People who exercise and watch their protein intake
You want to know how much protein an everyday snack portion provides, without mistaking dried fruit for a protein-focused snack.
Who is this relevant to?
Anyone putting together a drinks spread
You’re looking for fruit to serve with party nibbles and want to check the ingredients, any nuts and storage instructions to suit your guests and the occasion.
Shoppers looking to manage portions
You want to choose a suitable amount of dried fruit and know that no added sugar doesn’t mean low in total sugars.
What should you consider when choosing?
First, decide what matters most for your drinks spread: protein content, ease of serving, portion size, suitability for your guests or pack size.
| What to consider | What should you check? | Who might find this more important? |
|---|---|---|
| Protein per serving | Compare protein per 100 g and per serving you plan to have; use the nutritional information for the exact product. | If I have fruit with drinks after exercising, I want to know how much protein my serving actually provides. Around 39% of consumers put protein content first. |
| Serving and storage | Check whether the fruit has been soaked, and follow the product-specific storage instructions after opening. | When I’m serving nibbles, I want fruit that suits the occasion and that I can store appropriately afterwards. Around 23% of consumers say ease of serving is the deciding factor. |
| Total sugars and portion size | Check both total and added sugars, and decide in advance how much to serve. | If I want to manage my portion of dried fruit, I look at total sugars, not just added sugar. Around 15% of consumers put portion control first. |
| Suitability for guests | Check the ingredients and allergen information on the exact pack, particularly for sulphites or nuts. | When I choose fruit for guests, I want to take any known intolerance or allergy into account. Around 15% of consumers prioritise ingredient suitability. |
| Pack size | Choose a net weight that suits the portions you plan to serve, and bear in mind the storage instructions for after opening. | For a one-off get-together, I want a pack that suits the amount I’m going to serve. Around 8% of consumers prioritise pack size and how well it suits their needs. |
Pitfalls to avoid with dried fruit
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Confusing protein per 100 g with protein in a snack portion
A 20 g serving of the apricots and raisins reviewed provides 0.62 to 0.80 g of protein, based on product information from Albert Heijn, PLUS and Jumbo.
Use the amount you’ll actually serve and compare it with your overall diet.
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Assuming no added sugar means low in total sugars
The PLUS dried apricots reviewed list 0 g of added sugars and 53.4 g of total sugars per 100 g.
Check total sugars, added sugars and portion size together on the label of the product you choose.
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Treating a fruit and nut mix as plain dried fruit
A mix has a different composition and may contain nuts. The protein content of the whole mix can’t be determined just by the presence of nuts.
Check the ingredients and allergen information on the specific pack before serving the mix.
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Storing all dried fruit in the same way
The AH Soaked Dried Apricots reviewed come with specific instructions to refrigerate after opening; these instructions won’t necessarily apply to other products.
Read the instructions for after opening and choose a pack size that suits the amount you’ll use.
Supermarket brands to consider
Use these brands as a starting point, but check the label of the exact product for protein, ingredients and storage information.
Albert Heijn
The product information for AH Soaked Dried Apricots 250 g is useful if you’re specifically looking at apricots.
- Albert Heijn lists 4 g of protein per 100 g for this product, with no added sugar and sulphites.
- Once opened, this soaked product must be refrigerated; this information applies to this product only.
Jumbo
The product information for Jumbo Sun-Dried Sultana Raisins 500 g provides a separate example of dried fruit.
- Jumbo lists 3.1 g of protein per 100 g for these raisins.
- This protein content doesn’t automatically make the raisins a protein-focused sports nutrition choice.
Lidl (Alesto)
Lidl describes Alesto as a range of dried fruit and nuts, including products for sharing or using as a topping.
- The range includes products that combine fruit and nuts.
- Being in the fruit and nut mix category doesn’t, in itself, tell you the protein content of a particular mix.
Aldi
ALDI lists both Trader Joe’s Sun-Dried Apricots 250 g and a separate 200 g nut and fruit mix.
- The product descriptions include examples of soft dried apricots and a mix containing nuts and dried fruit.
- These product types don’t, in themselves, prove a protein claim or recovery benefit.
PLUS
The PLUS Dried Apricots reviewed are sold in a 375 g stand-up pouch.
- PLUS lists 3.4 g of protein per 100 g for this product, with no added sugar and sulphites.
- The nutritional information and storage instructions for this pack shouldn’t be assumed to apply to other apricots.
Dirk
Dirk’s category overview includes pitted apricots, dried figs, plums and dates.
- This category is worth browsing if you’re looking at different types of dried fruit to serve with drinks.
- The category description doesn’t support a protein claim for any individual product.
Dried fruit at Joybuy
These fruity snacks are worth a look as an addition to a drinks spread, but their inclusion here doesn’t automatically make them high-protein choices.
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Vinamit Jackfruit Snack In Pieces, 100 g
A fruity snack to consider serving with drinks; check the pack’s nutrition table to see how much protein your portion provides.
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OHLA dried guava, 180 g
A fruity addition to consider serving with drinks; the product information lists sugar and a preservative, so check that the ingredients suit your preferences.
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MUSHAN BASE dried strawberry slices, 50 g
This fruity snack can also be used as a topping; check the total sugars and choose a portion to suit how you plan to serve it.
Frequently asked questions
How do you work out the protein in your portion from the amount per 100 g?
Multiply the amount on the label by your portion weight, then divide by 100. For example, 20 g of AH Soaked Dried Apricots provides 0.80 g of protein, based on the listed 4 g per 100 g.
Does no added sugar mean low in sugar?
No. The PLUS apricots reviewed list 0 g of added sugars, but 53.4 g of total sugars per 100 g. Check both figures separately on the pack.
Do dried apricots need to be refrigerated after opening?
It depends on the product. Albert Heijn says AH Soaked Dried Apricots should be refrigerated at a maximum of 7 °C. For the PLUS apricots reviewed, the instructions are to store them in a cool, dry, dark place; follow the instructions on your pack.
Do you need special protein snacks to recover after exercising?
Not necessarily. According to the Netherlands Nutrition Centre, most people who exercise don’t need special protein shakes or bars if they get enough protein from a varied diet. Whether you need to supplement your diet depends on what you already eat and how much exercise you do.
What should you check if someone is intolerant to sulphites?
Check the ingredients and allergen information on the exact pack. The AH and PLUS apricots reviewed list sulphites. The Food Allergy Foundation describes reactions to sulphites as intolerance reactions, not allergic reactions.