Dried fruit works best as a small fruit portion in a school lunch. When considering its protein contribution, look at the portion you actually pack. The apricot products reviewed list 3.2 to 4 grams of protein per 100 grams, so you can pair the fruit with a separate source of protein if you wish. Don’t automatically think of dried fruit as an essential recovery food.
You’re looking for dried fruit for your child’s lunchbox, but want to know how much protein a realistic lunch portion provides. Compare the amount per portion and put together the rest of the lunch with suitable protein-containing foods. Voedingscentrum gives 0.4 grams of protein per 9-gram piece as a general reference for dried apricots.
You want to pack a small amount of dried fruit and are paying attention to the ingredients and added sugars, not just whether protein is listed. Voedingscentrum recommends no more than a handful of dried fruit.
If your child has a known allergy or sensitivity, or there are specific storage instructions, it’s important to check the label for the exact product. The Albert Heijn, Jumbo and PLUS apricot products reviewed list sulphites; Jumbo also states that the product may contain nuts, peanuts and sesame.
A good fit if you’re looking for a small fruit portion and will get protein from the rest of the lunch.
Bear in mind the small amount of protein in a school-lunch portion and the sugar content of dried fruit.
A good fit if you want to include both fruit and a separate source of protein in the lunch.
Bear in mind that perishable additions, such as dairy products, need to be kept cool.
A good fit if nuts are suitable for your child’s allergies and comply with the school’s rules.
Bear in mind that you need to check the full label; containing nuts doesn’t prove that a mix can be described as ‘high in protein’.
When choosing dried fruit for a school lunch, consider the portion, ingredients and practical requirements. The nutritional value per 100 grams isn’t the same as the amount provided by what you pack in the lunchbox.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Protein in the portion | Compare protein per 100 grams with the amount you pack, and assess nutrition claims separately. | If you want to know what the fruit actually adds to the lunch, look at the portion rather than just the figures per 100 grams. Around 36% of consumers prioritise protein content. |
| Fruit and portion size | Read the ingredients and total sugars; don’t assume that ‘no added sugar’ means low in total sugars. | If you’re mainly looking for a small fruit portion, both the ingredients and the amount you pack matter. Around 29% of consumers prioritise this choice of fruit and portion size. |
| Allergens and storage | Check the allergen information for the exact product and follow the storage instructions and school rules. | If there’s a known allergy, sensitivity or relevant storage restriction, you’ll want to check the packaging carefully. Around 21% of consumers prioritise these labelling and storage considerations. |
| Packaging and portioning | Choose a pack size that suits how you’ll use the product; the serving size on the label isn’t automatically a recommendation for a child. | If you pack the product regularly, ease of storage and portioning can be a deciding factor. Around 14% of consumers prioritise everyday use and packaging. |
A small portion may provide only a limited amount of protein. Jumbo lists 0.6 grams of protein per 20 grams for the apricots reviewed. Voedingscentrum’s dietary guidance focuses on varied school lunches, not a compulsory high-protein fruit product.
Decide what role the fruit will play in the lunch and consider the protein content of the whole meal.
The PLUS apricots reviewed list 0 grams of added sugars and 53.4 grams of sugars per 100 grams.
Check the ingredients and total sugars separately, and pack a small amount.
Storage instructions can vary from one product to another. Albert Heijn says to refrigerate the soaked apricots reviewed after opening; this instruction doesn’t automatically apply to all dried fruit.
Follow the instructions on the packaging for the exact product and consider the conditions in which the lunch will be stored.
A mix contains different ingredients from plain dried fruit, so you’ll need to check its ingredients and allergens separately.
Check the full label and choose a mix only if it’s suitable for your child and complies with the school’s rules.
For those considering soaked apricots or a separate fruit and nut mix.
For those comparing apricots and portion information.
For those looking for dried fruit in the Alesto range.
For those considering a fruit other than apricots.
For those assessing dried apricots by their ingredients and nutritional values.
For those looking for apricots in the own-brand range.
These Joybuy products are dried fruit options for adding fruit to a school lunch. Compare the nutritional information and ingredients for the specific product; the protein values listed don’t automatically make a product ‘high in protein’.
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The dried mango described can be eaten as a fruit portion.
The nutritional table lists 2 grams of protein per 100 grams.
The ingredients information lists sulphites; check the storage instructions in the product information.
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The product description says they can be eaten straight from the pack and used in lunchboxes.
The nutritional table lists 2.2 grams of protein per 100 grams.
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The dried guava described can be eaten as a fruit portion.
The nutritional table lists 1.27 grams of protein per 100 grams.
The ingredients list includes sugar and a preservative.
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The product description says they can be eaten straight from the pack and used in lunchboxes.
The nutritional table lists 1.1 grams of protein per 100 grams.
The ingredients list includes sugar, maltose syrup and sulphites.
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The product description says they can be enjoyed as a snack and packed in lunchboxes.
The nutritional table lists 0.9 grams of protein per 100 grams.
The ingredients list includes sugar, maltose syrup and sulphites.
No. Jumbo uses 20 grams and Albert Heijn 50 grams as the serving size on the labels for the apricots reviewed; these aren’t specific recommendations for a school-age child. Voedingscentrum recommends no more than a handful of dried fruit and advises serving a varied school lunch.
No. Under European Union rules, a nutrition claim can only be used if a product meets the official definition and the relevant conditions. Listing the number of grams of protein alone doesn’t show that a product meets the requirements for that claim.
Check the allergen information on the packaging for the exact product. The Albert Heijn, Jumbo and PLUS apricot products reviewed list sulphites; Jumbo also states that the product may contain nuts, peanuts and sesame. The Netherlands Food and Consumer Product Safety Authority explains that relevant allergens must be clearly stated on the label.
Follow the instructions for the product you’ve chosen. AH Soaked Dried Apricots should be refrigerated after opening at no more than 7°C. For the product reviewed, Jumbo gives different storage instructions: keep in a cool, dry, dark place. So don’t automatically apply the instructions for one product to all dried fruit.
That depends on whether you can store the lunch properly. Voedingscentrum’s school-lunch guidance recommends using a small cool bag with an ice pack when temperatures are high, and highlights perishable foods such as dairy products.
