First, check how much protein your own serving of dried fruit provides. The amount per 100 g is not the same as the contribution from a small snack portion. If you want more protein in your snack, pair the fruit with a separate protein source that suits you, and check the nutritional information and ingredients of the exact products.
You want to eat dried fruit around your workout and work out which part of your snack provides the protein. The Netherlands Nutrition Centre lists everyday foods as options for increasing your protein intake, so check the nutritional value of the whole serving.
You want to choose a pack size that matches how much you actually use. Jumbo lists sultana raisins in several pack sizes, making it possible to compare options within the range.
You pay attention to things such as added sugar and allergens, especially when combining fruit with nuts or other ingredients. Check the information on the packaging of each item.
Start with the nutritional value of the portion you actually eat, then check whether the pack size and ingredients suit the way you plan to use it. The European Commission lists nutritional values per 100 g or 100 ml; to calculate the value for a serving, you also need to know its weight.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein per serving | The protein value per 100 g, the weight of your serving and the contribution from any other ingredients. | If I have something to eat around my workout, I want to know how much protein my serving actually provides; around 34% of consumers put this protein contribution first. |
| Pack size | The net weight and how many servings you can actually get from it. | When I plan my shopping, I want the pack size to match how much I use; around 33% of consumers start with the quantity they plan to buy. |
| Portioning and storage | How much you use each time and the storage instructions for the specific product. | If I add fruit to a snack or breakfast, I want to choose a pack that suits the way I use it; around 20% of consumers prioritise practical portioning. |
| Ingredients and allergens | The ingredients list, added sugar and allergen information for each item. | If I need to keep track of ingredients or allergens, I want to be able to check each product separately; around 13% of consumers put this check first. |
A value per 100 g does not tell you how much protein you get from the smaller portion you actually eat.
Calculate it using the weight of your serving and the nutritional information for the exact pack. Also consider which other parts of your snack provide protein.
Dried fruit and mixed snacks may contain added sugar or allergens. The product name alone does not give you those details.
Read the ingredients and allergen information on each product. The Netherlands Nutrition Centre does not include dried fruit with added sugar in its Wheel of Five; the Netherlands Food and Consumer Product Safety Authority (NVWA) states that allergen information for prepacked products must appear on the label.
Albert Heijn's dried fruit range also includes fruit and nut mixes, such as blueberries with cashew nuts.
Jumbo's sultana raisin range is available in several pack sizes.
Lidl presents Alesto as a range of nuts and dried fruit. Its Dutch listing for dried tropical fruit includes several 200 g variants.
ALDI's Dutch product page lists Trader Joe's sun-dried apricots in a 250 g pack.
PLUS lists dried apricots in a 375 g stand-up pouch.
Dirk's Dutch product page lists dried apricots in a 375 g pack.
These product choices combine dried fruit with nuts. Compare the nutritional information provided with your serving; a figure per 100 g alone does not tell you how much protein your snack provides.
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Suitable if you want to combine grey dates with walnuts; the product information lists both ingredients.
The stated nutritional value is 3,4 g of protein per 100 g. Contains walnuts; bear this in mind if you have a nut allergy.
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Suitable if you want to combine dried cranberries with cashew nuts; the product information says this mix is suitable as a snack or for adding to dishes.
The stated nutritional value is 10,9 g of protein per 100 g. The cranberries are sweetened and make up 50% of the mix. Contains cashew nuts and may contain traces of peanuts and other nuts.
Multiply the protein value per 100 g by the weight of your serving in grams, then divide by 100. Dutch Expat Shop lists 3,1 g of protein per 100 g for Jumbo sultana raisins; a 20 g serving would therefore provide 0,62 g. When buying, use the nutritional information on the exact pack, as this listing does not verify a current Jumbo variant.
According to the Netherlands Nutrition Centre, you can get any additional protein you need from everyday foods included in the Wheel of Five, such as quark, yoghurt, milk, tofu, nuts or beans. If you want personalised advice on sports nutrition, the Netherlands Nutrition Centre recommends speaking to a specialist dietitian.
According to the NVWA, allergen information for prepacked products is shown on the label. If you are making your own snack, check the label of each individual ingredient too.
No, follow the storage instructions for the specific product. The Netherlands Nutrition Centre's Storage Guide gives a storage time of 6–9 months in a kitchen cupboard for opened dried mixed fruit; this does not automatically apply to other dried fruit, mixes or composite snacks.
