Compare dried fruit by the amount of protein in the portion you actually serve, not just the figure per 100g. The apricots reviewed list 3.2 to 4g of protein per 100g; the AH fruit and nut mix with cashews lists 8.6g per 100g. If you want to include more protein when sharing food, you could pair fruit with a separate source of protein. Always check the ingredients, allergens and storage instructions for the exact products. These nutritional values alone do not prove that a product can be advertised as ‘high in protein’.
You want to know how much protein your snack actually provides, so you base your choice on the nutritional information for the exact product variant, rather than its sporty presentation. The Netherlands Nutrition Centre discusses protein needs for sport and mentions everyday foods as possible sources.
You’re looking for a sweet fruit element or a combination with nuts, and want to tailor the portions to your guests. Bear in mind the difference between dried fruit and chilled pots of fresh fruit and nuts.
You want to know in advance whether a product contains ingredients such as sulphites or nuts, and how it should be stored. This varies by product variant, so check the ingredients and allergen information and the storage instructions on the packaging.
First decide whether you want to prioritise protein, sugar content, ingredients, or how easy the product is to serve and store.
| What to consider | What to look for | Who is this important to? |
|---|---|---|
| Protein in your portion | Compare protein per 100g and per portion, and base your calculations on the amount you actually serve. | If you’re also keeping an eye on your protein intake while sharing food after exercise, you’ll want to know what your portion provides. Around 42% of consumers prioritise protein content here. |
| Sugars and portion size | Check total sugars and added sugars separately, and pay attention to the weight of your portion. | If you want to serve a suitable amount and take total sugars into account, both figures on the label are relevant. Around 25% of consumers prioritise sugar and portion size here. |
| Ingredients and allergens | Check the information for the exact pack, including the difference between ‘contains’ and ‘may contain’. | If a guest needs to avoid certain ingredients, you’ll want to know what’s in the product and what warnings apply before serving it. Around 17% of consumers prioritise ingredient suitability here. |
| Serving and storage | Check the pack size and storage instructions, including what to do after opening. | If you want to plan in advance how much you’ll need and where you can store it, convenience matters when you’re sharing food. Around 16% of consumers prioritise serving and storage here. |
For the dried apricots reviewed, Jumbo lists 3.2g of protein per 100g and 0.6g per 20g portion. According to Jumbo, the same portion contains 10.2g of sugars.
Compare the figure per portion with the amount you’ll actually put on the table.
For the dried apricots reviewed, PLUS lists 0g of added sugars, but also 53.4g of total sugars per 100g.
Check total sugars, added sugars and portion size separately on the packaging.
According to Albert Heijn, the AH fruit and nut mix with blueberries and cashews contains fresh blueberries, cashews and dried mango, and needs to be kept chilled.
Check the ingredients and storage instructions before choosing it to keep on hand for several get-togethers.
According to the product information, the apricots reviewed contain sulphites. The AH fruit and nut mix contains cashews; Jumbo also states that its apricots may contain nuts, peanuts and sesame.
Ask guests which ingredients they need to avoid and check the allergen information on the exact pack.
Two different product types are worth considering: soaked dried apricots, and a mix with blueberries, cashews and dried mango.
Jumbo Pitted Dried Apricots are a standalone fruit option with nutritional information listed per 100g and per portion.
Lidl describes Alesto as a range of dried fruit and nuts, including almonds and apricots, and mentions sharing occasions.
ALDI describes Trader Joe’s Sun-Dried Apricots as a fruit option to share.
PLUS Dried Apricots are a standalone fruit option in a 375g stand-up pouch.
Dirk lists 200g of Pitted Apricots as a standalone fruit option.
This selection includes dried fruit and fruit and nut products to share. Ingredients vary, so check the ingredients, nutritional information and storage instructions for each variant.
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Ideal for sharing when you want to serve several types of fruit and nuts.
The product information lists various tree nuts and prunes with aspartame. Refrigerate after opening and eat within one day.
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A standalone fruit option for anyone who wants to serve guava when sharing food.
The product information lists added sugar and a preservative.
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Ideal if you want to serve dried cranberries and cashews together.
The cranberries are sweetened. Contains cashews and may contain traces of peanuts and other nuts.
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A fruit option to serve on its own or pair with other products when sharing food.
The product information lists sulphites, added sugar and 62.0g of sugars per 100g.
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Suitable to serve as a fruit snack or as a topping for yoghurt or desserts.
The product information lists sugar and 57.4g of sugars per 100g.
Not necessarily. The Netherlands Nutrition Centre distinguishes between recreational exercise and more intensive training. If you want to increase your protein intake, it suggests foods such as quark, yoghurt, tofu, nuts and beans as possible options. For personalised advice, you can consult a dietitian who specialises in this area.
No. For example, AH Soaked Dried Apricots lists a 50g portion, while the Netherlands Nutrition Centre recommends a maximum of 20g of dried fruit per day. This is general dietary guidance, not a legal limit on purchases.
No, follow the instructions for the exact product variant. AH Soaked Dried Apricots should be refrigerated after opening at no more than 7°C and has a limited shelf life once opened. For its Pitted Dried Apricots, Jumbo recommends storing them in a cool, dry, dark place.
No. Both Jumbo and Albert Heijn warn that the apricots reviewed may contain pits or pit fragments. Bear this in mind when serving them.
Check the ingredients and allergen information on the exact pack. The AH mix reviewed contains cashews. Even a product that doesn’t mention nuts in its name may carry a warning about possible traces: Jumbo states that its apricots may contain nuts, peanuts and sesame.
