Sporty shoppers looking for protein
You want to keep dried fruit in the cupboard, but you’re particularly interested in how much protein is in your usual serving. Check the amount per serving rather than relying on claims on the packaging.
Who might find this pantry guide useful?
Regular pantry shoppers
You often use dried fruit at breakfast or in recipes, and want a pack that suits how quickly you use it and the space you have available. Check whether the product needs to be refrigerated after opening.
Shoppers who check ingredients
You pay attention to serving sizes, added and total sugars and, if relevant to you, sulphites or nuts. Always check the ingredients and nutritional information for the exact variety.
What should you look for in dried fruit for your pantry and sport?
Start by checking the protein in your usual serving, then choose a pack that suits how quickly you use it and follow the storage instructions.
| What to consider | What should you check? | Who should pay particular attention? |
|---|---|---|
| Protein per serving | Compare the nutritional values per 100 g with your own serving size. Jumbo lists 0.6 g of protein and 10.2 g of sugars per 20 g serving of dried apricots. | If I choose fruit for sport, I want to know how much protein my usual serving provides, not just the value per 100 g. Around 36% of consumers prioritise protein per serving. |
| Storage and using it up | Check the instructions for before and after opening. AH Soaked Dried Apricots should be refrigerated at a maximum of 7°C after opening; Jumbo Sultana Raisins should be kept in a cool, dry, dark place. | When I open a pack, I want to be able to store it as directed on the label and use it up in time. Storage and shelf life are top priorities for around 29% of consumers. |
| How much to stock up on | Compare the net weight and number of individual packs with how much you use. Jumbo lists Sultana Raisins in 250 g, 500 g and 750 g packs; the AH apricot multipack consists of individual items. | When stocking up, I want to choose an amount that suits how often I use the product. Around 21% of consumers prioritise the amount they need to keep in stock. |
| Ingredients and serving size | Read the ingredients, allergen information and values for total and added sugars for the exact variety. PLUS Dried Apricots lists 53.4 g of total sugars and 0 g of added sugars per 100 g. | I want to be able to assess the ingredients and serving size when choosing; sulphites or nuts matter if they’re relevant to me. Ingredients and serving size are the main selection criteria for around 14% of consumers. |
What to look out for when buying
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Assuming protein per 100 g means a substantial amount in a snack-sized serving
The nutritional information for Jumbo Pitted Dried Apricots lists 0.6 g of protein and 10.2 g of sugars per 20 g serving. So a value per 100 g doesn’t automatically tell you how much protein you’ll get from your usual serving.
Compare the nutritional values per serving and don’t automatically treat dried fruit as your main source of protein.
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Storing all products in the same way
Albert Heijn says that AH Soaked Dried Apricots should be refrigerated at a maximum of 7°C after opening and have a limited shelf life.
Check the exact variety and follow the storage advice on the packaging, including after opening.
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Assuming a fruit-and-nut product is a store-cupboard item
AH Fruit & Nuts Pear, Date and Nut Mix contains fresh pear, has a use-by date and needs to be kept refrigerated. This makes the snack box a different pantry choice from a bag of dried fruit.
Check the product type, ingredients and storage instructions before comparing a mix with dried fruit.
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Assuming no added sugar means low in sugar
PLUS Dried Apricots lists 0 g of added sugars, but also 53.4 g of total sugars per 100 g.
Check both total and added sugars, and take the amount you eat into account.
Brands to consider
Albert Heijn
Worth considering for soaked dried apricots and a multipack of individually packed items.
- Albert Heijn lists 4 g of protein per 100 g for its soaked apricots; the 4-pack is supplied as individual items.
- The soaked apricots should be refrigerated at a maximum of 7°C after opening. A multipack on its own doesn’t tell you how much protein is in each serving.
Jumbo
Worth considering for dried apricots and Sultana Raisins in a range of pack sizes.
