A small study snack
You fancy something sweet while studying and want to know how many calories are in your weighed portion. Compare equal weights and measure out the amount you want in advance.
Who is this guide for?
A snack buyer who checks the ingredients
You pay attention to the ingredients and don’t want to confuse ‘no added sugars’ with sugar-free. If you have an allergy or intolerance, the allergen information on your pack matters too; the NVWA explains what information must appear on pre-packed products.
Stocking up for several study days
You’re looking for a pack that suits how much you use and how you can store it. A larger bag means portioning it yourself and storing it in a suitably sealed container; follow the storage advice on the pack.
What should you look for when buying?
First weigh your snack portion, then compare the nutritional information per 100 g and the ingredients list on the exact pack.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Calories per snack portion | Check the kcal per 100 g, weigh your portion and calculate the value for that amount. | If I want to weigh my portion carefully while studying, I need to be able to work out the calories in that amount. Around 42% of consumers prioritise calories per portion. |
| Ingredients and sugar claims | Check the ingredients, the ‘of which sugars’ figure and the kcal per 100 g separately; check the allergen information if it’s relevant to you. | I want to know what ingredients and sugars are in my snack, especially if I’m avoiding certain ingredients. Around 25% of consumers prioritise ingredients. |
| Portioning and storage | Check the net weight and the storage advice for after opening. | During a study session, I want to be able to get my snack ready quickly and store the rest appropriately. Around 17% of consumers consider convenience the most important factor. |
| Pack size | Compare the net weight with how much you expect to use and check how the pack should be stored after opening. | For several study days, I want to choose an amount that suits how much I use, without having more stock than I can get through. Around 16% of consumers prioritise a suitable pack size. |
Common mistakes when choosing
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Confusing a small portion with a low-calorie product
A small portion may contain few calories without the product itself qualifying for the EU ‘low energy’ claim. The European Commission sets a limit of no more than 40 kcal per 100 g for solid foods.
Compare the nutritional information per 100 g, then calculate the calories in the amount you actually eat.
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Taking ‘no added sugars’ to mean sugar-free
‘No added sugars’ refers to what has been added during production; naturally occurring sugars may still be present. The Voedingscentrum treats this as a different claim from ‘sugar-free’.
Check the ingredients list and nutritional information, including total sugars, separately.
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Assuming a bag or handful is a standard portion
Packs and handfuls don’t all weigh the same. The Voedingscentrum advises storing dried mixed fruit in a cool, dry, dark place in a tightly sealed container; this advice doesn’t necessarily apply to every variety.
Weigh the amount you want to eat in advance, put the rest away and follow the advice on the pack.
A larger bag may leave you with more stock than you’ll use during your study sessions.
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Using general fruit values as if they were own-brand values
General nutrition tables describe a type of fruit; they aren’t measurements of a specific supermarket pack.
Use general values as a starting point only, and check the current nutritional information on the pack you choose.
Brands to consider
Albert Heijn
Albert Heijn’s product page describes soaked dried apricots.
- The product name makes it clear that these are the soaked variety.
- Albert Heijn advises checking the pack, as ingredients and nutritional values can change.
Jumbo
Jumbo offers sultanas, golden raisins and dark raisins in a range of pack sizes.
- Pack weights can help you compare how much to buy for your stock.
- Descriptions such as ‘responsible snack’ don’t prove that a variety is low in calories.
Lidl
Lidl’s Alesto range includes dried fruit, such as apricots.
- The range is a useful place to start looking for dried fruit to enjoy as a snack or topping.
- General flavour or nutritional claims made by Lidl don’t necessarily apply to every variety.
Aldi
ALDI Nederland describes TRADER JOE’S Sun-Dried Apricots in a 250 g pack.
- The product description highlights soft dried apricots.
- ‘Sun-dried’ and ‘soft’ don’t in themselves tell you anything about calories or added sugars.
PLUS
PLUS describes dried prunes in a 375 g bag.
- The product information states the type of fruit and pack size.
- General values for dried prunes aren’t necessarily the nutritional values for this pack.
Dirk
Dirk describes 1 de Beste Pitted Prunes in a 375 g pack.
- The product description specifies that they’re pitted and have a soft texture.
- The product description doesn’t support a claim that they’re lower in calories than other varieties.
Dried fruit at Joybuy
This selection of Joybuy products includes dried prunes and red jujubes. Compare the nutritional information per 100 g and calculate the value for the portion you actually weigh out.
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Jia Jian Cheng Chu Prebiotic Thickened Prunes 65g
A good choice if you want to calculate the calories in a weighed portion and are looking for an individually packed product.
The nutritional information lists 214 kcal per 100 g. The ingredients include fructose syrup and oligofructose. Each individual pack is 65 g, so it won’t necessarily be the portion you want to eat.
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7FRESH Pitted Prunes 430g
A good choice if you want to weigh out pitted prunes and calculate the energy in the amount you choose.
The ingredients list states dried prunes. The nutritional information lists 283 kcal per 100 g.
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Haoxiangni Pitted Jujubes 500g
A good choice if you want to weigh out red jujubes as a snack and calculate the nutritional value per portion.
The product information lists red jujubes as the only ingredient and 300 kcal per 100 g.
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Haoxiangni No-Wash Red Jujube with Pit, Grade 2, 450g
A good choice if you want to weigh out red jujubes with stones as a snack.
The product information lists red jujubes as the only ingredient and 331 kcal per 100 g. This variety contains stones.
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Haoxiangni Grade A Wash-Free Jujubes 500g
A good choice if you want to weigh out red jujubes without washing them and calculate the calories per portion.
The product information lists jujube as the only ingredient and 304 kcal per 100 g.
Frequently asked questions
When can dried fruit be called ‘low calorie’?
A small portion with few calories isn’t enough, in itself, to justify that product claim. According to the European Commission, solid foods must contain no more than 40 kcal per 100 g to qualify for the ‘low energy’ claim.
Does ‘no added sugars’ mean the same as sugar-free?
No. ‘No added sugars’ refers to sugars or other sweetening ingredients that haven’t been added to the product; naturally occurring sugars may still be present. The Voedingscentrum treats ‘sugar-free’ as a separate claim.
How much dried fruit should I prepare while studying?
Weigh the amount you want to eat and use the label on your product to calculate the calories. The World Cancer Research Fund advises eating no more than 20 g of dried fruit a day; this is general dietary guidance, not a legal portion limit.
How should I store an opened pack?
Follow the storage advice on the pack of your product. For dried mixed fruit, the Voedingscentrum recommends storage in a cool, dry, dark place in a tightly sealed container; this advice doesn’t necessarily apply to all types of dried fruit.
What should I check if I’m sensitive to sulphites or have a food allergy?
Check the allergen information on the exact pack before eating the product. The NVWA lists sulphites among the allergens consumers must be informed about and requires allergen information to appear on the labels of pre-packed products.