When managing your weight, think of dried fruit as a measured addition rather than automatically treating it as your main source of protein. According to the Netherlands Nutrition Centre, one generic dried apricot weighing 9 grams contains 0.4 grams of protein and 26 kcal. If you’re looking for extra protein, you could pair fruit with something like quark or yoghurt. The Netherlands Nutrition Centre recommends eating no more than 20 grams of dried fruit a day.
If you’re choosing food to support recovery after exercise, check how much protein the fruit actually provides and whether you need another source as well. The Netherlands Nutrition Centre lists low-fat or semi-skimmed quark and yoghurt as everyday food options.
If you want to keep eating dried fruit while fitting the amount into your eating habits, weigh your portion rather than treating the whole bag as one serving. The Netherlands Nutrition Centre recommends eating no more than 20 grams of dried fruit a day.
Compare ingredients and look out for added sugar. If you have an allergy or sensitivity to sulphites, check the latest allergen information for the whole product too. This is a personal consideration, not something that applies to all shoppers.
| What to consider | What should you look for? | Who is it important for? |
|---|---|---|
| Protein per portion | Check the protein and energy values for the exact product per 100 grams, then work them out for the portion you’ve weighed. The Netherlands Nutrition Centre states that one generic dried apricot weighing 9 grams contains 0.4 grams of protein. | If you’re choosing fruit to support recovery after exercise, you’ll want to know how much protein it provides and whether you need something else. Around 34% of consumers prioritise protein content. |
| Portion and energy | Weigh the amount you eat and compare nutritional values on the same basis. The Netherlands Nutrition Centre recommends eating no more than 20 grams of dried fruit a day. | If you want to manage the amount within your eating habits, the portion you’ve weighed is more relevant than the whole bag. Around 33% of consumers prioritise portion control. |
| Ingredients and allergens | Read the latest ingredients list and allergen information, including for fruit and nut mixes. The Netherlands Food and Consumer Product Safety Authority lists nuts, milk and sulphites among the allergens; sulphites can also be present in dried fruit. | If added sugar or an allergy or sensitivity you have affects your choice, check the full ingredients list. Around 20% of consumers prioritise ingredients. |
| Packaging and where you shop | Compare the net weight and check which way of shopping works for you. PLUS offers delivery or collection; Dirk does not offer a delivery service. | If you plan your shopping around a particular pack size or way of shopping, check the details for your chosen retailer. Around 13% of consumers prioritise packaging choices and shopping convenience. |
According to the Netherlands Nutrition Centre, one generic dried apricot weighing 9 grams contains 0.4 grams of protein and 26 kcal. A portion of fruit therefore won’t automatically provide the protein you’re looking for.
Check the nutritional value of the amount you actually eat, and add a separate source of protein to your meal or snack if needed.
A 250 or 375 gram bag, for example, is not the same as the Netherlands Nutrition Centre’s general recommendation to eat no more than 20 grams of dried fruit a day.
Weigh out a portion in advance and treat the net weight on the pack separately from the amount you eat.
A product may also contain added sugar, nuts or other ingredients. If you have an allergy or sensitivity that’s relevant to your choice, the full ingredients list may be important.
Read the ingredients and allergen information on the latest packaging, including for a fruit and nut mix.
Lidl product listings may apply to selected stores or a limited sales period; on their own, they don’t tell you what’s currently available at your local store.
Check current availability with the store before planning your shopping around the product.
If the product isn’t available at your local store, you may need to make an extra trip.
These supermarket listings can help you compare product types, pack sizes and ways to shop. Their inclusion here doesn’t mean every product is available everywhere or is a better nutritional fit.
Lists, among other products, rehydrated dried apricots and, in its category, unsweetened dried pineapple and fruit and nut mixes.
Lists, among other products, pitted dried apricots and raisins in different pack sizes.
Lists dried fruit and separate fruit and nut products; some listings apply to selected stores or a particular sales period.
Lists, among other products, sun-dried apricots in a 250 gram pack and raisins in a 500 gram pack.
Lists dried apricots in a 375 gram stand-up pouch, with delivery or collection options.
Lists pitted apricots for shoppers who do their shopping in store.
This Joybuy selection includes dried fruit and a fruit and nut mix. Check the listed ingredients for each product and, where available, its protein content. This selection doesn’t mean these products have been shown to be high-protein choices.
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This multipack combines dried fruit with other snack products; check whether the mix is right for you.
The description lists prunes, pitted jujubes, nuts, banana chips and cranberries, among other ingredients. Sugar has been added to some ingredients, including the banana chips and cranberries. The prunes contain aspartame, a source of phenylalanine; the mix contains several types of nuts.
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This dried guava may suit you if you’re looking for a portion of one type of fruit. Adjust the amount to fit your own eating habits.
The listed nutritional value is 1,27 g of protein per 100 g. The ingredients list includes guava, sugar and a preservative.
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A product made with one type of fruit may suit you if you’re looking for apricots to add in a measured amount.
The listed nutritional value is 1,1 g of protein per 100 g. The ingredients include apricot, sugar and maltose syrup; the product information lists sulphites.
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These dried apricots are a fruit option to enjoy in a measured amount.
The listed nutritional value is 0,9 g of protein per 100 g. The ingredients include apricot, sugar and maltose syrup; the product information lists sulphites.
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These slices can be added to food in a measured amount, for example with yoghurt.
The listed nutritional value is 1,2 g of protein per 100 g. The ingredients list includes dried strawberries and sugar.
The guidance from the Netherlands Nutrition Centre that we consulted is to eat no more than 20 grams a day. Weigh the amount rather than sticking to a set number of pieces, as sizes and varieties can differ. This is dietary advice, not a legal limit.
According to the Netherlands Nutrition Centre, recreational exercisers don’t need special protein bars or shakes. If you want to increase your protein intake, the Netherlands Nutrition Centre lists low-fat or semi-skimmed quark and yoghurt among everyday food options.
Check the allergen information on the label of the pre-packed product. The Netherlands Food and Consumer Product Safety Authority lists nuts, milk and sulphites among the allergens; if you’re buying a fruit and nut mix, check the other ingredients in the full product too.
No. The Netherlands Food and Consumer Product Safety Authority states that European rules apply to nutrition and health claims, including when products are sold through an online shop. A product name or marketing text doesn’t replace the requirements that apply to a claim.
No. The apricot listing we consulted from PLUS offers delivery or collection, while Dirk states on its page that it doesn’t offer a delivery service. Check the shopping options for the retailer you plan to use.
