If you choose dried fruit with protein in mind, base your calculations on the portion that will actually go into your lunch. According to the labels, three pure fruit products checked provide around 0.5 to 0.8 g of protein per 20 g. So treat the fruit as an addition and assess the protein in your lunch as a whole. The Netherlands Nutrition Centre says that an hour of exercise a day is part of a child’s usual activity levels, and is not automatically a reason to eat extra after exercise.
You want to know how much protein your portion of dried fruit actually adds, rather than relying on a claim on the packaging. Nutrition information from Albert Heijn, PLUS and Jumbo makes it possible to compare products by portion.
You’re looking for a suitable holiday lunch without assuming that everyday activity means your child needs special post-exercise recovery food. The Netherlands Nutrition Centre says an hour of exercise a day is part of a child’s usual activity levels.
You take fruit or a packed lunch with you and want to follow the storage instructions for the exact product. For example, soaked apricots may need to be stored differently after opening from raisins.
A good fit if: you’re mainly looking for a fruity addition and get protein from other parts of your lunch.
Bear in mind: a small portion provides only a little protein; check the nutrition information on the exact product.
A good fit if: the overall balance of your lunch matters more than what the fruit contributes on its own. Consider a separate lunch item such as dairy, eggs, pulses, or a soya- or pea-based alternative.
Bear in mind: perishable combinations need to be kept chilled, and both items must be suitable for the person eating them, including with regard to allergens.
A good fit if: you’re looking for a ready-made combination of fruit and nuts, and nuts are suitable for the person eating it.
Bear in mind: this isn’t plain fruit. The specific AH mix contains several types of nuts and sulphites, and carries a warning about choking in young children.
| What to consider | What should you check? | Who should pay particular attention? |
|---|---|---|
| Protein per portion | Check the grams of protein per 100 g and work out how much that is for your own portion. | If I want to know what my portion of fruit actually adds to lunch, I look at the grams per portion; around 36% of consumers put this protein contribution first. |
| A portion for a child | Take regular meals and the amount of dried fruit into account. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit a day; this is dietary advice. | When I’m putting together a usual lunch for a child on an active day, I want to keep the portion appropriate without automatically treating sport as a reason to eat extra; around 29% of consumers prioritise a child-sized portion. |
| Storing food on the go | Read the instructions for storage before and after opening, and consider how you’ll store the whole lunch while travelling. | If my lunch needs to last all day, I want the storage instructions to suit the options I have for transporting it; around 21% of consumers look at this first. |
| Allergens and texture | Check the current packaging for allergens and possible cross-contamination; for young children, consider the texture too. | If an allergy or the suitability of the texture for the person eating it is a deciding factor, I check the label before choosing; around 14% of consumers make this their first selection criterion. |
The three pure fruit products checked provide around 0.5 to 0.8 g of protein in a 20 g portion. So a nutrition figure per 100 g doesn’t immediately show how much protein your portion provides.
Weigh or estimate the portion you’ll actually take with you, then assess the whole lunch, not just the fruit.
Storage instructions vary by product. AH Gewelde gedroogde abrikozen should be kept chilled after opening; for highly perishable food, the Netherlands Nutrition Centre recommends leaving it out of the fridge for no more than two hours.
Check the label before buying, and consider whether you can store your lunch according to the instructions during your day out.
Products that need to be kept chilled may also need to be transported in a cool bag.
AH Noten rozijnen mix ongebrand has a different composition from plain fruit. It lists several types of nuts and sulphites, and carries a warning about choking in young children.
Consider the mix as a separate product choice, and check that its ingredients and texture are suitable for everyone sharing it.
The examples checked include both plain apricots and a nut and raisin mix; the product information applies to those specific products.
Jumbo Blauwe Rozijnen 250 g is a simple fruit product that you can assess by checking its nutrition information and ingredients.
The Dutch Alesto range includes dried fruit and nuts, including dried mango strips.
ALDI lists TRADER JOE'S Rozijnen as dried grapes in a 500 g pack.
PLUS Gedroogde abrikozen Per Stazak 375 g is an example of an apricot-based product.
The Dutch category page includes dried figs, prunes, dates and apricots.
These products are options for a fruity addition to your lunch. Assess their protein contribution using the nutrition information provided and the size of your own portion.
No image available
Works as a fruity addition or ingredient; the product description suggests using it as a snack or in dishes.
The product description lists 1.27 g of protein per 100 g. A 20 g portion therefore provides around 0.25 g of protein.
The product description lists 95% guava, added sugar and a preservative.
No image available
Works as a fruity addition or as a topping for yoghurt and desserts, as suggested in the product description.
The product description lists 1.2 g of protein per 100 g. A 20 g portion therefore provides around 0.24 g of protein.
The product description lists sugar as an ingredient.
Not automatically. The Netherlands Nutrition Centre says an hour of exercise a day is part of a child’s usual activity levels; eating during or after exercise isn’t always necessary. If your child is hungry, the Netherlands Nutrition Centre suggests vegetables or fruit as a suitable choice.
No. Albert Heijn lists a 50 g product portion for AH Gewelde gedroogde abrikozen, while the Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit a day. So a serving size on a label isn’t the same as personal dietary advice.
Follow the advice for the exact product. AH Gewelde gedroogde abrikozen should be refrigerated after opening, at a maximum of 7 °C; PLUS Gedroogde abrikozen and Jumbo Blauwe Rozijnen say to store in a cool, dry, dark place.
Check the current packaging for the specific product. The Netherlands Food and Consumer Product Safety Authority says allergen information must be shown on the label of pre-packed products. This is important because some varieties may contain sulphites or nuts, for example.
Check the packaging of the product you buy. Albert Heijn and PLUS recommend reading the product information again, as ingredients and information can change.
