Regular raisins aren’t a strong choice as your main source of protein: according to the Netherlands Nutrition Centre, a 20 g handful contains 0.6 g of protein and 14.3 g of carbohydrates. If protein is your priority, compare the nutritional information for the whole snack and pair fruit with a separate source of protein if needed. Assess a fruit and nut mix separately; the presence of nuts doesn’t automatically make a mix high in protein.
If you’re travelling around a strength or endurance workout, check how much protein your snack actually provides. The Netherlands Nutrition Centre says most people who exercise don’t need special protein shakes or bars.
If you want to pick up something to eat before your flight, check where the shop is and when you’ll be passing through security. Schiphol lists Albert Heijn before security; this doesn’t tell you which products are available at any given time.
If you’re bringing something with you, consider the portion size, ingredients and packaging. If you’re choosing a fruit and nut mix or have a food allergy, check the information on the packaging of the specific product.
First, decide what matters most to you: protein, portability, portion size, allergen suitability or cost. This will help you compare product information with your travel needs.
Choose this when: you mainly want a fruity snack and get your protein from other parts of your diet.
Bear in mind: fruit may provide only a limited amount of protein; general nutritional values for raisins won’t necessarily apply to every brand or type of fruit.
Choose this when: you want fruit and nuts in one snack and the ingredients suit you.
Bear in mind: nutritional values and allergens depend on the full list of ingredients; the presence of nuts alone doesn’t substantiate a protein claim.
Choose this when: you want to bring fruit with you, but protein is your main purchasing priority.
Bear in mind: you’ll be taking two items with you; before security, Schiphol and Dutch government rules on hand luggage apply to liquid or spreadable additions.
The percentages below show, for each row, the proportion of consumers in that situation who consider that factor their top purchasing priority.
| What to consider | What to check | Who is it more important to? |
|---|---|---|
| Actual protein content | Compare protein and energy per 100 g, and check the amount in your own portion too. | If protein is my priority, I want to assess how much my portion provides rather than rely on the product name. Around 31% of consumers rank protein content as their top purchasing priority. |
| Portability and shop location | Check where the shop is, what kind of snack you’ll be taking with you and whether the packaging is practical. | If I want to buy and take something with me for my journey without any fuss, I consider shop access and packaging. Around 25% of consumers rank convenience while travelling as their top purchasing priority. |
| Portion and ingredients | Check the sugars, energy and ingredients, and decide in advance how much you want to take with you. | If I want to keep track of my portion, I need to know how much I’m actually eating and what it contains. Around 19% of consumers rank portion and ingredients as their top purchasing priority. |
| Allergens | Read the ingredients and allergen information on the current packaging. | If I have a food allergy or specific advice to avoid certain foods, the ingredients need to suit my needs. Around 13% of consumers rank allergen suitability as their top purchasing priority. |
| Packaging and cost | Compare pack sizes and prices on the same basis, and consider how much you need for your journey. | If I don’t want to take or buy more than I need, I compare the pack size with the amount I’m planning to take. Around 12% of consumers rank suitable snack costs as their top purchasing priority. |
According to the European Union, nutritional information is given per 100 g or per 100 ml; portion information may also be included. Don’t treat general nutritional values as the label information for a specific product.
According to the Netherlands Nutrition Centre, a 20 g handful of raisins contains 0.6 g of protein. A fruity flavour or association with sport doesn’t tell you how much protein your snack provides.
Check the protein content of the portion you actually plan to eat and assess any additions separately.
You may also need a separate source of protein.
The presence of nuts doesn’t automatically make a mix high in protein; its nutritional value depends on all the ingredients. Nuts may also be a concern if you have a food allergy.
Before choosing, check the nutritional values, ingredients and allergen information for the exact product.
Schiphol sets a maximum of 100 millilitres per container for liquids. You must also carry them in one transparent, resealable bag with a maximum capacity of 1 litre per person.
Check the hand luggage rules for liquids before you leave and bear the container size limit in mind.
A container that doesn’t meet the rules won’t be allowed through security.
The Netherlands Nutrition Centre’s general nutritional values for raisins are based on a 20 g portion. That’s not the same as the full contents of a bulk pack.
Decide on your travel portion in advance and follow the pack’s storage advice for the rest.
Albert Heijn lists products including dried apricots and fruit and nut mixes. Schiphol lists Albert Heijn locations before security, but this doesn’t confirm that a specific product is in stock.
Jumbo lists sultanas in various pack sizes, including 250, 500 and 750 g.
Lidl describes Alesto as a range that includes dried mango strips and nuts.
ALDI lists a 200 g Trader Joe's nut and fruit mix.
PLUS lists dried apricots in a 375 g stand-up pouch.
Dirk lists 375 g of sultanas and suggests using them in foods such as yoghurt, muesli and baking recipes.
These Joybuy products suit the choice between a fruit and nut mix and dried fruit as a snack, or as a fruit component to have alongside a separate source of protein.
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A fruit and nut mix to consider if you want fruit and nuts in one snack.
The description states that it contains 50% cashew nuts and 50% sweetened cranberries.
The product information gives 10.9 g of protein and 32.5 g of sugars per 100 g.
Contains cashew nuts and may contain traces of peanuts and other nuts.
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An option if you want to take dried fruit with you and get your protein from a separate source.
The description states that guava makes up 95% of the product.
The product information gives 1.27 g of protein per 100 g.
The ingredients list includes sugar and a preservative.
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A dried fruit snack to choose as a fruit component, not as your main source of protein.
The product information gives 1.1 g of protein and 62.0 g of sugars per 100 g.
The ingredients list includes sodium metabisulphite.
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An option if you want to take dried apricots with you and get your protein elsewhere in your diet.
The product information gives 0.9 g of protein and 64.5 g of sugars per 100 g.
The ingredients list includes sulphites.
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A dried fruit snack to take with you when you’re assessing your protein intake separately.
The ingredients are strawberries and sugar.
The product information gives 1.2 g of protein and 57.4 g of sugars per 100 g.
According to the product description, the pack should be sealed tightly after opening.
Not necessarily. According to the Netherlands Nutrition Centre, most people who exercise don’t need special protein shakes or bars if they eat a healthy, varied diet. Taking a snack on a travel day doesn’t make dried fruit a recovery product in itself.
First compare the values per 100 g, then consider your own portion. The European Union uses per 100 g or per 100 ml as the common basis for nutritional declarations; portion information may also be included.
Schiphol lists Albert Heijn locations before security, including its to-go shops at Plaza. This confirms that the shop is there, not that a specific product is in stock.
Liquids are limited to 100 millilitres per container. The containers must also fit in one transparent, resealable bag with a maximum capacity of 1 litre per person. A larger container doesn’t meet the size limit even if it contains only a small amount.
Check the ingredients and allergen information on the packaging of the specific product. According to the Netherlands Food and Consumer Product Safety Authority (NVWA), allergen information for prepacked products must appear on the label; don’t assume another mix has the same ingredients.
