Dried fruit is primarily a fruit topping, not a protein-rich breakfast in itself. According to the Netherlands Nutrition Centre, an average 20-gram serving of raisins provides 0.6 grams of protein. If you want more protein, check the other parts of your breakfast too, and calculate nutritional values based on the portions you actually eat. Remember to consider allergens and any ingredients that need to be kept chilled.
You want to know how much protein your breakfast really provides around strength training or endurance exercise. The Netherlands Nutrition Centre recommends looking at your overall diet, not just a product labelled as containing protein.
You’re looking for something that takes little preparation and comes in packaging you can take with you. Consider whether your breakfast consists only of dry ingredients or includes something chilled, such as quark.
You use dried fruit as a small addition and keep an eye on portion size and sugars. The Netherlands Nutrition Centre recommends a maximum of 20 grams of dried fruit per day. This is dietary advice, not a legal purchase limit.
First decide whether protein, convenience, portion control or ingredients matter most to you. Then compare the nutritional values against the amount you’ll actually eat.
A good fit if: you’re looking for a small fruit addition that you can portion yourself. Based on the Netherlands Nutrition Centre’s average values, 20 grams of raisins provides 0.6 grams of protein; one 9-gram dried apricot provides 0.4 grams.
Bear in mind: these portions provide little protein on their own. The averages are not exact product specifications for a supermarket product.
A good fit if: you want to take nuts and fruit with you together. AH Unsalted Nut and Raisin Mix lists 12 grams of protein per 100 grams; its stated 25-gram serving provides 3 grams.
Bear in mind: this isn’t plain dried fruit. Check the ingredients and allergens for the exact mix too.
A good fit if: you want to pair fruit with a separate product that provides protein. Calculate the amount for each product using its own nutritional values and serving size.
Bear in mind: you’ll need to take more items with you. If you include quark, you’ll also need to keep your breakfast chilled. The Netherlands Nutrition Centre recommends storing it at 4 degrees.
| What to consider | What should you check? | Who is this important to? |
|---|---|---|
| Protein per breakfast serving | Check the protein per 100 grams and calculate it for your serving. Only include other breakfast ingredients once you’ve checked their nutritional values too. | If your breakfast needs to contribute towards a protein target for sport, you’ll want to know how much protein the whole serving provides. Around 31% of consumers prioritise a clear protein contribution. |
| Convenience and storage | Check the portion size, closure and storage instructions. Assess chilled ingredients separately. | If you want to head out with minimal morning preparation, consider how much prep and suitable storage your breakfast requires. Around 25% of consumers prioritise convenience on the go. |
| Portion size and sugars | Check both the total sugars and the ingredients. ‘No added sugars’ doesn’t mean ‘sugar-free’. | If you want a small fruit addition and to keep track of your sugar intake, the portion size and total sugars matter. Around 19% of consumers give portion control top priority. |
| Allergens and ingredients | Read the ingredients list and any warnings about the possible presence of allergens. | If you have personal allergen or dietary restrictions, check whether the exact ingredients are suitable for you. Around 13% of consumers prioritise suitability. |
| Cost and pack size | Compare current costs per serving and like-for-like products; include any separate protein ingredients too. | If you’re looking for an everyday addition, choose a practical quantity and factor in the cost of the whole breakfast. Around 12% of consumers give cost and suitable packaging top priority. |
Based on the Netherlands Nutrition Centre’s average values, 20 grams of raisins provides 0.6 grams of protein. That’s what the fruit portion provides, not the whole breakfast.
Check the portions of all your breakfast ingredients, and assess your separate protein source if protein is important to you.
AH Unsalted Nut and Raisin Mix lists 0 grams of added sugars, but also 25 grams of total sugars per 100 grams.
Read both the ingredients and nutritional information, and calculate the values for the portion you eat.
AH Unsalted Nut and Raisin Mix lists nuts and sulphites, among other ingredients, and warns that it may contain peanuts and other nuts.
Check the ingredients and warnings on the packaging of the exact variant, especially if you need to avoid certain allergens.
A dry mix and a breakfast with quark have different storage requirements. A chilled ingredient may need extra planning for storage and transport.
Follow the storage instructions for each item. The Netherlands Nutrition Centre recommends keeping low-fat quark at 4 degrees and using a clean spoon.
AH Unsalted Nut and Raisin Mix is a specific combination of nuts and raisins, alongside its separate range of dried apricots.
Jumbo Sun-Dried Sultana Raisins 250g is a specific dried fruit option.
Lidl describes Alesto nuts as a snack and dried fruit as a topping.
The ALDI product page describes Trader Joe’s Sun-Dried Apricots, 250 grams.
PLUS Dried Apricots is available in a 375-gram stand-up pouch.
Dirk has a product page for pitted apricots in its dried fruit and nuts range.
These products suit a choice between a nut and fruit mix and plain dried fruit for breakfast or a snack on the go.
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A good fit if you want to take nuts and fruit with you together; this is a nut and fruit mix, not plain dried fruit.
The product information lists 50% cashew nuts and 50% sweetened dried cranberries, with 10,9 g of protein and 32,5 g of sugars per 100 g.
Contains cashew nuts; the packaging warns that it may contain traces of peanuts and other nuts.
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An option if you want to take dried fruit with you; the stated protein value doesn’t automatically make it a high-protein breakfast choice.
The ingredients list states 95% guava, sugar and a preservative. The nutritional information lists 1,27 g of protein per 100 g.
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A good fit if you want to take dried strawberry slices with you as a snack or topping; check the sugar content if that matters to you.
The ingredients are dried strawberries and sugar. Per 100 g, the nutritional information lists 1,2 g of protein and 57,4 g of sugars.
It varies by fruit and serving size. Based on the Netherlands Nutrition Centre’s average values, 20 grams of raisins provides 0.6 grams of protein, while one 9-gram dried apricot provides 0.4 grams. These averages aren’t exact values for a specific supermarket product.
Multiply the value per 100 grams by the serving weight, then divide by 100. AH Unsalted Nut and Raisin Mix lists 12 grams of protein per 100 grams; for the stated 25-gram serving, that works out to 3 grams. Only add in other ingredients once you’ve checked their nutritional values and portion sizes too.
No. According to the Netherlands Nutrition Centre, most people who do sport don’t need special protein shakes or bars if they eat a healthy, varied diet. Protein needs may be higher for strength training or endurance exercise, so look at your overall diet rather than just your fruit topping.
The Netherlands Nutrition Centre recommends keeping low-fat quark in the fridge at 4 degrees and using a clean spoon. For an unopened pack, follow the use-by date and storage instructions on the product. For opened low-fat quark, the Storage Guide recommends 5–7 days in the fridge.
No. A nutrition claim can only be used if it is permitted and meets the relevant conditions. The European Commission explains that nutrition claims must appear on the list of permitted claims; the Netherlands Food and Consumer Product Safety Authority (NVWA) refers to European rules for the applicable conditions. The amount of protein on the label alone doesn’t confirm that the claim can be used for that exact product.
Read both the ingredients list and any warnings about possible allergen presence on the packaging of the exact variant. The NVWA requires allergens present to be clearly distinguished in the ingredients list. AH Unsalted Nut and Raisin Mix lists nuts and sulphites, among other ingredients.
