Don’t choose dried fruit based on the type of fruit or sporty packaging: check the nutrition information for the exact variant and whether any protein claim is permitted. If you want fruit and protein in your snack, you could pair it with a food such as dairy or unsalted nuts. Be sure to assess the nutritional values, portion size and allergens of the complete combination.
If you want to include protein in your morning snack around strength training or endurance exercise, check how much protein your chosen products actually provide. The Netherlands Food and Consumer Product Safety Authority (NVWA) explains that a protein claim must be substantiated by the protein content.
If you eat dried fruit regularly, portion size and the ingredients list may be important. The Netherlands Nutrition Centre recommends eating no more than 20 grams of dried fruit per day.
If you want to take a morning snack with you and portion it in advance, check the packaging and portion weight. Jumbo describes small boxes of raisins as handy for on-the-go snacking; that alone says nothing about their protein content.
A good fit if: you’re mainly looking for a fruity snack and don’t expect the fruit on its own to meet your protein target.
Consider: decide on your portion and check the ingredients. A larger serving of fruit doesn’t automatically make it a protein-focused snack.
A good fit if: you want to eat dried fruit and deliberately choose a separate food that contains protein, such as dairy or unsalted nuts.
Consider: assess the quantities and nutritional values of both foods together. If you have a milk or nut allergy, the relevant combination won’t be suitable.
A good fit if: you want to take fruit and nuts with you in one product. For example, Albert Heijn has a range of fruit and nut combinations.
Consider: check the nutritional values, ingredients and allergens for the whole mix. The presence of nuts alone doesn’t prove that a protein claim applies to the product.
| What to consider | What should you check? | Who is this most relevant to? |
|---|---|---|
| Protein content | Check the nutritional values for the exact variant and the amount you eat. Assess any protein claim separately. | If you exercise and want to know how much your morning snack really contributes to your protein target, look beyond the product name. Around 42% of consumers put protein content first. |
| Portion size and added sugar | Read the ingredients list and decide in advance how much dried fruit you’ll eat. The Netherlands Nutrition Centre recommends no more than 20 grams of dried fruit per day. | For an everyday snack, measure out your portion of fruit and check whether sugar has been added. Around 25% of consumers pay most attention to portion size and sugar. |
| Taking it with you and storage | Check the portion weight, whether the packaging is resealable and the storage instructions for the exact pack. | If you want to take your snack with you and portion it in advance, packaging and storage are practical considerations. Around 17% of consumers put convenience on the go first. |
| Ingredients and allergens | Check the ingredients and allergen information on the current packaging, including for a fruit and nut mix or a combination with dairy. | If you need to check ingredients carefully because of a food allergy or another personal restriction, the composition may be decisive. Around 16% of consumers pay most attention to ingredients and allergens. |
The presence of ingredients containing protein doesn’t prove that the whole product meets the requirements for a protein claim. The NVWA explains that the protein content must substantiate the claim.
Check the nutritional values and any claim for the whole mix. Don’t attribute the protein content to the fruit without evidence.
Packaging may contain several portions. The Netherlands Nutrition Centre recommends no more than 20 grams of dried fruit per day; this advice applies to the fruit component and not automatically to the total weight of a fruit and nut mix.
Decide in advance how much dried fruit you’ll eat and, if you’re having a mix, take its individual ingredients into account.
The ingredients list and protein content answer different questions. Choosing a product based on its sugar content doesn’t, in itself, tell you whether it meets the requirements for a protein claim.
Check the ingredients and nutritional values separately, and assess any claim based on the exact variant.
Albert Heijn’s product pages list plump dried apricots and a fruit and nut mix with pear and date.
Jumbo lists raisins in various pack sizes and 250 g pitted dried apricots.
Lidl lists a range of dried fruit, including products available in selected stores.
ALDI lists Trader Joe's sun-dried apricots, 250 g, and raisins, 500 g.
PLUS lists dried apricots in a 375 g stand-up pouch.
Dirk lists the product variant 1 de Beste Abrikozen.
No. 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. Your protein needs may be higher if you do strength training or endurance exercise, so assess your overall diet rather than just this snack.
You can pair dried fruit with a separate food that contains protein, such as dairy or unsalted nuts. Assess the nutritional values and quantities for the whole snack, and take allergens into account; the combination doesn’t automatically make the fruit itself high in protein.
The Netherlands Nutrition Centre recommends no more than 20 grams of dried fruit per day. This is dietary advice, not a legal purchase limit or proof of a suitable portion for recovery. Don’t automatically apply this advice to the total weight of a fruit and nut mix.
Sulphites may be added to dried fruit as a preservative. So check the ingredients for the specific variant. For fruit and nut mixes or combinations with dairy products, also read the allergen information on the current packaging.
The NVWA has announced that, from 1 January 2026, inspections will check whether prepacked products carry appropriate warnings about cross-contamination with allergens. Always check the information on the packaging of the product you buy as well.
