Think of dried fruit as a fruity addition, rather than a substantial source of protein in its own right. Arla gives general protein values of 3,5 and 3,3 g per 100 g for dried apricots and figs respectively; these figures aren’t product specifications for supermarket varieties. If protein is your main priority for a meal or snack around your training, check the nutritional information on the exact pack and, if needed, plan to include another source of protein.
You want to know how much protein a fruity snack actually adds to a meal or snack around your training, rather than relying on its sporty image. Alongside dried fruit, the Voedingscentrum (Netherlands Nutrition Centre) lists other sources of protein, such as dairy, eggs, pulses, tofu and unsalted nuts.
You’re looking for a pack that suits several planned eating occasions and want to know how to store it once opened. The Voedingscentrum gives general storage advice for dried apricots; check the packaging for a mix or another variety.
You want to choose between plain dried fruit and snack mixes. If allergens are relevant to you, check the information on the packaging of the exact variety.
Suitable for: anyone looking for a fruity snack or addition who plans to get protein elsewhere in their meal or snack.
Keep in mind: general nutritional values for fruit aren’t product values for a specific pack, and don’t tell you how much protein your portion provides.
Suitable for: anyone who wants to take fruit and nuts together and is happy with the mix’s ingredients.
Keep in mind: the protein content depends on the exact ingredients and portion size; the presence of nuts in a mix doesn’t, by itself, substantiate a claim such as ‘high in protein’.
| What to consider | What should you check? | Who is this important to? |
|---|---|---|
| Protein content | Check the protein per 100 g on the exact pack and work out how much that means for your portion. | When I choose a fruity snack around my training, I want to know what it adds to my meal or snack. Around 44% of consumers rank protein content as their top purchasing priority. |
| Weekly stock and storage | Compare the net weight with your planned portions and follow the product-specific storage advice once opened. | When I buy a pack for several eating occasions, I want the quantity to match how much I’ll use. Around 33% of consumers give stock planning their highest priority. |
| Ingredients and allergens | Read the ingredients list and allergen information for the exact variety, especially for a fruit and nut mix. | When I need to consider ingredient preferences or a relevant sensitivity, I want to be able to check the exact ingredients. Around 23% of consumers put the suitability of the ingredients first. |
Arla gives general protein values of 3,5 and 3,3 g per 100 g for dried apricots and figs. These don’t automatically apply to a specific supermarket variety or portion.
Use the label to work out how much protein you get from the amount you actually eat. If your main aim is to add protein, include other suitable sources in your meal or snack too.
A mix has a different composition from plain fruit. The presence of nuts alone doesn’t tell you how much protein the whole mix provides per portion.
Compare the ingredients and nutritional information for the exact mix. If you have a relevant allergy or sensitivity, also check the allergen information on the pack.
The examples below can help you compare product types, pack sizes and ingredients; they aren’t a nutritional ranking of the retailers.
The dried fruit range also includes fruit and nut mixes.
One listed product is Jumbo Dried Apricots, Pitted, 250 g.
Alesto includes nuts and dried fruit, which Lidl presents as snacks or toppings.
Aldi lists Trader Joe's Sun-Dried Apricots, 250 g.
PLUS lists dried apricots in a stand-up pouch containing 375 g.
Dirk lists apricots under its 1 de Beste own-brand range.
This selection from Joybuy includes dried fruit and fruit and nut combinations for snacks and weekly stock planning. If protein or allergens influence your choice, check the nutritional information and ingredients on the exact pack.
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For anyone who wants to combine different snacks for several eating occasions.
The bundle contains five snacks with a combined weight of 1.073kg.
Contains tree nuts; one product in the bundle contains aspartame (E951), a source of phenylalanine.
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For anyone who wants to enjoy dates as a snack or use them in cooking and baking.
The pack contains 908g.
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For anyone who wants to combine dates and walnuts in one snack.
The ingredients list dates and walnuts; the nutritional information gives 3,4 g of protein per 100 g.
Contains walnuts.
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For anyone who wants to enjoy dates as a snack or use them in dishes.
The ingredients list 100% red dates; the nutritional information gives 2,5 g of protein per 100 g.
The pack contains 500g.
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For anyone who wants to combine cashew nuts and dried cranberries in one snack.
The mix contains 50% cashew nuts and 50% sweetened dried cranberries; the nutritional information gives 10,9 g of protein per 100 g.
Contains cashew nuts and may contain traces of peanuts and other nuts.
No. According to the Voedingscentrum, most people who do sport don’t need special protein shakes or bars if they eat a varied diet. That doesn’t mean dried fruit provides enough protein on its own; consider your whole meal or snack.
It depends on the exact ingredients and portion size. Check the nutritional information for the mix you’ve chosen and compare it with the relevant fruit variety; the presence of nuts alone doesn’t determine the result.
For dried apricots, the Voedingscentrum recommends storing them in a kitchen cupboard for 6–9 months. This general advice doesn’t automatically apply to rehydrated apricots or mixed snacks; follow the instructions on your product’s packaging.
No. The Wereld Kanker Onderzoek Fonds (World Cancer Research Fund) recommends a maximum of 20 g per day as dietary advice because of the sugar content; this isn’t a legal portion limit.
Check the allergen information on the packaging of the exact variety. The NVWA (Netherlands Food and Consumer Product Safety Authority) states that allergen information must appear on the label of prepacked products. This is particularly relevant for a fruit and nut mix if you or someone in your household has a relevant allergy or sensitivity.
