Studying and exercising
You’re looking for something to eat while studying and want to keep your protein intake around your workouts in mind too. Compare the protein per portion, and consider the fruit and additional protein source separately.
Who is this guide for?
A snack to take to your study spot
You want something that needs little preparation and a portion you can measure out in advance. Check the packaging and storage instructions, as these can vary by product.
Choosing with allergens in mind
You want to choose a fruit product or combination that suits an allergy or sensitivity. Check the packaging for information about sulphites and other ingredients.
What should you look for when buying?
| What to consider | What should you look for? | Who is this particularly relevant for? |
|---|---|---|
| Protein per portion | Base your calculations on the amount you actually eat. For four specific products from Albert Heijn, Jumbo and PLUS, 20 g provides 0.60–0.80 g of protein according to the label values. | If I want my snack to contribute to my protein intake too, I look at the whole combination, not just the fruit. Around 34% of consumers put protein at the top of their purchasing priorities. |
| Sugars and portion size | Compare total sugars with added sugars, and decide on your portion separately from the size of the bag. The Voedingscentrum recommends no more than a handful of dried fruit with no added sugar. | If I want to know how much I’m eating during a break, I prefer to weigh my portion rather than use the pack as a guide. Around 20% of consumers give portion size and sugar their highest priority. |
| Taking it with you and storage | Read the instructions for the exact variant. AH Rozijnen should be stored in a cool, dark and dry place; AH Gewelde gedroogde abrikozen must be refrigerated after opening at a maximum of 7°C. | For my study spot, I look for a snack that suits the preparation and storage options I have. Around 20% of consumers put portability and storage at the top of their list. |
| Allergens in fruit and combinations | Check the ingredients and allergen information for both the fruit and anything you eat with it. Jumbo and PLUS list sulphites for the apricot products mentioned; the NVWA states that allergen information must appear on the label of prepacked products. | If I need to take an allergy or sensitivity into account, I check each variant and combination separately. Around 13% of consumers put allergens at the top of their purchasing priorities. |
| Pack size | Check the net weight and consider whether it suits how much you use and how you store the pack. A larger pack does not, in itself, tell you whether it suits your needs. | For regular study breaks, I want to choose a pack that suits how I use it, rather than looking at the quantity alone. Around 13% of consumers give the packaging and how they plan to use it the greatest consideration. |
Common purchasing mistakes
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Eating a larger portion of fruit to get more protein
The four dried fruit products mentioned provide around 0.60–0.80 g of protein per 20 g. A larger portion of fruit also changes how much fruit and sugar you eat.
Consider your fruit portion separately and, if you feel you need it, choose a suitable additional source of protein.
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Reading ‘no added sugar’ as ‘sugar-free’
The label for AH Rozijnen lists 0 g of added sugar and 59 g of total sugars per 100 g. These terms do not mean the same thing.
Check both the ingredients list and the nutritional information for sugars, and decide in advance how much you want to eat.
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Using the same storage advice for all dried fruit
AH Gewelde gedroogde abrikozen must be refrigerated after opening at a maximum of 7°C. This is different from the storage advice for regular AH Rozijnen.
Follow the instructions on the packaging of the variant you buy.
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Treating similar fruit mixes as the same product
A product range can include different variants with different ingredients. This can also affect the nutritional information and allergens.
Check the exact product variant and ingredients list, not just the name of a product range.
Brands as product references
Albert Heijn
AH Rozijnen and AH Gewelde gedroogde abrikozen are specific examples of fruit for a study break.
- The product information includes nutritional values and storage advice for these variants.
- The soaked apricots must be refrigerated after opening at a maximum of 7°C; this is not general advice for all dried fruit.
Jumbo
Jumbo Gedroogde Abrikozen Zonder Pit 250 g is an example with nutritional values per 100 g and per 20 g.
- The product information lets you calculate the values for a snack portion.
- The label lists sulphites and the possible presence of other allergens. A small portion provides only a limited amount of protein.
Lidl
Lidl describes Alesto as a product range that includes almonds and apricots.
- The range is worth considering if you want to compare dried fruit with nuts.
- The range description is not a nutritional comparison and does not show that every variant is high in protein.
ALDI
ALDI lists raisins and a product range containing cranberries and raisins under the name Trader Joe’s used on the product page.
- The described mix range comes in a resealable 200 g pack.
- The product range includes different variants; the page title does not mean they are all the same product.
PLUS
PLUS Gedroogde abrikozen Per Stazak 375 g is an example of a larger pack.
- The product information includes nutritional values, allergen information and storage advice.
- Pack size alone says nothing about the taste, suitability or nutritional value of your portion.
Dirk
Dirk lists pitted apricots in a 200 g pack in its dried fruit and nuts range.
- This is a specific example of dried fruit from one of the retailers covered here.
- The product information does not support any claims about a protein benefit.
Products on Joybuy
These product picks are suited to dried fruit as a study-break snack, on its own or combined with nuts.
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g'woon Cashew Nut Cranberry Mix, 200 g
A good choice if you want to combine dried cranberries with nuts.
The mix contains 50% cashew nuts and 50% sweetened cranberries; the label lists 10.9 g of protein per 100 g. Contains cashew nuts and may contain traces of peanuts and other nuts.
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Full of Fruit Flavor Nuts and Dried Fruit Sharing Pack, 5-pack, 1.073 kg
A good choice if you’re looking for a bundle with several fruit and nut snacks.
The bundle includes banana chips, dates and Californian plums, as well as nuts. The product information lists sugar in some of the ingredients, including the banana chips, cranberries and plums. Refrigerate after opening and consume within one day; contains various tree nuts. The plums contain aspartame, a source of phenylalanine. Check the allergen information for each product in the bundle.
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Sihong Gray Dates with Walnuts, 208 g
A good choice if you want to pair dates with nuts for a snack.
The ingredients are dates and walnuts. The label lists 3.4 g of protein per 100 g and no added sugar. Store in a cool, dry place; contains walnuts.
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Three Squirrels Red Apricot Dried, 250 g
A good choice if you’re looking for a ready-to-eat fruit snack for a study break.
The label lists 1.1 g of protein per 100 g. The ingredients include sugar and maltose syrup as well as apricot; the product contains sulphites. Consume immediately after opening.
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Be&Cheery Dried Red Apricots, 300 g
A good choice if you want to take dried apricots with you as your fruit component.
The label lists 0.9 g of protein per 100 g. The ingredients include sugar and maltose syrup as well as apricot; the product contains sulphites.
Frequently asked questions
Do you need extra sports nutrition because you’re studying for exams?
Not automatically: base your choice on your overall diet and the amount of exercise you actually do. The Voedingscentrum says recreational athletes don’t need special protein shakes or bars; your needs may differ if you exercise more intensively.
Can you call any dried fruit product high in protein?
Don’t make that claim just because a product contains some protein. The NVWA states that voluntary food information must not be misleading; check the relevant conditions before making a nutrition claim.
Can you keep all opened dried fruit in your study bag?
No, follow the storage advice for the exact variant. AH Gewelde gedroogde abrikozen must be refrigerated after opening at a maximum of 7°C; AH Rozijnen should be stored in a cool, dark and dry place.
What should you look out for when it comes to allergens in dried fruit?
Check the allergen information for the prepacked product and any additions. The NVWA says that allergen information must appear on the label; depending on the product and combination, sulphites, nuts, milk or soya may be relevant, for example.
Is dried fruit with no added sugar sugar-free?
No, ‘no added sugar’ does not mean that there are no total sugars. Compare the ingredients with the nutritional information for sugars, and take into account the portion you eat.