Portion-conscious snackers
You want to enjoy dried fruit as a small snack and compare its energy content with the amount you actually eat. The Voedingscentrum recommends a maximum of 20 g a day as a practical portion guide.
Who is this guide for?
Vegan label readers
You want to know whether any additives and the way the fruit is processed fit with your choice, as well as the fruit itself. A vegan label or certification gives you different information from an ingredients list that simply looks plant-based; V-Label’s criteria also cover ingredients and processing.
Snackers looking to avoid added sugar
You’re looking for a sweet fruit snack with no extra sugar, but you’re also comparing its overall nutritional value. Unsweetened doesn’t mean low in calories.
What should you look for when buying?
Product information from Jumbo and PLUS shows why calories, added sugar and vegan information should be assessed separately: Jumbo lists 237 kcal per 100 g for the apricots reviewed, while PLUS lists 282 kcal per 100 g for the prunes reviewed. PLUS also displays a vegan label and lists 0 g of added sugars; both energy figures are above the threshold for a ‘low calorie’ claim.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Energy per portion | Compare kcal per 100 g, then calculate the amount for the portion you’ll actually eat. | If you want to weigh your snack portion, compare the energy figures on the same basis. Around 39% of consumers prioritise calories per portion. |
| Vegan ingredients and processing | Check the ingredients and the exact vegan label; check allergens separately. | If you also want reassurance about additives and processing, an ingredients list may not provide the same information as a vegan label or certification. Around 23% of consumers prioritise this reassurance. |
| Added sugar | Read the ingredients list and compare total sugars and energy per 100 g. | If you want to avoid extra sugar but also take the energy content into account when choosing your portion, both figures are relevant. Around 23% of consumers prioritise avoiding added sugar. |
| Packaging and storage | Check the net weight, storage instructions and whether the product is sold without stones. | If you want a pack that suits how often you snack, the pack size and storage advice can help you choose an amount that works for you. An estimated 15% of consumers prioritise ease of use and pack size. |
Common mistakes
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Assuming unsweetened means low in calories
Dried fruit can still contain energy even without added sugar. For a ‘low calorie’ claim, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for solid foods.
Check the energy value alongside the ingredients and decide in advance how much you plan to eat.
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Comparing different portion sizes directly
A lower figure per portion may simply be because the stated portions aren’t the same weight.
Compare products per 100 g first, then calculate the figures for the same portion weight.
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Assuming a plant-based main ingredient proves a product is vegan
The ingredients alone don’t always tell you about all additives and processing aids.
Check the full ingredients list and the exact vegan label. If processing is a deciding factor for you, ask the manufacturer for more information.
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Choosing a pack without considering how you’ll use it
The pack size doesn’t tell you how to store the product after opening; follow the instructions on the packaging.
Choose an amount that suits how often you use the product and seal the pack according to the storage advice.
Supermarket brands to help you compare
Albert Heijn
Albert Heijn lists AH Biologisch Dried & Unsweetened Pineapple on its dried fruit category page.
- This product listing may be useful if you’re looking for an unsweetened option.
- The label alone doesn’t prove that the product is low in calories or that its processing is vegan-certified.
Jumbo
Jumbo’s product information for Pitted Dried Apricots, 250 g, lists ingredients and nutritional values.
- Jumbo lists 237 kcal per 100 g and 47 kcal per 20 g, rounded.
- The ingredients list includes sulphites; an ingredients list isn’t independent vegan certification.
Lidl
Lidl lists Alesto Dried Mango, 125 g, as an in-store product.
- The product listing tells you the type of fruit and the pack size.
- The product name alone doesn’t support any conclusion about its energy content or vegan processing.
Aldi
ALDI describes TRADER JOE'S Sun-dried Prunes as soft, pitted prunes.
- The pitted description may be useful if you want to eat the prunes straight from the pack.
- The product description doesn’t support a general claim that the product is low in calories or independently vegan-certified.
PLUS
PLUS displays a vegan label and information about added sugars for its Dried Prunes, 375 g.
- PLUS lists 0 g of added sugars and 282 kcal per 100 g for this product.
- The vegan label is information provided by the retailer, not independent certification demonstrated here; the energy value is relevant when choosing your portion.
Dirk
Dirk’s product page lists 1 de Beste Pitted Prunes, 375 g.
- The product name tells you the type of fruit, its form and the pack size.
- The product listing doesn’t support any conclusion about overall nutritional value or vegan processing.
Dried fruit at Joybuy
These Joybuy products are dried fruit options to assess by pack for portion size, nutritional value and vegan information.
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Zohra Medjool Dates (M), 908 g
An option to consider if you’re specifically looking for Medjool dates and want to weigh your own portion.
The product name specifies size M and a 908 g pack. Check the energy per 100 g, ingredients and vegan label on the packaging; the product name doesn’t confirm that the dates are processed in a vegan way.
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Jia Jian Cheng Chu Jiajianzheng Prune, 120 g
You can include this prune snack in your comparison if you’re looking for a smaller pack.
The product name specifies 120 g. Check the ingredients, energy per 100 g and any vegan label on the packaging; the product name alone doesn’t provide this information.
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7FRESH Pitted Prunes, 430 g
This option is worth considering if you’re specifically looking for pitted prunes.
The product name specifies pitted prunes and a 430 g pack. Check the current ingredients, nutritional values and vegan information on the packaging.
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Be&Cheery Various Dried Plum, 90 g
This pack is an option to compare if you’re looking for a small amount of dried plums.
The product name specifies 90 g. Check the ingredients and nutritional values, and make sure the vegan information suits your needs.
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Be&Cheery Dried Red Apricots, 300 g
You can include these dried apricots in your comparison if this is the type of fruit you’re looking for.
The product name specifies red apricots and a 300 g pack. Check the ingredients, nutritional values and vegan label on the packaging before choosing.
Frequently asked questions
Can dried fruit be called low in calories if you eat a small portion?
No. A small portion isn’t a basis for making that product claim. For solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for a ‘low calorie’ claim. This is a requirement for making the claim, not a legal maximum portion for consumers.
How much dried fruit can I have as a daily portion?
The Voedingscentrum recommends a maximum of 20 g of dried fruit a day. Weigh your portion if you want to calculate its energy content; the same number of pieces won’t weigh the same for every type or size of fruit.
Does vegetarian mean the same as vegan for a fruit product?
No. Under V-Label’s criteria, vegetarian products may contain milk, eggs or honey, among other things; these are excluded from vegan products. Check which label is actually shown on your packaging.
How should I store an opened pack?
Follow the storage advice on the packaging, as it can vary from product to product. For dried mixed fruit, the Voedingscentrum recommends storing it in a cool, dry, dark place in a tightly sealed container; for an opened pack, it gives a storage time of 6–9 months in a kitchen cupboard. This timeframe doesn’t automatically apply to all dried fruit products.
Does vegan also mean a product is suitable for someone with a food allergy?
No. Check allergens separately from the vegan label. The NVWA requires relevant allergens to be clearly identifiable in the ingredients list. Jumbo’s product information for the apricots reviewed lists sulphites and the possible presence of nuts, peanuts and sesame; always check the packaging of the product you buy.