Who is this guide for?

Thoughtful lunchbox packers

You’re looking for a small addition to a complete school lunch and want to compare the energy content of a weighed portion. Product information from Jumbo, PLUS and Albert Heijn gives nutritional values per 100 g.

Ingredient and allergen checkers

You want to know whether sugar has been added, or need to take a known allergy or sensitivity into account. Check the ingredients and allergen information separately. The Netherlands Food and Consumer Product Safety Authority explains that allergen information for prepacked products appears on the label.

Practical school-week planners

You want to divide a quantity into portions at home for school days and pay attention to the packaging and storage instructions. Lidl says that the dried mango described is sold in store; check the product information and packaging for other products.

What should you look for when buying?

Start by comparing the energy per 100 g, then calculate the figure for your own portion. Next, check the ingredients, allergen information, pack size and storage instructions.

What to consider What to look for Who is this most important for?
Energy per portion Compare kcal per 100 g and calculate the amount: kcal per portion = kcal per 100 g × portion weight in grams ÷ 100. If I’m packing a small amount, I want to compare the energy based on the weight I’ve measured out. Around 42% of consumers put energy per portion first.
Ingredients and allergens Check the ingredients, total sugars and allergen information separately, and look out for warnings about possible traces. If I have a known allergy or prefer to avoid added sugar, I want to read the packaging carefully. Around 33% of consumers make ingredients and allergens their top buying priority.
Portioning and storage Check the pack size and product-specific storage instructions, and find out where the product is available. On busy school mornings, I want to be able to portion it out at home and know how to store the rest. Around 25% of consumers put portioning and storage first.

Common mistakes

  • Assuming no added sugar means low energy

    A product can contain naturally occurring sugars and still have a relatively high energy content per 100 g. ‘No added sugars’ doesn’t, on its own, tell you how much energy the product provides.

    Read the nutrition table alongside the ingredients list. Don’t use the sugar information as a substitute for comparing energy.

  • Treating a stated portion as personal advice

    A portion shown on a product page is one way of presenting nutritional information, not a set amount for every school pupil. Albert Heijn and Jumbo product information uses different portion sizes.

    Compare products using the same weight, and treat dried fruit as an addition to lunch, not a complete meal.

  • Using a sugar claim to check for allergens

    Information about added sugar doesn’t tell you whether a product contains an allergen or carries a warning about one.

    If you have a known allergy or sensitivity, check the current allergen information and warnings on the packaging.

Brands to consider

The information below relates to the specific product variants mentioned. A product feature shouldn’t be taken as a claim about a brand’s entire range.

Albert Heijn

Product information for AH Rozijnen 250 g lists ingredients and nutritional values.

  • The product page lists 344 kcal per 100 g.
  • ‘Low fat’ isn’t the same as ‘low energy’; the claim alone says nothing about whether the product meets the low-energy criteria.

Jumbo

Jumbo Gedroogde Abrikozen Zonder Pit 250 g is a specific apricot product variant with nutritional values and allergen information.

  • The product information lists 237 kcal per 100 g and describes the ingredients and allergens.
  • The packaging lists sulphites and warns that the product may contain nuts, peanuts and sesame.

Lidl

Lidl describes Alesto dried mango as a flavour alternative to products such as raisins or apricots.

  • According to Lidl, the mango strips contain no added sugars; the product description also mentions naturally occurring sugars.
  • The product page lists a 125 g pack, sold in store. The sugar information doesn’t prove that it has a lower energy content.

ALDI

ALDI describes the Trader Joe’s Zongedroogde abrikozen 250 g pack as containing soft dried apricots.

  • The description of the texture may help if you’re looking for soft apricots.
  • A soft texture says nothing about the energy content; check the nutrition table on the packaging to compare this.

PLUS

PLUS Gedroogde abrikozen Per Stazak 375 g is a larger pack that you can portion out yourself.

  • The product information lists 254 kcal per 100 g and 0 g added sugars.
  • The packaging lists sulphites. No added sugars doesn’t automatically mean low total sugars or low energy.

Dirk

Dirk’s product page describes 1 de Beste Abrikozen as soft apricots in a 375 g pack.

  • You can divide the pack into portions of your choice at home.
  • The description ‘healthy snack’ is a retailer’s claim, not an independent assessment of its nutritional value.

Joybuy products

Related products will be available soon.

Frequently asked questions

Is dried fruit low in calories if you only pack a small portion?

No. Under the European Commission’s rules, a ‘low energy’ claim for solid foods requires a maximum of 40 kcal per 100 g. A smaller portion contains less energy than a larger one, but it doesn’t change the product’s composition.

Is 20 g a compulsory portion for a school lunch?

No. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit per day; this is dietary advice, not a compulsory school portion. The amount you pack in a lunchbox isn’t personalised nutrition advice.

Where can I check for allergens in packaged dried fruit?

Check the current packaging. According to the Netherlands Food and Consumer Product Safety Authority, allergen information for prepacked products must appear on the label. If you have a known allergy or sensitivity, also read any warnings about possible traces.

Do dried apricots or raisins need to be kept in the fridge?

Follow the storage instructions on the packaging. Product information for Jumbo Gedroogde Abrikozen Zonder Pit, PLUS Gedroogde abrikozen and AH Rozijnen says to store them in a cool, dark and dry place. Don’t assume the same applies to other variants.

What if my teenager wants to restrict their lunch because of their weight?

Don’t restrict their lunch as a solution without professional advice. The Purmerend Youth and Family Centre recommends three meals a day and refers people with weight concerns to youth health services. If needed, the youth doctor can refer them to a dietitian.