- Jumbo lists 3.2 g of protein per 100 g for its dried apricots and 3.1 g per 100 g for its 750 g pack of Sultana Raisins.
- The larger pack of raisins means more to stock up on, not more protein per gram. Follow the advice to store the raisins in a cool, dry, dark place.
Lidl
Lidl’s Alesto range includes apricots and other products in the nuts and dried fruit category.
- Lidl suggests using products from the range as a snack or topping.
- Check the nutritional information on the specific pack to assess protein and ingredients.
ALDI
ALDI Netherlands’ product description lists TRADER JOE'S Sun-dried Apricots in a 250 g pack.
- The product description describes this variety as soft dried apricots.
- Don’t use the product name or packaging as an indication of its protein content; check the nutritional information for the variety.
PLUS
PLUS Dried Apricots is available in a 375 g stand-up pouch.
- PLUS lists 3.4 g of protein per 100 g and 0 g of added sugars per 100 g.
- The same nutritional information lists 53.4 g of total sugars per 100 g and sulphites as a preservative. Check the ingredients if this is relevant to you.
Dirk
Dirk sells 1 de Beste Apricots in a 375 g pack.
- Dirk suggests using them as a snack, at breakfast or in baking recipes.
- Check the information on the exact pack for protein content and storage advice.
Fruity pantry picks at Joybuy
The selection below includes dried fruit and fruity snacks for your pantry or as something to enjoy between meals. Product names and pack sizes don’t confirm that a product is high in protein; check the nutritional information for the exact pack and consider your own serving size.
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Vinamit jackfruit pieces snack, 100 g
The product name describes pieces of jackfruit as a snack; check the nutritional information if protein content is your reason for buying.
Pack size: 100 g. The ingredients information also lists vegetable oil.
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Zohra Medjool Dates (M), 908 g
The 908 g pack may suit you if you want to keep a larger quantity of dates in stock; choose an amount that matches how quickly you use them.
Pack size: 908 g. Check the storage and usage instructions on the packaging.
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OHLA dried guava, 180 g
A pack of dried guava for anyone looking for dried fruit as a snack or ingredient; check the nutritional values per serving if protein is a factor in your choice.
Pack size: 180 g. The ingredients information also lists sugar and a preservative.
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Anatolia Sari Uzum (Raisins), 500 g
The product information describes these raisins as dried grapes for use in foods such as breakfast cereals and other dishes; check whether the bag size suits how you use them.
Pack size: 500 g.
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MUSHAN BASE dried strawberry slices, 50 g
The 50 g pack may suit you if you want a small amount to take on the go or use as a topping; check whether it fits how you stock up.
Pack size: 50 g. The ingredients information also lists sugar.
Frequently asked questions
Do you need to buy special protein products if you do recreational sport?
According to the Netherlands Nutrition Centre, most recreational athletes don’t need special protein shakes or bars if they eat a healthy, varied diet. Start by looking at your overall diet; keeping dried fruit in the cupboard isn’t a protein strategy in itself.
Can soaked apricots be kept in the cupboard after opening?
For AH Soaked Dried Apricots, Albert Heijn recommends refrigerating them at a maximum of 7°C after opening and notes that they have a limited shelf life. Always follow the instructions on the packaging of the variety you buy.
How do you choose between a large pack and a multipack?
Choose an amount that suits how often you use the product and how you can store it. The AH apricot multipack consists of individual items; Jumbo lists Sultana Raisins in 250 g, 500 g and 750 g pack sizes. Also check the storage and shelf-life information.
Does no added sugar mean dried fruit is low in sugar?
No. PLUS Dried Apricots lists 0 g of added sugars, but 53.4 g of total sugars per 100 g. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit per day; this is dietary advice, not a legal limit on purchases.
What should you look for when checking allergens in dried fruit?
Check the ingredients and allergen information on the packaging of the exact variety. The NVWA says that allergen information for prepacked products must appear on the label; sulphites and nuts are among the allergens consumers are informed about.