You want fewer calories in your snack
If you fancy something sweet while watching TV, weighing your portion and checking the energy value on the exact product pack can help.
Who is this buying guide for?
You want to avoid added sugar
Check both the ingredients and the nutrition table. No added sugar doesn’t mean a product contains no natural sugars or is low in calories.
You’re looking for a snack that’s easy to store
Storage instructions vary by product. The soaked apricots examined need to be refrigerated after opening; the raisins and prunes examined have different instructions.
What should you look for when choosing?
Soaked apricots
A good fit if: you want soft apricots and, from these three products examined, are looking for a lower energy value per 100 g. AH lists 182 kcal per 100 g.
Bear in mind: the apricots contain sulphites and should be refrigerated after opening at a maximum of 7 °C, according to Albert Heijn.
Dried prunes
A good fit if: you choose prunes and weigh your portion beforehand. The PLUS pack examined lists 282 kcal per 100 g and 0 g of added sugars.
Bear in mind: the ingredients list on this PLUS pack also includes sunflower oil and preservative E200.
Raisins
A good fit if: you want small pieces that are easy to weigh. AH lists 344 kcal per 100 g for the raisins examined.
Bear in mind: according to Albert Heijn, the raisins contain 59 g of total sugars per 100 g, even though they contain no added sugars.
First decide on your portion, then read the ingredients and nutrition information, and finally check that the storage instructions suit the way you’ll use the product. The examples below relate to choosing a TV snack in the Netherlands.
| What to consider | What should you look for? | Who is this important for? |
|---|---|---|
| Energy per portion | Compare kcal per 100 g on the exact product pack and calculate it for the amount you eat. The Netherlands Nutrition Centre gives around 20 g as an example of a handful of dried fruit. | If I want to keep the energy from my snack in check while watching TV, I weigh out my bowlful. Around 36% of consumers prioritise keeping track of the calories in their portion when making this choice. |
| Added sugar | Read the ingredients list alongside the total sugars and energy values; they provide different information. | If I want to avoid added sugar, I also check the total sugars and portion size. Around 29% of consumers put this ingredient choice first. |
| Taste and storage | Check whether the fruit has been soaked, what the storage instructions are after opening and, if it matters to you, the allergen information. | If taste and storage determine whether a snack works for my cupboard, I check the label for that particular variety. Around 21% of consumers prioritise this kind of practical suitability. |
| Pack size | Check the net weight and consider whether you can store the pack according to the instructions once it’s open. | If I want a pack size that suits how much I actually eat, I check the quantity and the storage instructions for after opening. Around 14% of consumers prioritise this practical fit. |
Common mistakes
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Assuming a small portion means the product is low in energy
A 20 g portion may contain fewer calories than a larger portion, but that doesn’t change the energy value per 100 g. For solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for the ‘low energy’ claim. The AH apricots, PLUS prunes and AH raisins examined are all above that limit.
Calculate the energy for the amount you actually eat, and keep that calculation separate from a claim about the product per 100 g.
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Reading ‘no added sugar’ as ‘sugar-free’
The AH Raisins examined list 0 g of added sugars, but also 59 g of total sugars per 100 g.
Read the ingredients list, total sugars and energy together, and take your portion size into account.
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Automatically using the portion size on the pack
Albert Heijn lists a 50 g portion for the raisins and soaked apricots examined. The Netherlands Nutrition Centre gives around 20 g as an example of a handful of dried fruit. A larger amount provides proportionally more calories.
Weigh out how much you want to eat beforehand and use that amount in your calculation.
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Storing soaked apricots like an everyday cupboard snack
For AH Soaked Dried Apricots, Albert Heijn says to refrigerate the product after opening at a maximum of 7 °C and notes that it has a limited shelf life.
Follow the storage instructions on the pack of the exact variety you buy.
Relevant brands and product ranges
Albert Heijn
The AH Raisins and AH Soaked Dried Apricots examined provide label information you can use to compare portions, ingredients and energy values.
- The product information lists nutrition values and storage instructions for these specific packs.
- The soaked apricots contain sulphites and need to be refrigerated after opening; this doesn’t automatically apply to other products.
