Dried fruit works well as a fruity addition to an Oranje match, but it shouldn’t be assumed to be a main source of protein. Kenniscentrum Ondervoeding describes fruit as a food group that’s low in protein. If you like, pair it with a suitable source of protein, and check the nutritional information for the ingredients and the portion you eat. Watching football alone isn’t a reason to follow advice for athletes: that’s only relevant if you exercise yourself.
You want a fruity snack while also making a conscious choice to include a source of protein. Distinguish between the dried fruit itself and the contribution from, for example, nuts or dairy. Advice for athletes is only relevant if you exercise yourself. Kenniscentrum Ondervoeding describes fruit as a food group that’s low in protein, while Voedingscentrum distinguishes between watching sport and training yourself.
You want something sweet to eat during the match without repeatedly dipping into a large bag. Measuring out a portion beforehand makes it easier to keep track of how much you’re eating. Voedingscentrum recommends a maximum of 20 grams of dried fruit per day.
Your choice may depend on sulphites, nuts, peanuts or milk. Check the packaging of each product before mixing ingredients or serving a shared snack. NVWA explains the allergen information provided on prepacked products.
A good choice when: you’re mainly after a fruity snack and extra protein isn’t your top priority.
Bear in mind: fruit on its own shouldn’t be assumed to be a main source of protein.
A good choice when: you want to put together a snack with a plant-based source of protein and nuts are suitable for you.
Bear in mind: the nutritional value depends on the ingredients and their proportions; adding nuts doesn’t automatically make a mix high in protein.
A good choice when: you want to make a snack at home with a separate protein base and dairy products are suitable for you.
Bear in mind: dairy needs to be kept chilled, so you’ll need to take extra care when serving it during the match.
A good choice when: your match-night viewing follows your own strength or endurance training, and the snack fits into your overall diet.
Bear in mind: advice for athletes depends on your training goals; it doesn’t automatically make a particular dried fruit snack a recovery snack.
| What to consider | What should you check? | Who is it most relevant to? |
|---|---|---|
| Protein content | Compare the nutritional information for the exact ingredients and calculate it for the portion you eat. Don’t rely solely on a product name or claim: according to the European Commission, nutrition claims are only permitted under the relevant EU rules. | If protein is the priority for my snack, I want to be able to assess how much fruit and any nuts or dairy contribute to my portion. Around 36% of consumers therefore give the actual protein contribution top priority. |
| Portion size and ingredients | Check the ingredients and weigh out your portion. Voedingscentrum recommends a maximum of 20 grams of dried fruit per day. | I want to have a measured portion of fruit during the match, rather than keep eating from a large bag. Around 29% of consumers prioritise keeping portions in check. |
| Serving and storage | Decide in advance how you’ll serve the snack. For perishable ingredients, Voedingscentrum recommends a fridge temperature of 4 °C and no more than 2 hours out of the fridge. | If I want to prepare and portion the snack easily during the match, I pay attention to how it’s prepared and stored. Around 21% of consumers make ease of serving their main consideration. |
| Allergens and intolerances | Read the ingredients and allergen information for every component. Look out for sulphites and, depending on the combination, nuts, peanuts and milk. | If an ingredient isn’t suitable for my allergy or intolerance, I want to be able to check the packaging of every component. Around 14% of consumers give suitability for people with allergies or intolerances top priority. |
Fruit is low in protein. So choosing a different type of fruit doesn’t tell you whether the whole snack suits a protein goal.
First decide whether you want to add a separate source of protein. Then compare the nutritional information for the exact products and portions you’re using.
The amount in a pack and the amount you eat are two different things. Voedingscentrum recommends a maximum of 20 grams of dried fruit per day; this is dietary advice.
Measure out your portion beforehand and check the packaging for the ingredients.
Dairy is perishable and needs to be stored differently from dried fruit.
Keep perishable ingredients chilled. Voedingscentrum advises not leaving them out of the fridge for more than 2 hours.
Dried fruit may contain sulphites, while nuts and dairy introduce other relevant allergens.
Read the packaging for every ingredient. Keep components separate if guests have different allergies or intolerances.
Albert Heijn lists, among other things, soaked dried apricots and a fruit and nut mix with pear and date. These are different types of product to consider.
Jumbo lists sultanas in a range of pack sizes and varieties.
Lidl describes Alesto as a range of nuts and dried fruit.
ALDI lists TRADER JOE’S Sun-Dried Apricots in a 250 g pack.
PLUS lists dried apricots in a 375 g stand-up pouch.
Dirk has a product listing for raisins.
This selection includes dried fruit on its own and combinations with nuts for a fruity snack. If these factors matter to your choice, check the nutritional and allergen information on the exact pack.
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A good choice if you like to alternate between different fruit and nut snacks. The product description states that the plums contain aspartame, a source of phenylalanine, and that the product should be refrigerated after opening and eaten within one day.
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A good choice if you want to pair dates with a nut ingredient. The product description lists walnuts; check the nutritional information on the exact pack if protein matters to you.
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A good choice if you’re looking for a fruity snack without any nuts listed in the combination. Check the nutritional information on the pack if you want to take the protein content into account.
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A good choice if you want to pair dried fruit with a nut ingredient. The product description lists cashews and possible traces of peanuts and other nuts; check the allergen information on the pack.
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A good choice if you’re looking for dried guava as a fruity snack. The product description states that it contains 95% guava; check the nutritional information on the exact pack if protein content matters to you.
No. Watching football alone isn’t a reason to need extra protein. Voedingscentrum links a higher protein requirement to doing strength or endurance sports yourself; advice for serious athletes also depends on their goals.
Add together the protein contribution of each ingredient. To work it out, multiply the protein value per 100 grams by the weight used, then divide by 100. Use the nutritional information for the exact products, not just the information for the fruit in the mix as a whole.
No. The 20-gram amount is Voedingscentrum’s daily dietary recommendation for dried fruit, not a legal maximum or a packaging limit.
Check the fruit for sulphites and, for combinations, look out for nuts, peanuts and milk too. NVWA states that allergen information for prepacked products must be shown on the label. Stichting Voedselallergie describes reactions to sulphites as intolerance reactions, not allergic reactions.
No. The presence of nuts or a product name doesn’t, on its own, prove that a product can be marketed as high in protein. According to the European Commission, nutrition claims are only permitted under the applicable EU rules and conditions, so check the nutritional information for the exact variety.
