Dried fruit works well as a small fruity snack, but it isn’t automatically a significant source of protein: the Netherlands Nutrition Centre lists 0.4 g of protein in one 9 g dried apricot. If protein is your priority, check the nutritional values for the whole snack and consider adding a separate source of protein. For a shared snack stash, portion sizes, allergen information and storage instructions matter too.
If you train around your working day, compare the protein content per portion and consider fruit as part of the whole snack. The Netherlands Nutrition Centre lists unsalted nuts and semi-skimmed and skimmed milk as sources of protein. It also says that most sportspeople who eat a healthy, varied diet don’t automatically need special protein shakes or bars.
If you’re looking for something sweet with your coffee, think about how much you actually eat. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit a day. This is dietary advice, not a legal purchase limit.
If you’re buying snacks for colleagues, check the latest ingredient and allergen information, packaging and storage advice. The Netherlands Food and Consumer Product Safety Authority (NVWA) states that allergen information for prepacked products should appear on the label.
First, decide whether the fruit itself needs to provide protein. Then choose a portion size and check what’s needed for a shared snack stash.
| What to consider | What should you look for? | Who is this most relevant for? |
|---|---|---|
| Protein per snack portion | Compare protein per 100 g and per portion you actually eat. Use the nutrition table for the exact product. | If I want a snack around my training, I want to know how much protein the whole portion provides. Around 42% of consumers putting together this office snack stash prioritise protein content. |
| Portion size and sugars | Check the values for your portion and look at the ingredients to see whether sugar has been added. | If the snack tin is always within reach, I want to be able to gauge how much I’m eating with my coffee. Around 25% of consumers prioritise portion control above all else. |
| Allergens for colleagues | Read the ingredients, highlighted allergens and any warnings on the current packaging. | If I’m buying for several colleagues, I want to know what product information applies to the snack. Around 17% of consumers prioritise allergen information that can be checked. |
| Stock and storage | Choose a pack size that matches how quickly it will be used, and follow the storage advice on the packaging. | If I’m managing the stock, I want packaging that suits how it will be used and the storage space available. Around 16% of consumers prioritise suitable stock management and costs. |
The Netherlands Nutrition Centre’s general nutrition table lists 0.4 g of protein in one 9 g dried apricot. This is an example for the category, not the nutritional value of a specific supermarket pack.
Compare the nutrition values per portion for the exact product and decide whether you also want a separate source of protein.
Ingredients and allergen warnings vary from product to product. The NVWA lists nuts, peanuts, milk and sulphites among the allergens to look out for.
Keep the latest product information available and, where needed, offer clearly labelled options separately.
Separate portions or a second snack option mean extra stock management.
A larger portion doesn’t automatically change the role of fruit in your snack. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit a day. This is dietary advice, not a legal limit.
Don’t increase your fruit portion just to meet a protein goal. Assess any additional source of protein separately.
A product that needs to be kept chilled doesn’t belong in an unrefrigerated snack stash.
Follow the storage advice on the packaging and keep chilled products separate from your fruit stash.
This option requires access to a fridge and separate storage.
Albert Heijn lists both dried fruit and fruit and nut combinations, including AH Fruit & noten blauwe bessen cashewnoten.
Jumbo lists sultanas in different pack sizes and also describes pitted dried apricots.
Lidl lists dried fruit and says the product is available in selected stores.
ALDI lists Trader Joe's sun-dried apricots in a 250 g pack.
PLUS lists dried apricots in a 375 g stand-up pouch.
Dirk lists an apricot product range under the name ‘1 de Beste’.
These product options include dried fruit and fruit and nut combinations for a shared snack stash. Before choosing, check the nutrition and allergen information for the exact product.
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An option if you’re looking for plain dried fruit for the office stash.
The product name lists Medjool dates, size M and a weight of 908 g.
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Worth a look if you’re after a combination of almonds and strawberries.
The product name lists almonds, strawberries and a weight of 180 g. Check the ingredients and allergen information in the product details.
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A ready-made mix to consider if you’re looking for nuts and dried fruit together.
The product name lists a mix of nuts and dried fruit. Check the exact ingredients and allergen information for everyone sharing the stash.
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An option if you’re looking for a mix of nuts and dried fruit for a shared snack stash.
The product name lists a weight of 750 g. Check the ingredients and allergen information on the current product packaging.
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Worth a look if you’re after a mix of cashews and cranberries.
The product name lists cashews, cranberries and a weight of 200 g. Check the ingredients and any ‘may contain’ warnings in the product information.
No, not automatically. The Netherlands Nutrition Centre says that most sportspeople who eat a healthy, varied diet don’t need special protein shakes or bars. That doesn’t make a small portion of fruit high in protein; consider the snack as part of your overall diet.
Check the protein value in the nutrition table for the exact product, then calculate it for the portion you actually eat. The Netherlands Nutrition Centre’s general table lists 0.4 g of protein in one 9 g dried apricot; this isn’t the label value for a specific pack.
A product name or sales page alone doesn’t prove that a nutrition claim meets the requirements. The European Commission explains that nutrition claims are only permitted if they appear in the Annex to Regulation (EC) No 1924/2006 and meet the relevant conditions. The NVWA refers to the European rules and the Handbook on Nutrition and Health Claims.
No, follow the advice for the product you have. For opened dried mixed fruit, the Netherlands Nutrition Centre gives a storage period of 6–9 months in a kitchen cupboard. Don’t automatically apply this period to soaked fruit, homemade mixes or products with other ingredients.
No. According to the Netherlands Nutrition Centre, ‘store in a cool place’ means somewhere cool, dark and dry, at 15–20 °C. Products labelled ‘keep refrigerated’ belong in the fridge; the Netherlands Nutrition Centre advises setting your fridge to 4 °C. Check the instructions for storage after opening too.
Check the allergen information on the packaging of the exact product. The NVWA says this information should appear on the label of prepacked products; nuts, peanuts, milk and sulphites may all be relevant. So if you transfer snacks into an office container, keep the original product information too.
