Dried fruit can be a small addition to a secondary school lunch. Choose by checking the label, portion size and storage instructions, rather than looking at fat alone. The labels for AH Raisins and Jumbo Dried Apricots Without Stones each state 0.5 g of fat per 100 g; PLUS Sultana Raisins states 0.8 g per 100 g. These figures alone do not prove that a product has less fat than a comparable one. Check the sugar, ingredients and allergen information too.
For pupils and parents who want to add dried fruit to an existing lunch and are mindful of fat, added sugar and keeping the portion modest. The Netherlands Nutrition Centre advises eating no more than a handful of dried fruit.
For anyone who portions food in advance and wants to know how to store the exact product. Storage instructions vary by product and variant at Albert Heijn, Jumbo and PLUS.
For shoppers who take ingredients and allergen information into account. The Jumbo apricots reviewed here list sulphites and may contain nuts, peanuts and sesame. Always check the packaging of the product you choose.
First decide what matters most for your lunch: nutritional information, portion size, storage or a product warning.
| What to consider | What to look for | Who is this most relevant to? |
|---|---|---|
| Fat content and claims | Compare the grams of fat per 100 g. According to the European Commission, a ‘low fat’ claim for solid foods means no more than 3 g of fat per 100 g; this does not prove that a product has less fat than a comparable one. | If fat content is my first selection criterion, I want to be able to compare the nutritional information per 100 g. Around 26% of consumers give fat content the highest priority. |
| Sugar and portion size | Check the ingredients, total sugars and how much you pack. The Netherlands Nutrition Centre advises eating no more than a handful of dried fruit. | If I want to avoid added sugar, I also check the total sugars and portion size. Around 26% of consumers prioritise sugar and portion size. |
| Portioning and storage | Read the instructions for the exact variant, especially after opening. According to Albert Heijn, AH Soaked Dried Apricots should be refrigerated at a maximum of 7 °C after opening. | For a lunch to take to school, I want to be able to portion it in advance and follow the storage instructions. Around 21% of consumers prioritise taking food with them and storage. |
| Allergens and warnings | Check the ingredients, allergen information and warnings about possible presence of allergens or stone fragments. The Jumbo apricots list sulphites and may contain nuts, peanuts and sesame. | If a food sensitivity is a concern, I check the label before choosing based on fat content. Around 16% of consumers give food sensitivities the greatest consideration. |
| Pack size | Check the pack weight and consider whether you can divide the contents into practical portions. Examples range from 250 g at AH and Jumbo to 375 g at PLUS. | If I want to divide a pack into lunch portions, I look at the total weight and storage instructions. Around 11% of consumers prioritise pack size and portioning. |
The labels reviewed show that a low fat content does not automatically mean a product is low in sugar. For example, AH Raisins list 59 g of sugar per 100 g and PLUS Sultana Raisins 68.2 g per 100 g, according to Albert Heijn and PLUS respectively.
Compare fat, sugar and energy separately on the label. Don’t assume that a fat figure means a product contains less sugar or energy.
A serving size on a label is the manufacturer’s reference amount, not automatically a personal recommendation for a pupil. AH lists a 50 g serving; Jumbo also shows values per 20 g.
Portion out a small amount in advance and treat it as an addition to the whole lunch. The Netherlands Nutrition Centre advises eating no more than a handful of dried fruit.
Storage instructions vary. The plain raisins and Jumbo apricots reviewed should be stored in a cool, dry, dark place; AH Soaked Dried Apricots should be refrigerated after opening.
Check the instructions for the exact variant, particularly what to do after opening.
For the soaked apricots, you’ll need space in the fridge after opening and should bear in mind their limited shelf life.
The Jumbo apricots reviewed list sulphites, may contain nuts, peanuts and sesame, and carry a warning that stone fragments may occasionally be present.
Give relevant food sensitivities and warnings on the packaging priority over an appealing fat content.
The AH Raisins and AH Soaked Dried Apricots examples offer different options for adding to lunch.
Jumbo Dried Apricots Without Stones 250 g is a specific example for anyone looking for apricots to add to lunch.
As part of its Alesto range, Lidl lists dried mango strips as an alternative to raisins and apricots.
ALDI lists Trader Joe’s raisins in a 500 g pack and sun-dried apricots in a 250 g pack.
PLUS Sultana Raisins Per Bag 375 g is an example for anyone who wants to portion out a pack at home.
Dirk’s range includes, among other things, sultanas, apricots and stoned prunes.
These products are suitable as dried fruit to add to lunch, with options that are individually portioned or ready to eat. Check the nutritional information, ingredients and storage instructions for each product.
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The individual boxes make it easy to pack a portion in advance.
The product description lists 10 boxes of 14 g and no added sugars. Store in a cool, dry, dark place.
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The product description says these pitted jujubes are dried fruit that’s ready to eat.
The description lists 0 g of fat and 50.0 g of sugars per 100 g. It says the product should be eaten immediately after opening.
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The pitted red jujubes are described as ready to eat or suitable for use in recipes.
The product description lists red dates as the only ingredient, 0.5 g of fat and 60 g of sugar per 100 g. Store in a cool, dry place.
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The product description names soursop as the main ingredient and says it can be eaten as a snack.
It lists 2.21 g of fat per 100 g. The ingredients description lists added white sugar, glucose and sodium metabisulphite.
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The description says they can be eaten straight away and used in lunchboxes.
It lists 0 g of fat and 62.0 g of sugars per 100 g. The ingredients description lists sugar, maltose syrup and sulphites.
According to the European Commission, the ‘low fat’ claim for solid foods requires no more than 3 g of fat per 100 g. This criterion alone says nothing about sugar or total energy.
No. A low absolute fat figure alone does not prove that a product has less fat than a comparable one. Use the figures per 100 g to compare products and check which claim actually appears on the exact pack.
No. Treat it as the manufacturer’s reference amount, not automatically as a recommendation for every pupil. The Netherlands Nutrition Centre advises eating no more than a handful of dried fruit; that general advice is not converted here into a fixed weight in grams.
Follow the instructions for the exact variant. Albert Heijn says that AH Soaked Dried Apricots should be refrigerated at a maximum of 7 °C after opening; don’t automatically apply this instruction to other products.
Check the ingredients and allergen information on the exact product’s packaging. The Jumbo apricots reviewed list sulphites and may contain nuts, peanuts and sesame. The Netherlands Food and Consumer Product Safety Authority states that allergen information must appear on the label of prepacked products.
