Fat-conscious morning snackers
You’re looking for dried fruit that’s low in fat, and you compare the nutrition table rather than relying on a description such as ‘light’.
Who is this relevant for?
Portion-conscious snackers
You want to tailor the amount you eat to your morning break, so you also check the sugar and energy per portion.
Snacking on the go
You prepare your snack in advance and choose between portioning it yourself, taking individual boxes or using a resealable pack.
What should you look for when choosing?
First, decide which factor matters most to you: fat content, portion size, portability or pack size. Then compare the nutritional information for the exact product variant.
| What to consider | What should you check? | Who is it important for? |
|---|---|---|
| Fat content | Compare the fat per 100 g. For solid foods, the European Commission sets a maximum of 3 g per 100 g for a ‘low-fat’ claim. | If fat content is your priority, compare the values per 100 g and distinguish ‘low-fat’ from a reduction compared with other products. Around 36% of consumers prioritise fat content. |
| Portion, sugar and energy | Check the nutritional values for the amount you actually eat and check the ingredients for added sugar. | If you’re mainly weighing up the size and contents of your morning portion, focus on the amount you really eat. Around 29% of consumers prioritise portion size, sugar and energy. |
| Taking it with you and storage | Decide whether you want to portion it yourself or take individual boxes, and follow the storage instructions on the pack. | If you want to prepare a snack in advance, weigh up making your own portion against individual boxes or a resealable pack. Around 21% of consumers prioritise convenience on the go. |
| Pack size | Check the net weight and think about how many portions you want to get from the pack. | With a larger pack, you’ll want to work out how many portions it contains and how much you’ll actually use. Around 14% of consumers give the most weight to the pack and the usable quantity. |
Common mistakes
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Confusing ‘low-fat’ with low-calorie
A low fat content alone doesn’t tell you how much energy or sugar a portion contains. The Netherlands Nutrition Centre gives 65 kcal for an average 20 g handful of raisins.
Check energy and sugar alongside fat, and decide in advance how much you want to eat.
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Treating the pack’s portion size as personal advice
The portion listed on a pack isn’t automatically right for every consumer. For example, AH Raisins lists 50 g as a portion; the Netherlands Nutrition Centre uses 20 g as an average handful of raisins.
Weigh your own portion or take an individual box with you; don’t automatically treat a whole bag as one snack.
Eating straight from a large bag can mean you have more during one snacking occasion than you intended.
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Comparing soaked and drier fruit directly
AH Soaked Dried Apricots contains added water. The nutritional values per 100 g describe the product as sold, not the same quantity of dried fruit.
Use the values for your own portion, and don’t infer a reduction in fat from a difference in energy per 100 g.
Supermarkets with relevant products to compare
Albert Heijn
Product information covers items including raisins, soaked dried apricots and small boxes of raisins and apricot pieces.
- The product information lists nutritional values and different pack formats. AH Raisins lists 0.5 g of fat per 100 g; the soaked apricots list 0.6 g per 100 g.
- The apricots and the raisin and apricot mix mentioned contain sulphites. Storage requirements vary by product, so check the label on the pack you choose.
Jumbo
The product information for Jumbo Blue Raisins relates to a 250 g pack.
- The product information lists ingredients, nutritional values and allergens; this variant contains 1.0 g of fat per 100 g.
- This variant contains sulphites and carries a warning that it may contain, among other things, nuts and peanuts. Check the allergen information on the exact pack.
Lidl
The dried fruit mix described is available in cranberry and cranberry and raisin variants.
- The 200 g pack is resealable, which can be handy if you’re dividing the contents between several occasions.
- A mix name or resealable pack says nothing about fat content or added sugar. Check the nutrition table and ingredients for the variant you choose.
ALDI
At ALDI, Trader Joe’s raisins are listed in a 500 g pack.
- The larger pack may suit you if you want to make up your own snack portions.
- Check the nutrition table and ingredients on the exact pack before deciding whether it’s a low-fat choice.
PLUS
The product information is for PLUS Sultana raisins in a 375 g stand-up pouch.
- The listed nutritional value is 0.8 g of fat per 100 g; the product information also gives the ingredients and storage advice.
- PLUS notes that prices may vary locally and product information may change, so check the current pack.
Dirk
The product listing is for raisins in a 750 g pack.
- The larger pack may work well if you want to portion the raisins yourself.
- Use the nutritional information on the exact pack to assess the fat content and other values.
Dried fruit at Joybuy
Dried fruit for a morning snack, with nutritional values and portioning convenience in mind.
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Haoxiangni Dr.Jujube Premium Gold-Grade Pitted 390 g
The product information describes pitted jujubes that are ready to eat.
Fat: 0 g per 100 g.
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Haoxiangni Pitted Jujubes 500 g
According to the product information, the pitted red jujubes are ready to eat or use in recipes.
Fat: 0.5 g per 100 g. Reseal the pack securely after opening; the description recommends storing below 15 °C.
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De Kleine Keuken Organic Raisins 12M+ 140 g
The pack contains 10 boxes of 14 g, giving you a pre-portioned snack to take with you.
According to the product description, it contains no added sugars or sulphites. Suitable only for children over 12 months; supervise them while eating. Not suitable for children with swallowing difficulties.
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OHLA dried soursop 180 g
The nutritional information lists fat, energy and sugar per 100 g, so you can compare these values with your portion.
Fat: 2.21 g per 100 g. The ingredients list includes white sugar, glucose and sodium metabisulphite.
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Three Squirrels dried red apricots 250 g
According to the product information, the apricots are ready to eat and can also be used in recipes.
Fat: 0 g per 100 g. The ingredients list includes sugar, maltose syrup and sulphites.
Frequently asked questions
When can a solid food be called ‘low-fat’?
According to the European Commission, a solid food can carry a ‘low-fat’ claim if it contains no more than 3 g of fat per 100 g. This is an absolute requirement for its composition, not proof of fewer calories or a reduction compared with other products.
Does ‘low-fat’ mean the same as ‘reduced-fat’?
No. ‘Low-fat’ refers to an absolute fat content; ‘reduced-fat’ is a comparative claim. In its 2023 industry guidance, the Dutch Bakery Centre describes a reduction of at least 30% compared with similar products. The fat values listed for the products here do not, on their own, demonstrate such a reduction.
How much dried fruit should you take for a short morning break?
For dried fruit with no added sugar, the Netherlands Nutrition Centre advises having no more than a handful. For raisins, it uses an average handful of 20 g as a practical guide; this is not a legal limit or personal dietary advice.
Does dried fruit need to be refrigerated after opening?
Follow the storage advice on the exact pack. The loose raisins mentioned should be stored in a cool, dry, dark place. Once opened, AH Soaked Dried Apricots should be refrigerated at a maximum of 7 °C; also follow the use-by information on the label.
What should you check if you’re sensitive to sulphites?
Check the allergen information on the exact pack. The Jumbo Blue Raisins, AH Soaked Dried Apricots and AH Hamsterchef Mix mentioned contain sulphites. According to the Netherlands Food and Consumer Product Safety Authority, allergen information for prepacked products must be shown on the label.