Choose dried fruit based on more than just the type of fruit or supermarket name: check how much protein you’ll get in your own portion. According to the Netherlands Nutrition Centre, an average dried apricot weighing 9 g contains 0.4 g of protein. If you’re planning your protein intake around exercise, consider a fruit and nut mix or pair fruit with a separate source of protein, and tailor the portion to when you’ll eat it.
If you’re keeping up with your exercise while on holiday, you’ll want to know how much protein a portion of dried fruit actually adds to your intake. The Netherlands Nutrition Centre distinguishes between people who do intensive strength or endurance training and those who exercise recreationally; dried fruit isn’t automatically a complete recovery meal.
When packing a snack in your bag, portion size and storage matter. The Netherlands Nutrition Centre recommends keeping dried apricots in a cool, dry, dark place in a tightly sealed container.
If you want to check sugar, nutritional values and allergens, look at the label for the exact product. The World Cancer Research Fund notes that dried fruit contains more sugar per 100 g than fresh fruit. The Netherlands Food and Consumer Product Safety Authority says allergen information for prepacked products must appear on the label.
Choose this if: you’re mainly looking for a fruity snack or topping and get your protein at other mealtimes.
Bear in mind: according to the Netherlands Nutrition Centre, an average dried apricot contains 0.4 g of protein and 5 g of sugar per 9 g piece. This isn’t a product specification for every variety.
Choose this if: you want to combine fruit and nuts in one snack; the Netherlands Nutrition Centre lists unsalted nuts as a source of protein.
Bear in mind: the protein content depends on the proportions of the ingredients, and you’ll need to check the allergen information for the nuts.
Choose this if: you want to plan your breakfast or another mealtime on holiday, combining fruit with a separate source of protein. The Netherlands Nutrition Centre lists dairy products, tofu and unsalted nuts among the sources of protein.
Bear in mind: this is a meal or snack made up of different ingredients, so check the ingredients, nutritional values and allergens of each separately.
The nutritional values for dried apricots below are averages from the Netherlands Nutrition Centre, not label values for every product. Compare the information for the exact product with the amount you eat.
| What to consider | What should you check? | Who is this most important for? |
|---|---|---|
| Protein per portion | Compare protein figures on the same basis and work out the amount for your own portion. | If I’m keeping up with my exercise on holiday, I want to know how much protein my portion actually provides. Around 31% of consumers prioritise protein content. |
| Packing and storage | Read the storage advice and use-by date; consider whether you can meet the storage requirements while you’re out and about. | If I’m out for the day, I want a snack I can store as directed on the label. Around 25% of consumers prioritise convenience when packing and storing snacks. |
| Sugar and portion size | Check the sugar and energy content alongside the portion size; don’t compare a fruit and nut mix as if it were plain fruit. | If I want to tailor my portion, I look at more than just protein: sugar and energy matter too. Around 19% of consumers prioritise sugar and portion size. |
| Allergens and when you eat it | Check the ingredients and allergen information on the packaging; before exercise, pay attention to portion size and ingredients too. | If I avoid allergens or eat shortly before exercising, I want to be able to check the ingredients and portion size. Around 13% of consumers prioritise allergens or comfort around exercise. |
| Packaging and cost | Compare the net weight and current unit price of the same type of product with the amount you expect to use. | If I’m buying snacks for several days of my holiday, I want to choose a pack that suits how I’ll use it. Around 12% of consumers prioritise cost and pack size. |
According to the Netherlands Nutrition Centre, an average dried apricot weighing 9 g contains 0.4 g of protein. This average doesn’t support a protein claim for every variety of apricot.
Check the nutritional information for the exact product and calculate how much protein you’ll get in your own portion.
A larger portion of dried apricots also provides more sugar and energy. The Netherlands Nutrition Centre gives average values of 5 g of sugar and 26 kcal per 9 g apricot.
Consider protein, sugar and energy together. If needed, add a separate source of protein rather than simply increasing the amount of fruit.
The Netherlands Nutrition Centre warns that a large portion, or foods high in fat, protein or fibre, may feel less comfortable just before exercise.
Adjust the portion size and ingredients to fit the timing of your activity, and don’t treat a nut mix as the same thing as plain fruit.
For dried apricots, the Netherlands Nutrition Centre recommends storage in a cool, dry, dark place in a tightly sealed container. This doesn’t mean they can be stored for a long time in a warm bag.
Choose an amount you can store somewhere suitable and follow the instructions on the packaging.
Albert Heijn’s category page lists both plain dried fruit and fruit and nut products, including a mix with blueberries and cashew nuts.
Jumbo lists its Pitted Dried Apricots 250 g as a product.
Alesto is Lidl’s own-brand range, which includes nuts and dried fruit.
Under the Trader Joe’s brand, ALDI lists both dried apricots and a nut and fruit mix.
PLUS lists dried apricots in a 375 g stand-up pouch.
Dirk lists 1 de Beste Apricots and also stocks other dried fruit and nuts in the category.
This selection from Joybuy includes plain dried fruit and fruit and nut mixes. Compare the nutritional values given per 100 g and work out what they mean for your own portion; a protein figure on its own doesn’t mean a product is ‘high in protein’.
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A good choice if you want to combine fruit and cashew nuts in one snack.
50% cashew nuts.
Protein: 10.9 g per 100 g.
Sugars: 32.5 g per 100 g.
Contains cashew nuts; may contain traces of peanuts and other nuts.
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A good choice if you want to combine dates and walnuts in a snack.
Protein: 3.4 g per 100 g.
Energy: 549 kcal per 100 g.
Contains walnuts.
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A good choice if you’re looking for a dried fruit snack without nuts.
Protein: 5 g per 100 g.
Sugars: 57.5 g per 100 g.
Energy: 375 kcal per 100 g.
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A good choice if you’re looking for an individually packed fruity snack to take with you.
Protein: 1.0 g per 100 g.
Sugars: 36.3 g per 100 g.
Contains sulphites.
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A good choice if you’re looking for individually portioned dried mango to take with you.
Protein: 2 g per 100 g.
Sugars: 56 g per 100 g.
Contains sulphites.
No, exercising doesn’t automatically mean you need them. The Netherlands Nutrition Centre distinguishes between recreational exercise and intensive strength or endurance training. Even if your needs are higher, you may already be getting enough protein from your usual diet.
That doesn’t follow the Netherlands Nutrition Centre’s storage advice: keep dried apricots in a cool, dry, dark place in a tightly sealed container. For the pack you’ve chosen, also follow the instructions and use-by date on the label.
No. The Netherlands Nutrition Centre recommends keeping home-dried fruit in an airtight container or bag for a few days, or freezing it in portions. Don’t apply the storage period for commercial dried apricots to fruit you’ve dried at home.
Check the allergen information on the label of the exact pack. According to the Netherlands Food and Consumer Product Safety Authority, allergen information for prepacked products must appear on the label. For fruit and nut mixes, pay particular attention to the ingredients and any warnings listed.
A product name or search term doesn’t substantiate that claim. The Netherlands Food and Consumer Product Safety Authority says voluntary food information must not be misleading, confusing or ambiguous. The European Commission explains that nutrition claims are only permitted when they are listed in the Annex to Regulation (EC) No 1924/2006. So check the exact product information and the relevant requirements.
