Choose dried fruit as an addition to your lunch, rather than automatically treating it as your main source of protein. Product labels show that, for example, a 20 g portion of apricots provides 0.6 g of protein from Jumbo or 0.8 g from AH. The goji berries listed by PLUS contain 14 g of protein per 100 g, which works out at 2.8 g in a 20 g portion. If protein is your priority, consider the sandwich, filling and any dairy or plant-based protein source together.
You want to know how much protein the fruit actually adds to your sandwich, so you look at the whole lunch rather than just the product name. The Netherlands Nutrition Centre and product labels provide information about protein in dried fruit and other parts of your lunch.
You’re looking for something you can take with you without preparing it, but you want to know whether your chosen product needs to be refrigerated once opened. Storage instructions vary by product; AH, for example, says its soaked apricots should be kept chilled.
If you have a relevant allergy or sensitivity, ingredients and warnings can determine what you choose. The Netherlands Food and Consumer Product Safety Authority explains where to find allergen information; labels on dried fruit may mention sulphites or warnings about other allergens.
A good fit if: you’re mainly looking for something fruity to have with your sandwich and get your protein from other parts of your lunch.
Bear in mind: a small portion of apricots provides little protein, according to the labels checked.
A good fit if: you want to compare the protein in different dried fruits based on the portion you actually eat.
Bear in mind: labels and allergen warnings apply to the exact product; a portion is still just an addition to your lunch.
A good fit if: the protein in your whole lunch matters more than choosing one type of fruit.
Bear in mind: nutritional values depend on the products and portions you choose; check for any relevant allergens too.
The percentages give a broad indication of the main purchasing priorities among consumers choosing dried fruit to have with a lunch sandwich.
| What to consider | What should you check? | Who is this important to? |
|---|---|---|
| Protein contribution | Compare protein per 100 g and per portion. Jumbo lists 0.6 g per 20 g portion of apricots; for 20 g of goji berries from PLUS, the label value of 14 g per 100 g works out at 2.8 g. | If I want to know how much protein the fruit actually adds to my lunch, I look at my portion and the rest of my sandwich. Around 42% of consumers focus on the protein contribution to their lunch. |
| Portion size and sugars | Check the portion weight and the nutritional values for that amount. Jumbo lists 10.2 g of sugars per 20 g portion of apricots; ‘0 g added sugars’ doesn’t mean a product is sugar-free. | I want to choose a small addition and be able to estimate how much I’m eating. Around 25% of consumers focus mainly on portion size and the nutritional values for that portion. |
| Taking it with you and storage | Read the storage instructions for before and after opening. AH says its soaked apricots should be refrigerated after opening at a maximum of 7°C. | If I take my lunch with me, I want to know whether the opened pack needs to stay chilled. Around 17% of consumers focus mainly on convenience when taking food with them and storing it. |
| Ingredients and sensitivities | Check the ingredients, allergens and ‘may contain’ warning on the current packaging; these vary by product. | If I have a relevant sensitivity, I want to check before buying whether the ingredients and warnings are suitable for me. Around 16% of consumers prioritise checking ingredients. |
For the apricots checked, Jumbo lists 0.6 g of protein, 47 kcal and 10.2 g of sugars per 20 g portion. A whole bag isn’t a useful measure of what a small lunch portion contributes.
Compare the nutritional values with the amount you actually eat, and include the other parts of your lunch too.
For the dried apricots checked, PLUS lists 0 g of added sugars and 53.4 g of sugars per 100 g.
Check both the ingredients list and the ‘of which sugars’ line in the nutrition information.
AH’s soaked apricots must be refrigerated after opening at a maximum of 7°C. This doesn’t automatically apply to every other dried fruit.
Check the storage instructions for an opened pack before taking the product with you.
The Jumbo apricots checked contain sulphites; the goji berries from PLUS may contain peanuts, nuts and sesame, among other allergens.
If you have a relevant sensitivity, check the current label on both the fruit and your sandwich.
The product information for soaked dried apricots lets you compare nutritional values and storage instructions.
The product information for pitted dried apricots lists values per 100 g and per portion.
Lidl describes Alesto as a range of dried fruit and nuts, including apricots and almonds.
ALDI lists Trader Joe’s sun-dried apricots in a 250 g pack.
PLUS provides product information for dried apricots and Raw Organic Food Organic Goji Berries.
Dirk lists pitted apricots in a 200 g pack in its dried fruit and nuts category.
Multiply the protein per 100 g by the weight of your portion, then divide by 100. For a 20 g portion of PLUS goji berries: 14 × 20 / 100 = 2.8 g of protein. This is a calculation based on the label.
No. For its dried apricots, PLUS lists 0 g of added sugars and 53.4 g of sugars per 100 g. So check the ‘of which sugars’ line too.
Follow the instructions for the exact product. AH Soaked Dried Apricots must be refrigerated after opening at a maximum of 7°C. Don’t assume this storage instruction applies to all dried fruit.
Check the ingredients and warnings on the current packaging of both the fruit and the sandwich. The Netherlands Food and Consumer Product Safety Authority says allergen information for pre-packed products appears on the label; for unpackaged products, the seller must provide this information in another permitted way.
If you’re eating just before exercise, the Netherlands Nutrition Centre advises against a large portion and products high in fat, protein or dietary fibre. Bear this specific situation in mind when deciding how much to eat and when to have lunch.