Jumbo
The Dutch category page shows different types of dried fruit and pack sizes.
- The category helps you browse product types and pack sizes.
- A type of fruit appearing in the category doesn’t mean every variety is unsweetened or has the same nutrition values; check the pack.
Lidl
Lidl presents Alesto as its own brand, which includes dried fruit, and lists apricots in the range.
- Alesto is a relevant range to look at if you’re searching for dried fruit at Lidl.
- Compare the nutrition values and ingredients on the specific pack; statements about the range don’t prove that every variety has the same properties.
ALDI
ALDI Netherlands lists Trader Joe’s Sun-Dried Apricots in a 250 g pack.
- The product description calls them soft dried apricots.
- The description doesn’t substantiate any health benefit or lower energy value; check the current product information for those details.
PLUS
The PLUS Dried Prunes examined provide a specific label example for anyone considering prunes as a portioned TV snack.
- The product page lists nutrition values, ingredients and 0 g of added sugars.
- The energy value and ingredients apply to this specific pack; no added sugar doesn’t mean the product is low in energy.
Dirk
Dirk lists 1 de Beste Apricots in a 375 g pack; the product page describes 1 de Beste as its own brand.
- The product description calls them soft apricots.
- A description saying a product is soft tells you nothing about its energy value; check the label on the pack.
Dried fruit at Joybuy
These product options include raisins and dried prunes for anyone who wants to take the amount or nutrition information of a TV snack into account. Check the ingredients, nutrition values and storage instructions on the exact pack.
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De Kleine Keuken Organic raisins 12M+ 140 g
The individual 14 g boxes give you a set amount to calculate with. The product information states that they contain no added sugars or sulphites.
The product information states: only suitable for children over 12 months; supervise children while they eat. Not suitable for children with swallowing difficulties.
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Be&Cheery dried prunes 90 g
If you want to calculate the energy in your portion, the product information lists 68 kcal per 100 g.
The ingredients list includes white sugar and salt. According to the European Commission, the stated energy value is above the 40 kcal per 100 g limit for the ‘low energy’ claim on solid foods.
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7FRESH pitted prunes 430 g
The ingredients list contains only dried prunes. The nutrition table lists 283 kcal per 100 g.
The product information recommends consuming the contents straight after opening and storing the prunes in a cool, dry place.
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Jia Jian Cheng Chu prunes 65 g
If you want to calculate the energy in your portion, the nutrition table lists 214 kcal per 100 g.
The ingredients list includes fructose syrup and oligofructose, so this isn’t an option without added sweetening ingredients.
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Huaweiheng dried prunes 280 g
The nutrition table lists 285 kcal per 100 g, so you can calculate the energy in your portion based on how much you eat.
The ingredients list includes white sugar and crystalline fructose. The product information recommends storing it in a cool, dry place.
Frequently asked questions
Is a handful of dried fruit the same as the portion size on the pack?
Not always. The Netherlands Nutrition Centre gives around 20 g as an example of a handful of dried fruit. Albert Heijn lists a 50 g portion for the raisins and soaked apricots examined. Calculate the energy using the amount you actually eat.
Can dried fruit with no added sugar still contain a lot of sugar?
Yes. The AH Raisins examined list 0 g of added sugars and 59 g of total sugars per 100 g. So the ingredients information and the overall nutrition values answer different questions.
How should you store soaked apricots after opening?
Follow the instructions on the exact pack. For AH Soaked Dried Apricots, Albert Heijn says to refrigerate them after opening at a maximum of 7 °C and notes that they have a limited shelf life. Don’t automatically apply those instructions to other types or brands.
What should you look out for if you’re sensitive to sulphites?
Check the current ingredients and allergen information on the pack. The AH Soaked Dried Apricots examined list sulphites. According to the Netherlands Food and Consumer Product Safety Authority, allergen information must appear on the label of prepacked products.
Can dried fruit be called low in energy because a small portion contains few calories?
Not on the basis of a small portion alone. For solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for the ‘low energy’ claim. The three AH and PLUS packs examined are above that limit; calculating the value for a smaller portion is different from making a claim about the product per 100 g.