Think of dried fruit for school and sport as a portion of fruit or an addition to a meal, not a replacement for its protein-rich part. According to product information from Albert Heijn, Jumbo and PLUS, a 20 g portion of the apricots reviewed provides around 0.64 to 0.8 g of protein. Also check the ingredients, allergens and storage instructions. These figures do not prove that the product aids recovery or is suitable as a high-protein snack.
You’re looking for something to take on a school day with training and want to know how much protein a portion actually provides. The Voedingscentrum distinguishes between recreational sport and intense exercise; dried fruit on its own doesn’t tell you what your overall diet provides around exercise.
You want to pack a handy portion of fruit and are mindful of ingredients, storage instructions and the school’s food policies. The Voedingscentrum suggests dried fruit as a possible addition to yoghurt in a school meal, and advises taking food safety and allergies into account.
Your choice may depend on ingredients such as sulphites, or warnings about the possible presence of nuts, peanuts or sesame, for example. Check the label of the exact variety and any additions separately; the NVWA explains where to find allergen information on prepacked products.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Contribution to protein intake | Compare the nutritional information for the exact variety with the portion you actually eat. The Voedingscentrum emphasises that your overall diet matters, not just one snack. | If I want to know what my school-day portion contributes around a training session, I check how much I’ll actually take with me. Around 29% of consumers say protein content is their top purchasing priority. |
| Convenience and storage | Follow the instructions on the packaging, including after opening. AH Soft Dried Apricots should be refrigerated after opening at a maximum of 7 °C. | If I put fruit in a school bag, I want to know whether I can take it with me and store it according to the instructions. Around 23% of consumers say convenience and storage are their top purchasing priority. |
| Sugars and portion size | Check both the ingredients and the nutrition table. AH Raisins list 59 g of sugars per 100 g and 0 g of added sugars; these are two different figures. | If I’m choosing a portion, I want to assess the sugar information without relying only on the ‘no added sugars’ claim. Around 18% of consumers say sugar and portion size are their top purchasing priority. |
| Allergens and ingredients | Check the allergen information on the label of the exact variety. The AH, Jumbo and PLUS apricots reviewed list sulphites; Jumbo also warns of the possible presence of nuts, peanuts and sesame. | If I need to avoid certain ingredients, I want to check the packaging and any additions separately. Around 18% of consumers say ingredients they need to avoid are their top purchasing priority. |
| Pack size | Check whether the pack size suits the number of portions you use and the storage instructions. Jumbo lists a 250 g pack; PLUS and Dirk list 375 g varieties. | If I’m buying fruit for several school days, I look for a pack size that suits how I use it and that I can store according to the instructions. Around 12% of consumers say pack size is their top purchasing priority. |
Jumbo lists 3.2 g of protein per 100 g. For a 20 g portion, that works out at 0.64 g; the product page rounds this to 0.6 g for that portion.
Calculate the amount you actually eat and consider the protein as part of your overall meal.
AH Raisins list 0 g of added sugars, but also 59 g of total sugars per 100 g. Albert Heijn’s product information makes clear that these are two separate figures.
Check both the ingredients and the ‘of which sugars’ figure, then decide what portion you want to take with you.
According to the product instructions, AH Soft Dried Apricots must be refrigerated after opening at a maximum of 7 °C and have a limited shelf life. This applies to this variety, not necessarily to every dried fruit product.
Read the storage instructions on the exact pack before preparing portions.
The Jumbo apricots reviewed contain sulphites and, according to the product information, may contain nuts, peanuts and sesame. If you combine them with other ingredients, check those separately too.
Read the allergen information for every product and addition, and follow the individual guidance on ingredients to avoid.
AH Raisins and AH Soft Dried Apricots are options to consider for individual portions of fruit or as toppings.
Jumbo Pitted Dried Apricots 250 g is a variety with nutritional information per 100 g and per 20 g.
Lidl presents Alesto as a range of nuts and dried fruit, including apricots, for snacks and toppings.
ALDI lists TRADER JOE'S Sun-Dried Apricots in a 250 g pack.
PLUS Dried Apricots 375 g is an own-brand variety in a stand-up pouch.
Dirk lists 1 de Beste Apricots 375 g as an option for a snack or as an addition to breakfast and baking recipes.
According to the Voedingscentrum, recreational sportspeople don’t need special protein products. Protein needs may be higher for strength training or endurance sports, so consider your overall diet rather than just one portion of dried fruit.
No. Follow the instructions for the exact variety. AH Soft Dried Apricots must be refrigerated after opening at a maximum of 7 °C and have a limited shelf life. That instruction does not automatically apply to other dried fruit products.
Don’t automatically treat it as personalised nutritional advice. Jumbo shows nutritional values per 20 g, but the reference intake provided is for an average adult. So don’t use the product information as individual advice for a child.
For prepacked products, check the label of the exact variety. The NVWA explains that allergen information must be provided there. For dried apricots and combinations, check information about sulphites, nuts, peanuts, sesame or any other ingredients that are relevant to you.
A nutrition claim must meet the applicable European requirements. The European Commission explains that nutrition claims are only permitted when they are included in the relevant EU rules. The NVWA also warns against misleading information. A protein figure alone does not prove that a product aids recovery.
