Dried fruit can make a handy little snack for the train, but it should not automatically be your main source of protein. According to the Netherlands Nutrition Centre, 20 g of generic dried apricots provides around 0.9 g of protein, calculated from 0.4 g per piece weighing 9 g. If you want a post-workout snack that provides a more substantial amount of protein, consider adding a separate protein source. And if you’re taking quark with you, plan to keep it chilled.
You want something to eat on the way home after exercising, and to know how much protein your snack actually provides. General nutritional values for dried apricots show why it’s important to consider the whole snack. The Netherlands Nutrition Centre also lists various sources of protein, including dairy products, nuts and dairy alternatives made from soya or peas.
You want a small portion of fruit that’s easy to take with you. In that case, packaging and clearing up may matter more than a protein claim. Jumbo describes small boxes of raisins as handy for on the go, while NS asks passengers to put their rubbish in the bin.
You want to pay attention to portion size, added sugar and ingredients. If you have a known sulphite intolerance, check the information on the exact pack. The Food Allergy Foundation lists sulphites as a preservative that may be found in dried fruit.
A good choice when: you mainly want a small portion of fruit and get your protein at other meals.
Trade-off: dried fruit does not automatically provide a significant amount of protein. Jumbo describes small boxes of raisins as handy for on the go.
A good choice when: you want to put together a snack that includes a separate source of protein while travelling.
Trade-off: taking an extra product requires more planning. If you’re bringing quark, you’ll need to keep it chilled.
When choosing dried fruit for an NS train journey after exercise, focus on how much protein your portion provides, how easy it is to eat on the go, portion control and the ingredients.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein per portion | Check the protein per 100 g and calculate how much protein your own portion provides. If you’re combining fruit with another product, check both labels. | If you mainly want to know how much protein your post-workout snack provides, look at the portion you’ll actually eat. Around 36% of consumers put protein content first. |
| Convenience on the go | Check the portion size and whether the packaging can be resealed. A stand-up pouch is not necessarily resealable. | For people who want an easy-to-carry, easy-to-eat snack, convenient packaging matters most; around 29% give it top priority. |
| Portion size and eating habits | Check how many grams you actually eat and whether sugar or syrup has been added. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit a day. This is dietary advice, not a legal limit or a personalised sports nutrition plan. | Consumers who prefer to measure out a portion rather than treat the whole bag as a snack focus on quantity; around 21% put portion control first. |
| Ingredients and tolerance | Read the ingredients and allergen information on the exact pack. If you have a known sulphite intolerance, check specifically for sulphites. | If ingredients or personal tolerance affect your choice, check the label on each product; around 14% of consumers give this concern priority. |
Based on the Netherlands Nutrition Centre’s figures, a 20 g portion of generic dried apricots provides around 0.9 g of protein. A sporty-sounding product name does not change its nutritional value.
Calculate the protein in the portion you’ll actually eat and consider your whole snack.
Albert Heijn lists both types of product, but a mix has a different composition. The Netherlands Nutrition Centre lists nuts as a source of protein, but that doesn’t make a mix the same as dried fruit.
Check what type of product it is and read the mix’s label, including the allergen information.
PLUS lists dried apricots in a 375 g stand-up pouch. The pack size is not a recommended portion. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit a day.
Measure out how much you want to take with you at home, and don’t treat the whole pack as one portion.
Quark needs to be kept chilled. The Netherlands Nutrition Centre advises not leaving highly perishable food out of the fridge for more than 2 hours, and throwing it away after that.
Follow the product’s storage instructions and plan suitable chilled transport.
A cool bag and a suitable container may take up extra space in your luggage.
The range includes dried fruit and fruit and nut mixes.
Relevant options include small boxes of raisins for on the go and dried apricots, including a 250 g organic option.
PLUS lists dried apricots in a 375 g stand-up pouch.
ALDI lists Trader Joe's Sun-Dried Apricots, 250 g.
Lidl has a product page for dried fruit.
Dirk has a product listing for dried figs.
These products are described as dried fruit snacks for on the go. If protein content matters to you, check the nutritional information and portion size on the pack.
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The product description presents this dried guava as a snack for on the go.
Pack size: 180 g. Contains sugar and a preservative.
Check the pack to see what quantity the stated protein value applies to.
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The product description says this snack is ready to eat on the go and comes in resealable packaging.
The nutrition table lists 1.2 g of protein per 100 g; the pack contains dried strawberries and sugar.
Only if you keep the quark properly chilled. The Netherlands Nutrition Centre recommends storing quark at 4 °C and putting it back in the fridge promptly after use. For highly perishable food, the advice is not to leave it out of the fridge for more than 2 hours, and to throw it away after that.
Follow the storage instructions and use-by date on your product’s packaging. The Netherlands Nutrition Centre says opened dried mixed fruit can be kept in a kitchen cupboard for 6–9 months. This advice does not automatically apply to soaked fruit or a combination with quark.
Check the ingredients on the exact pack. Sulphites may be added to dried fruit as a preservative. A general statement about a supermarket or the colour of the fruit is not enough to determine whether it is suitable for you.
Put your rubbish in the bin. That’s the rule NS asks passengers to follow.
Read the packaging before use, especially if ingredients, nutritional values or allergens matter to you. PLUS says that product information may change and directs customers with questions to its customer service team.
