If your main priority after exercise is getting protein, have dried fruit alongside a separate source of protein rather than automatically treating it as your main protein food. The Netherlands Nutrition Centre lists 0.4 g of protein in one 9 g dried apricot; when choosing a fruity snack, focus on your portion, the ingredients and the storage instructions.
You’re looking for something to have around a workout and want to know which ingredient actually provides protein. Dried fruit can be an addition; focus on the protein source and portion size. The Netherlands Nutrition Centre and the Dutch Association of Sports Nutrition Experts discuss protein as part of eating after exercise.
You want to take fruit with you or share it, and are considering the product format and storage. Soaked fruit and products containing fresh ingredients may have different storage instructions from packs containing only dried fruit. For example, Albert Heijn gives specific refrigeration instructions for soaked apricots and a fruit combination containing fresh fruit.
You’d rather choose based on the actual portion, ingredients and allergens than on words such as ‘protein’ or ‘natural’. The Netherlands Food and Consumer Product Safety Authority and the European Union provide information about how allergens are listed on labels.
Choose this when: you’re mainly looking for a small fruity snack or topping, and protein isn’t your main reason for buying it.
Bear in mind: the Netherlands Nutrition Centre lists 0.4 g of protein and 5 g of sugars in one 9 g dried apricot. These example figures don’t automatically apply to other fruits or products.
Choose this when: you want to combine fruit with nuts and nuts are suitable for you.
Bear in mind: the exact mix determines its nutritional value. The combination described by Albert Heijn also contains fresh blueberries, so it isn’t made up of dried fruit alone.
Choose this when: protein after intense exercise is your main concern; the Dutch Association of Sports Nutrition Experts says this is particularly relevant when you’ll be exercising again soon.
Bear in mind: check the portions, allergens and storage instructions for each item separately. The Netherlands Nutrition Centre lists milk, tofu and unsalted nuts among foods that contain protein.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein per portion | Compare protein per 100 g and per planned portion; the Netherlands Nutrition Centre lists 0.4 g of protein in one 9 g apricot. | If I want to know how much protein my snack actually provides after exercise, I look at the whole portion and any separate protein source. Around 34% of consumers put the actual protein contribution first. |
| Taking it with you and storage | Read the instructions for before and after opening, and check whether the product contains fresh or soaked ingredients. | For a day out, I want to take something along that I can store according to the instructions. Around 20% of consumers prioritise taking food with them and storage. |
| Portion size and sugars | Check the portion weight and sugars per portion; the apricot example above contains 5 g of sugars per 9 g piece. | If I want to choose a measured portion of fruit, it helps to check the nutritional information for the amount I’ll eat. Around 20% of consumers prioritise portion size and sugars. |
| Ingredients and allergens | Check the ingredients list, any highlighted allergens and any allergy warnings on the packaging. | If I have a specific food allergy, I want to know whether the whole product is suitable for me, especially with a fruit and nut mix. Around 13% of consumers prioritise allergen suitability. |
| Packaging and how you buy it | Check the pack size and whether the available in-store or collection option works with your plans. | I want a pack that suits the number of portions I need and the way I shop. Around 13% of consumers prioritise pack choice and how they buy it. |
In the Netherlands Nutrition Centre’s general example, one 9 g dried apricot contains 0.4 g of protein. That figure alone doesn’t tell you how much protein a full snack portion provides.
Compare the nutritional information per 100 g with your planned portion, and assess any separate source of protein on its own.
The fruit and nut mix described by Albert Heijn contains fresh blueberries, dried mango and cashew nuts.
Read the ingredients and storage instructions for the whole product, not just its category name.
In the Netherlands Nutrition Centre’s apricot example, each 9 g piece contains 0.4 g of protein and 5 g of sugars. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit per day; this is general dietary advice, not personalised sports nutrition guidance.
Weigh or check your fruit portion, and don’t automatically turn to a larger amount of dried fruit for extra protein.
For AH Soaked Dried Apricots, Albert Heijn says that once opened, the pack should be refrigerated at a maximum of 7°C.
Check the instructions for the exact product and consider whether you can follow them while you’re out.
Its product range includes both soaked dried apricots and a mix with fruit, mango and cashew nuts.
The product page describes Jumbo Pitted Dried Apricots in a 250 g pack.
Lidl’s Alesto range includes dried fruit and nuts, including dried mango strips.
ALDI’s Dutch product page describes TRADER JOE'S Sun-Dried Apricots in a 250 g pack.
PLUS describes dried apricots in a 375 g stand-up pouch.
Dirk has a product page for pitted apricots and says they can be bought in-store.
These Joybuy products combine dried fruit with nuts. If you have a sports goal, check the nutritional information for the full mix and the portion you plan to eat.
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A good choice if you want cashew nuts and dried cranberries in one mix.
The product information lists 50% cashew nuts and 50% sweetened dried cranberries, with 10,9 g of protein per 100 g.
Contains cashew nuts and may contain traces of peanuts and other nuts; check the packaging if allergens are a concern for you.
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A good choice if you want to share several fruit and nut snacks or enjoy them individually.
The bundle contains five snack products, including dried plums, dates, banana chips and nuts. The product information lists walnuts, cashew nuts, almonds and hazelnuts.
The plums contain aspartame, a source of phenylalanine. Refrigerate after opening and consume within one day.
First compare the nutritional information on the same basis, usually per 100 g, then calculate it for your portion: protein per 100 g × portion weight ÷ 100. For a mix, use the nutritional information for the whole product. The European Union sets out nutritional declarations per 100 g or 100 ml.
The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit per day. This is general dietary advice, not a legal limit or personalised guidance on what to eat during intense exercise.
Follow the instructions for the exact product. According to the product page, AH Soaked Dried Apricots should be refrigerated after opening at a maximum of 7°C and have a limited shelf life.
Check the ingredients list and allergy warnings on the packaging of the product you’re buying. The Netherlands Food and Consumer Product Safety Authority explains that allergens must be clearly listed; according to the European Union, they must be highlighted in the ingredients list. A mix with cashew nuts is different from fruit on its own.
An online shop’s description alone doesn’t prove how much protein a portion provides or that a recovery claim applies to the product. The European Commission explains that nutrition claims are only permitted if they appear on the relevant list; the Netherlands Food and Consumer Product Safety Authority says that medical claims aren’t allowed when selling and promoting food. So assess a product using its own nutritional information and the exact wording of the claim.
