Use dried fruit to complement your lunch, not as your main source of protein: the Netherlands Nutrition Centre lists 0.4 g of protein in one 9 g dried apricot. Choose a suitable source of protein alongside it, and compare the ingredients, nutritional information per portion and storage instructions for the exact product.
You want to plan your lunch around sport or training and are looking for a clear contribution to your protein intake, not just a sporty-sounding product name. Dried fruit can complement a meal that includes a separate source of protein. The Netherlands Nutrition Centre lists 0.4 g of protein in one 9 g dried apricot.
You’re looking for fruit that’s easy to take with you and want to know how to store and portion it. Follow the instructions on the specific pack; for example, Albert Heijn advises storing AH Hamsterchef Raisins and Apricot Pieces in a cool, dry place.
You want to choose a small serving of fruit and are mindful of the amount, added sugar and ingredients. Check the label on the exact product to review its ingredients and allergens.
A good choice if: you mainly want fruit with your lunch and get your protein from other foods.
Bear in mind: the Netherlands Nutrition Centre lists 0.4 g of protein per 9 g dried apricot; this general example doesn’t tell you what’s in a specific pack.
A good choice if: you want to take fruit and nuts together and nuts are suitable for you.
Bear in mind: check the full ingredients list and allergen information; the presence of nuts alone doesn’t show how much protein your portion provides.
A good choice if: protein is your main lunch goal. Choose a suitable source first, such as dairy, eggs, tofu or pulses, then add fruit if you wish.
Bear in mind: you’ll be taking several parts of your meal with you, so follow the storage instructions for each one separately.
The percentages below show which consideration matters most to consumers when choosing a lunch on the go. If protein is your goal, assess the protein provided by the portion you’ll actually take with you.
| What to consider | What should you check? | Who might prioritise this? |
|---|---|---|
| Protein in your lunch | Compare the nutritional information per 100 g and per planned portion; also check what other sources of protein are in your lunch. | If you’re looking for a clear contribution to your protein intake around exercise, you’ll want to know how much protein your whole lunch provides. Around 42% of consumers put this first. |
| Taking it with you and storage | Read the storage instructions and check whether you can reseal the pack after opening. | If you eat lunch on the go, you’ll want to be able to take fruit with you and store it as instructed. Around 33% of consumers prioritise convenience when taking it with them. |
| Portion and ingredients | Check the portion size, ingredients, any added sugar or syrup, and allergen information. | If you’re looking for a small serving of fruit, you’ll want to assess the amount and ingredients for yourself. Around 25% of consumers put portion size and ingredients first. |
The Netherlands Nutrition Centre lists 0.4 g of protein in one 9 g dried apricot. This general example isn’t the nutritional information for another variety or for your whole meal.
First, work out which source of protein is in your lunch, then treat dried fruit as a separate addition.
The pack size and the amount you eat at one lunch aren’t the same. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit per day; this is dietary advice, not a legal limit on what you can buy.
Decide how much you want to take with you in advance and follow the storage instructions on the pack.
A mix may also contain nuts, added ingredients and relevant allergens. Its composition differs from that of plain dried fruit.
Read the ingredients and allergen information for the whole product before choosing it.
Products include soaked apricots, raisins with pieces of apricot, and fruit and nut mixes.
Jumbo Pitted Dried Apricots are listed in a 250 g pack.
Alesto includes dried fruit and nuts, including apricots and almonds.
ALDI Netherlands lists Trader Joe's Sun-Dried Apricots in a 250 g pack and Raisins in a 500 g pack.
PLUS Dried Apricots are listed in a 375 g stand-up pouch.
Dirk lists pitted apricots in its range of dried fruit and nuts.
These Joybuy products are fruit and nut options for anyone looking for something to add to a lunch on the go. Check the product information and the portion you plan to take with you.
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An option if you want to take fruit and nuts together; the product information lists cashew nuts and sweetened cranberries.
Contains cashew nuts and may contain traces of peanuts and other nuts. The cranberries are sweetened.
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This five-pack of snacks is an option if you want to take several snacks with you.
Contains various tree nuts. The prunes contain aspartame, a source of phenylalanine. The product information advises refrigerating after opening and consuming within one day.
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A fruit and nut combination to consider if you want to take dates and walnuts together.
Contains walnuts. Check the nutritional information for the portion you actually plan to eat.
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An option if you’re looking for dried fruit without nuts in the product name.
The product information lists sugar and a preservative. Check the full ingredients list and nutritional information.
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The 50 g pack is an option if you want to take a smaller amount of dried fruit with you.
Contains sugar. The product information says you can reseal the pack after opening.
No. According to the Netherlands Nutrition Centre, one 9 g dried apricot provides 0.4 g of protein. Use this as a general example for the category; check the nutritional information on the pack for a specific product.
Not necessarily. The Netherlands Nutrition Centre says most people who exercise don’t need special protein shakes or bars if they eat a healthy, varied diet. Consider your overall diet and the type of exercise you do, not just the product name.
Follow the instructions on the pack for the exact product. For example, Albert Heijn advises storing AH Hamsterchef Raisins and Apricot Pieces in a cool, dry place; don’t assume the same instructions apply to another product.
No. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit per day as dietary advice, not as a legal limit on what you can buy.
Check the allergen information on the pack for the exact product, especially if an ingredient is relevant to you. The NVWA says allergen information must appear on the label of prepacked products.
