Dried fruit can be part of vegan sports shopping as a fruity snack or an addition to a meal, but a serving isn’t a reliable source of protein. Jumbo lists 0.6 grams of protein per 20-gram serving of its dried apricots. If protein is your priority, pair the fruit with a separate plant-based protein source and check the ingredients, serving size and allergens of the exact product.
You want to know how much protein a serving actually provides, and whether dried fruit is an addition to your sports meal or should replace its protein source. Jumbo lists 0.6 grams of protein per 20-gram serving of its dried apricots.
You’re looking for dried fruit as a snack or topping and want to weigh up the portion size and nutritional values without automatically treating it as a source of protein. The Netherlands Nutrition Centre points out that dried fruit still contains sugar, even when no sugar has been added.
You want to check whether the ingredients suit a vegan diet and, if relevant to you, look out for sulphites and allergens. The NVWA makes clear that the allergen information for prepacked products is shown on the label, so check the exact packaging.
| What to consider | What should you look for? | Who is this important for? |
|---|---|---|
| Protein per serving | Compare the protein per 100 grams and per serving you actually eat. | If I choose fruit to meet my protein target, I want to know how much my serving contributes. Around 34% of consumers prioritise protein content. |
| Ingredients and allergens | Read the ingredients list and allergen information for the exact product. | If vegan ingredients or my personal allergen restrictions are key, I want to check the full composition. Around 20% of consumers prioritise this check. |
| Snack, topping or mix | Choose the type of product first, then check the nutritional values for that version. | If I’m mainly looking for a fruity snack or topping, the format needs to suit how I’ll use it. Around 20% of consumers prioritise convenience. |
| Sugars and portion size | Check both the ingredients and the ‘of which sugars’ figure. | If I want to weigh up my portion and sugar intake, I need to know what the amount I’ve chosen contains. Around 13% of consumers start by looking at sugar and portion size. |
| Packaging and storage | Choose an amount that suits how you’ll use it and follow the storage advice on the packaging. | If I don’t use dried fruit often, I want to choose a suitable amount and store it properly. Around 13% of consumers focus mainly on packaging and managing their supplies. |
According to Jumbo, the Jumbo apricots checked provide 0.6 grams of protein per 20-gram serving. The serving also contains 10.3 grams of carbohydrates.
Compare protein per serving and, if protein is important to you, choose a suitable plant-based protein source as well.
Not adding sugar doesn’t mean the product contains no naturally occurring sugars.
Check both the ingredients list and the ‘of which sugars’ figure, and choose a portion that suits what you want to eat.
The ingredients vary from one mix to another, and nuts may also be relevant for people with allergies.
Check the ingredients and allergen information for the whole mix on the packaging.
The right amount depends in part on how often you use the product and how you can store it.
Follow the storage instructions on the exact packaging. For golden raisins, the Netherlands Nutrition Centre recommends storing them in a cool, dry, dark place in a tightly sealed container.
These chains offer products and pack sizes you can compare. A chain being listed here doesn’t in itself say anything about the protein content, vegan suitability or availability of a specific product.
Its range page lists dried fruit and fruit and nut mixes, including combinations with raisins, pineapple, mango and almonds.
Jumbo lists raisins and dried apricots. The product information for the apricots also gives values per 100 grams and per serving.
Lidl offers dried fruit and nuts under its Alesto brand, and suggests dried fruit as a possible topping.
Aldi lists Trader Joe’s sun-dried apricots in a 250-gram pack.
The product page lists PLUS Dried Apricots in a 375-gram stand-up pouch.
Dirk lists pitted apricots in a 200-gram pack.
This selection of Joybuy products includes individual dried fruits and a fruit and nut mix. Check the ingredients and nutritional values for each product; the product name alone doesn’t confirm that it’s vegan or provides enough protein to serve as a protein source.
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Suitable as a fruity snack or an addition to breakfast cereals; the product description suggests enjoying it as a snack or adding it to dishes.
The ingredients are listed as 100% dried grapes. Check the packaging for up-to-date product information and vegan suitability.
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A ready-made combination for anyone who wants to enjoy fruit and nuts together. Check the full ingredients before choosing it as a vegan option.
According to the product information, the mix contains 50% cashew nuts and 50% sweetened dried cranberries, with 10.9 grams of protein per 100 grams. The information lists cashew nuts and possible traces of peanuts and other nuts.
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A fruity snack or an addition to dishes; the product information suggests both ways to enjoy it.
The description lists 95% guava, and the nutritional information gives 1.27 grams of protein per 100 grams. Sugar and a preservative are also listed, so check the full ingredients list on the packaging.
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The product information describes this as a snack; check whether the ingredients suit your preferences.
The nutritional information lists 2.25 grams of protein per 100 grams. The ingredients list soursop, white sugar, glucose, citric acid and sodium metabisulphite. Follow the storage advice on the packaging after opening.
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The product description mentions individually wrapped portions for snacking or adding to dishes.
The description lists 75% mango, and the nutritional information gives 2 grams of protein per 100 grams. The ingredients list sugar and E223 (sulphites); check the packaging if sulphites are relevant to you.
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. Look at your overall diet, not just a serving of dried fruit.
No. ‘No added sugars’ refers to what has been added during preparation; it doesn’t mean the product contains no sugars. The Netherlands Nutrition Centre defines ‘sugar-free’ as no more than 0.5 grams of sugar per 100 grams or 100 millilitres.
Yes. The NVWA states that allergen information for prepacked products must be shown on the label. Check which allergens are listed on the packaging of your specific product.
The presence of sulphites alone doesn’t tell you whether a product is suitable for vegans. The Food Allergy Foundation describes sulphites as a preservative. Check the ingredients list separately, and look out for sulphites if you’re sensitive to them.
For golden raisins, the Netherlands Nutrition Centre recommends storing them in a cool, dry, dark place in a tightly sealed container. Also follow the specific instructions on your product’s packaging.
