Dried fruit can make a fruity movie-night snack, but check the nutritional information for the exact product and the portion you eat to see how much protein it provides. In one example from the Netherlands Nutrition Centre, 20 grams of dried cranberries contain 0.1 grams of protein. A fruit and nut mix is not automatically high in protein, so be sure to check its ingredients and allergen information too.
You want to know how much protein your snack actually provides, perhaps because you do strength training or endurance sports. Check the nutritional information for the exact product and the portion you eat, rather than relying on the name of a fruit or sporty packaging. The Netherlands Nutrition Centre says that most people who do sport do not need special protein shakes or bars.
You’re looking for a fruity movie-night snack and want to keep an eye on your portion size and sugar intake. The Netherlands Nutrition Centre recommends eating no more than 20 grams of dried fruit a day, so a whole sharing bag won’t necessarily count as one portion.
You want packaging that you can portion out and reseal. If you’re going to the cinema, check the venue’s rules too: Pathé’s published school-visit FAQ says that food and drink brought in from outside cannot be consumed in its cinemas.
First decide whether you’re mainly after a fruity snack or want to add some protein too. Then compare the nutritional information on a like-for-like basis, taking your portion size, the ingredients and where you’re watching the film into account.
Choose this if: you mainly want a fruity snack and don’t expect it to be your main source of protein.
The trade-off: a small portion makes it easier to keep track of how much you’re eating, but it won’t necessarily provide much protein. The Netherlands Nutrition Centre’s cranberry example contains 0.1 grams of protein per 20-gram portion.
Choose this if: you want to pair fruit with nuts as a plant-based source of protein and nuts are suitable for you.
The trade-off: the nutritional value of the mix depends on its exact ingredients and proportions. Check the allergen information too.
| What to consider | What should you look for? | Who is this important for? |
|---|---|---|
| Protein per movie-night portion | Compare the amount of protein and the basis it’s given on; weigh the portion you actually eat too. | If I want to know how much protein my snack adds to my intake, I look at the portion size, not just the figure per 100 grams. Around 36% of consumers prioritise protein content. |
| Portion size and sugar | Weigh your portion and check the sugars in the nutrition table and ingredients list. | If I want to keep track of my fruit portion and sugar intake, I don’t want to eat a whole bag without noticing. Around 22% of consumers pay most attention to portion size and sugar. |
| Portioning and storage | Check whether the packaging is resealable and follow the storage advice on the pack. | If I want to spread my snacks over several movie nights, resealable packaging is handy. Around 14% of consumers prioritise convenience. |
| Allergens and ingredients | Read the ingredients, allergen information and any cross-contamination warnings for the exact product. | If I need to take an allergy or intolerance into account, the ingredients in the product I choose must be suitable. Around 14% of consumers give ingredient suitability top priority. |
| Packaging and cost | Compare the same product variant at the same weight and consider how much you expect to use. | If I don’t want to buy more than I’ll use, I compare the packaging and the current price per unit. Around 14% of consumers focus mainly on the cost per usable portion. |
The name of a fruit or the presence of nuts doesn’t, on its own, tell you how much protein a product provides per portion. The Netherlands Nutrition Centre gives 0.1 grams of protein per 20-gram portion of dried cranberries; this figure doesn’t automatically apply to other fruits or products.
Compare the nutritional information for the exact product and check the amount it refers to. Don’t judge a protein claim on the ingredients alone.
The Netherlands Nutrition Centre recommends eating no more than 20 grams of dried fruit a day. A bag may contain several portions.
Set aside a portion beforehand and store the rest according to the instructions on the pack.
A mix containing nuts may not be suitable if you need to avoid certain nuts. Even if a product doesn’t visibly contain nuts, it’s wise to read the ingredients and allergen information.
Check the information on the exact pack. If you’re sensitive to sulphites, check whether sulphites are listed for that specific product too.
Pathé’s published official school-visit FAQ says that food and drink brought in from outside cannot be consumed in its cinemas. This information relates to Pathé’s rules, not a general rule for all cinemas.
Check the relevant house rules before you visit, or save your snacks for a movie night at home.
If you buy snacks just for that visit, you may not be able to eat them there; any refreshments bought at the venue are an additional expense.
The dried fruit range also includes the Fruit & nuts line, including blueberries with cashew nuts.
The official range features sultanas in several pack sizes.
Lidl sells both nuts and dried fruit under its Alesto brand.
ALDI describes a 200-gram fruit mix in resealable packaging.
The official product page describes PLUS Dried Apricots in a 375-gram stand-up pouch and lists collection or delivery as options.
The official product page lists pitted apricots in the dried fruit and nuts category.
This selection from Joybuy includes fruity snacks and fruit and nut combinations. Only compare protein values when they’re given on the same basis, and don’t assume a product is high in protein.
No image available
A ready-to-eat jackfruit snack.
The product information lists jackfruit and vegetable oil. The stated 7.1 g of protein isn’t linked to a specific quantity, so don’t compare it directly with figures per 100 g or per portion.
No image available
A combination of dates and walnuts for anyone looking to pair fruit with nuts.
The nutrition table lists 3.4 g of protein per 100 g. Contains walnuts; not suitable if you need to avoid walnuts.
No image available
Individually wrapped dried mango for anyone who wants to take a fruity snack with them.
The product information lists 75% mango, sugar and E223. The nutrition table lists 2 g of protein per 100 g. Contains sulphites (E223).
No image available
A mix of cashew nuts and dried cranberries for anyone who wants to pair fruit with nuts.
The ingredients list states 50% cashew nuts and 50% dried cranberries; the nutrition table lists 10.9 g of protein and 32.5 g of sugars per 100 g. Contains cashew nuts and may contain traces of peanuts and other nuts.
No image available
Dried strawberries to enjoy as they are or use as a topping.
The ingredients list names strawberries and sugar. The nutrition table lists 1.2 g of protein and 57.4 g of sugars per 100 g. The pack can be resealed after opening.
No. A small amount of protein on the label isn’t enough to classify a product as high in protein. The Netherlands Food and Consumer Product Safety Authority and the European Commission say that nutrition claims must meet EU requirements and must not be misleading. Compare the figures for the exact product; this buying guide doesn’t describe any specific product as high in protein.
Not necessarily. According to the Netherlands Nutrition Centre, strength training or endurance sports can increase your protein requirements, but most people who do sport and eat a healthy, varied diet don’t need special protein shakes or bars. Consider your overall diet, not just what you eat while watching a film.
Weigh out a portion in advance and store the rest according to the instructions on the pack. The Netherlands Nutrition Centre recommends eating no more than 20 grams of dried fruit a day; treat this as dietary advice, not a legal product limit.
Check the ingredients, allergen information and any cross-contamination warnings for the exact product. The Netherlands Food and Consumer Product Safety Authority says that allergen information for pre-packed products must be shown on the label. If you’re sensitive to sulphites, check whether sulphites are listed for the product too.
Pathé’s published official FAQ for school visits says that food and drink brought in from outside cannot be consumed in its cinemas. This is information from Pathé for that specific context, not a general rule for all cinemas in the Netherlands. Check the relevant house rules before you visit. This cinema rule doesn’t apply to a movie night at home.
