If you’d rather not weigh anything when you’re out and about, individual snack boxes are handy. If you want to decide how much to take with you, a larger pack that you portion at home may suit you better. Compare the ingredients and nutritional values for the amount you actually eat: a small box makes the portion easy to recognise, but it doesn’t guarantee weight loss.
You want to know how much dried fruit you’re eating and how much energy that amount provides. The Netherlands Nutrition Centre and the World Cancer Research Fund offer guidance on quantities; also check the nutritional values of the product.
You want to take something with you without weighing it first. Jumbo describes its mini raisins as coming in 14 boxes; Supermarktscanner lists 14 × 14 g. Check the information on the pack you buy.
You want to portion a larger pack at home. PLUS lists a 375 g bag, while ALDI lists a 500 g pack of raisins; these are pack weights, not recommended portions.
First, choose between ready-portioned boxes and portions you weigh out yourself. Then compare the quantity, ingredients and nutritional values of the product you’ll actually be taking with you.
| What to consider | What should you check? | Who is this more important for? |
|---|---|---|
| Portion size and energy | Check the weight of each box or portion you’ve weighed out, and compare the energy for that amount. If you like, calculate the kcal per portion using: kcal per 100 g × portion weight in g ÷ 100. | If I want to keep track of how much I eat, I need to know how much my portion weighs and how much energy it provides. Around 36% of consumers prioritise portion size and energy. |
| Ingredients and added sugar | Read the ingredients list alongside the nutrition table; unsweetened doesn’t mean the product contains no sugar. | If I care more about what’s in the product than how convenient the packaging is, I check which ingredients have been added. Around 29% of consumers prioritise ingredients and added sugar. |
| Convenience on the go | Check whether the pack contains individual portions, how much is in each one and whether the outer packaging is resealable. | If I want to take something with me without any preparation, I’d rather choose a pack that I don’t have to weigh out first. Around 21% of consumers prioritise convenience on the go. |
| Cost and portioning it yourself | Compare the current price per kilogram and work out the cost for the same snack quantity. Remember to factor in any delivery charges. | If I want to make portions at home, I compare the cost for the same quantity before choosing a larger pack. Around 14% of consumers prioritise cost and preparing portions themselves. |
A product or portion pack doesn’t prove that it helps with weight loss. According to the Netherlands Nutrition Centre, your overall energy balance is what matters when losing weight.
Consider how much you actually eat, and don’t treat dried fruit as a weight-loss aid.
A box containing several smaller boxes or a bulk bag shows the total contents, not necessarily the amount for one snack.
Check the weight of an individual box, or weigh out the amount you want to take with you.
Dried fruit contains sugar even if no sugar has been added, so the Netherlands Nutrition Centre also recommends keeping an eye on the quantity.
Read both the ingredients list and the nutrition table, and consider the information in relation to your own portion.
A product page may list several varieties, such as raisins, cranberries or a mix with cashew nuts. The ingredients can differ from one variety to another.
Check the ingredients and allergen information on the pack of the variety you choose.
Albert Heijn lists dried fruit in its range, including pineapple described as dried and unsweetened.
Jumbo describes its Sweet Raisins as coming in a box of 14; Supermarktscanner lists 14 × 14 g for this product name.
Lidl Netherlands lists Belbake Raisins as a product range.
ALDI lists Trader Joe’s Raisins in a 500 g pack. A separate product page lists a 200 g pack with several possible varieties.
PLUS lists Sultana raisins in a 375 g stand-up pouch.
Dirk lists 1 de Beste White Raisins in a 375 g pack.
The World Cancer Research Fund advises eating no more than 20 g of dried fruit a day; the Netherlands Nutrition Centre recommends no more than a handful. These are general dietary guidelines, not legal portion limits or personal advice.
No, you don’t need to add a snack specifically. According to the Netherlands Nutrition Centre, losing weight involves taking in less energy than you use; a product or portion pack can’t guarantee this.
Read the ingredients list and allergen information on the pack of the exact variety you’re buying. According to the Netherlands Food and Consumer Product Safety Authority, allergen information for prepacked products must appear on the label. If you have an allergy or sulphite intolerance, check the label of the product you choose.
Follow the storage instructions on the pack of the exact product. The Netherlands Nutrition Centre’s Storage Guide recommends keeping opened dried tutti frutti in a kitchen cupboard for 6–9 months; don’t automatically apply this timeframe to raisins, other fruits or mixes.
Not based on pack weight alone. Compare the current price per kilogram and work out the cost for the same snack quantity; PLUS and ALDI show unit prices on the product pages mentioned.
