Parents keeping an eye on fat and portion sizes
You’re looking for a small holiday snack and don’t want to confuse a low fat content with low sugar or energy. The Netherlands Nutrition Centre recommends small portions of dried fruit for children.
Who is this relevant to?
Families taking snacks out with them
You want to prepare small portions in advance for a day out, taking packaging, ingredients and storage instructions into account when choosing.
Families offering different types of fruit at home
You might want to consider apricots as well as raisins, for example, and take account of product-specific refrigeration instructions and any sulphites listed.
What should you look for when choosing?
| What to consider | What should you look for? | Who is this relevant to? |
|---|---|---|
| Fat content and product claims | Compare the fat content per 100 g and read the ingredients. The European Commission sets a maximum of 3 g of fat per 100 g of solid food for a ‘low fat’ claim; a low absolute value alone does not prove that the product has less fat than a comparable one. | If fat is my main concern, I compare the nutritional information per 100 g and look beyond the type of fruit. This applies to around 31% of consumers who put fat content first when choosing. |
| Sugars and portion size | Check total sugars and energy as well as added sugars. The Netherlands Nutrition Centre recommends small portions of dried fruit for children. | I want to prepare a small snack without overlooking total sugars. Around 31% of consumers put portion size and sugar first when choosing. |
| Taking it with you and storage | Check the storage instructions for after opening, the ingredients and any warnings on the packaging. Albert Heijn rehydrated apricots must be kept refrigerated at a maximum of 7°C after opening. | If I’m taking fruit with me or need to bear an ingredient restriction in mind at home, I check the instructions for that particular pack. This applies to around 25% of consumers who prioritise practicality or ingredients. |
| Pack size | Choose an amount that suits how often you use the product and can portion out yourself. Don’t compare dry raisins directly with rehydrated apricots, which contain water. | I want to buy an amount we’ll use and can store properly, without taking more than we need. Around 13% of consumers put stock and cost first. |
Common pitfalls
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Confusing low fat with low sugar or energy
The PLUS Sultana raisins reviewed here contain 0.8 g of fat, but also 68.2 g of total sugars and 342 kcal per 100 g, according to PLUS product information.
Check fat, energy and total sugars together, and prepare a small portion.
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Assuming all fruit crisps are low-fat dried fruit
The specific AH Banana Chips product contains coconut oil and sugar and lists 30 g of fat per 100 g, according to Albert Heijn.
Check how the exact variety is made and its nutritional information; the name of the fruit alone doesn’t tell you enough about its fat content.
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Assuming the pack’s portion size is a recommendation for children
Manufacturers may list different portion sizes. The Netherlands Nutrition Centre recommends small portions of dried fruit for children.
Use the portion size on the pack to understand the nutritional information, not as an automatic guide to how much to give your child.
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Storing dried and rehydrated fruit in the same way
Albert Heijn rehydrated apricots must be kept refrigerated after opening; the Jumbo and PLUS raisins reviewed here have different storage instructions.
Choose a type of product that suits how you’ll use it at home or when you’re out, and follow the instructions on the packaging.
If you can’t store an opened pack as directed on the label, some of it may go to waste.
Brands worth comparing
Albert Heijn
Among the own-brand varieties reviewed, rehydrated apricots and sweetened banana chips are different options, according to Albert Heijn product information.
- The rehydrated apricots reviewed contain 0.6 g of fat per 100 g.
- The apricots contain sulphites and must be kept refrigerated after opening. The banana chips reviewed list 30 g of fat per 100 g. These details apply to those varieties, not the whole range.
Jumbo
The 500 g pack of Sun-dried Sultana Raisins reviewed here is an option if you want to measure out portions yourself at home or on the go.
- Jumbo lists 0.5 g of fat per 100 g for this variety.
- The same product information lists 75.5 g of sugars per 100 g. You’ll need to portion out the larger pack yourself.
Lidl
Lidl lists dried mango strips among the products sold under its Alesto brand.
- The range information gives you a way to explore dried fruit such as mango strips.
- Check the fat content and ingredients on the specific pack; the brand description alone doesn’t tell you enough.
Aldi
ALDI lists soft dried apricots in a 250 g pack.
- The product description gives you a specific apricot variety to look at.
- A description such as ‘soft’ doesn’t in itself confirm a low fat content; check the nutritional information on the pack you choose.
PLUS
The 375 g pack of PLUS Sultana raisins reviewed here is an option if you want to measure out small portions yourself.
- PLUS lists 0.8 g of fat and 0 g of added sugars per 100 g.
- The same product information lists 68.2 g of total sugars per 100 g. Added sugars and total sugars are different figures.
Dirk
Dirk’s range page features sultanas, golden raisins, apricots and pitted prunes, among other products.
- There are different types of dried fruit to compare, variety by variety.
- A fruit name or range listing doesn’t confirm a low fat content. Also check whether the product has been prepared with other ingredients, such as raisins coated in chocolate.
Dried fruit on Joybuy
These Joybuy products are options if you’re looking for dried fruit as a snack; compare the product type, ingredients and nutritional information for the specific variety.
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Zohra Medjool dates (M) 908 g
An option if you’re looking for dried dates as a snack.
The product description lists 2.21 g of fat and 72.6 g of sugars per 100 g.
The ingredients description lists sodium metabisulphite (INS 223); bear this in mind if you have a known sensitivity to sulphites.
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OHLA dried guava 180 g
An option if you’re looking for dried guava as a snack or ingredient.
The product description states that it contains 95% guava; the ingredients description also lists sugar and a preservative.
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OHLA dried dragon fruit 180 g
An option if you’re specifically looking for dried dragon fruit.
The product description says to store it in a cool, dry place.
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OHLA dried soursop 180 g
An option if you’re specifically looking for dried soursop.
Frequently asked questions
Does ‘low fat’ mean the same as ‘reduced fat’?
No. The European Commission sets a maximum of 3 g of fat per 100 g of solid food for a ‘low fat’ claim. That absolute fat content doesn’t prove that a product contains less fat than a comparable reference product, so don’t treat ‘reduced fat’ as a confirmed product claim unless there’s evidence to support the comparison.
Are raisins a suitable holiday snack for children?
The Netherlands Nutrition Centre lists raisins and currants as possible snacks and recommends keeping portions small because of their sugar content. The same source says fresh fruit remains the preferred choice. A portion size on the pack isn’t automatically a recommendation for children.
Does ‘no added sugar’ mean a product is low in sugar?
No. PLUS Sultana raisins list 0 g of added sugars, but also 68.2 g of total sugars per 100 g. Check both figures and bear in mind how much you serve.
Can you take rehydrated apricots out with you after opening without keeping them chilled?
AH Rehydrated Dried Apricots must be kept refrigerated at a maximum of 7°C after opening and have a limited shelf life. Follow the product instructions, and don’t treat an opened pack as a snack that can be carried around unrefrigerated all day without any further precautions.
What should you look for if you have a known sensitivity to sulphites?
Check the ingredients and allergen information on the specific pack. AH Rehydrated Dried Apricots list sulphites. Stichting Voedselallergie describes reactions to sulphites as intolerance reactions; this information isn’t a reason for everyone to avoid fruit containing sulphites.