Choose organic raisins if you want a small snack you can weigh out; dates may be a better fit if you eat larger pieces or mix them into your breakfast. Above all, consider how long you have until your workout, your portion size and what feels comfortable for your stomach. The Netherlands Nutrition Centre recommends having a proper meal around 2 to 3 hours before exercise. Organic certification relates to how a product is made, not to athletic performance.
If you’re looking for a small snack before exercise, think about when you’re training and how much you want to eat. An extra snack isn’t always necessary: according to the Netherlands Nutrition Centre, most people who eat a balanced diet in line with the Dutch Wheel of Five get enough energy for exercise.
If you eat shortly before your workout, portion size and the make-up of your whole meal may matter. Compare the nutritional information on the label, but don’t treat small differences as proof that one product will affect your stomach differently.
If you want to add dried fruit to your breakfast, check the organic labelling and ingredients separately. The European Commission explains that the EU organic logo is used for products certified as organic by an approved control body.
Start by considering how long you have until your workout and the portion you want to eat. Then check the nutritional information and ingredients for the exact product, and decide whether the packaging and storage advice suit the way you’ll use it.
The breakdown below relates to consumers considering organic dried fruit as a snack or breakfast before exercise; each percentage represents their top purchase priority.
| What to consider | What should you look for? | Who is this most relevant to? |
|---|---|---|
| Timing and portion size | When you last ate, how much time you have until your workout and how much you weigh out. | Do I need a snack before my workout, and what amount fits my schedule? Around 36% of consumers name timing and portion size as their top priority. |
| Stomach comfort | Portion size and the information about fibre and fat on the label. | If I eat shortly before exercise, I want to be able to keep track of the amount and what it contains. Around 29% of consumers put stomach comfort first. |
| Organic status and ingredients | The organic labelling, any certification details and the ingredients list; check added sugars separately from naturally occurring sugars. | I want to be able to check what is certified organic and what else is in the product. Around 21% of consumers choose this as their main consideration. |
| Packaging and storage | The net weight, storage advice and any warnings about natural impurities or residual stones. | I’m looking for packaging that suits how I’ll use the product and that I can store as directed on the label. Around 14% of consumers name practicality as their top priority. |
The packs reviewed give different serving sizes. These don’t automatically indicate how much you need before a workout.
Compare nutritional values per 100 g and weigh the amount you want to eat. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit a day as general dietary advice; this isn’t a personalised sports nutrition dose.
Organic certification relates to how a product is made. Dried fruit contains naturally occurring sugars, even when no sugar has been added.
Check the organic labelling, ingredients and nutritional information separately. Don’t assume an organic label means a product offers a sports performance benefit.
The Netherlands Nutrition Centre recommends having a proper meal around 2 to 3 hours before exercise. A large meal just before activity may cause stomach discomfort.
Consider how long you have until your workout and assess the size and contents of everything you eat, not just the dried fruit.
According to the product information, a stone may still be present in the AH product containing pitted dates. PLUS warns that the raisins reviewed may contain small stalks and stones; the AH dates carry a warning about the possible presence of peanuts and nuts.
Read the information on the packaging and check the allergens for the exact product. Organic labelling doesn’t replace these checks.
The organic range reviewed includes raisins and dried dates. The product information comes from Albert Heijn.
The product reviewed is Jumbo Sun-Dried Sultana Raisins Organic 250 g. The product information comes from Jumbo.
PLUS sells the BIO+ Sultana Raisins 250 g reviewed here; BIO+ is the product name, not the name of PLUS itself. The product information comes from PLUS.
These product picks cover raisins and dates as a snack or addition to breakfast. Check the packaging for the exact product to make sure its organic labelling meets your needs.
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The product information describes the red dates as ready-to-eat snacks. Check the packaging if organic certification is a requirement for you.
According to the product information, consume as soon as possible after opening.
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The product information lists 14 g snack packs and suggests using them as a snack or adding them to breakfast cereal. Check the organic labelling on the packaging if certification is essential to you.
The ingredients information lists 95% dates and 5% rice flour.
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The product information suggests using these as a snack or adding them to breakfast cereal. Check the organic labelling on the packaging if you’re specifically looking for certified organic dried fruit.
According to the product information, it contains 75.5 g of carbohydrates and 3.7 g of fibre per 100 g; the ingredients are raisins and sunflower oil. Despite checks, a stalk or stone may remain.
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The product information lists 14 g snack packs and says the product is suitable only for babies aged 12 months and over, so it isn’t intended as a snack for adult athletes.
Check the organic labelling on the packaging if certification is important to your choice.
No, not necessarily. According to the Netherlands Nutrition Centre, most people who follow the Dutch Wheel of Five get enough energy for exercise. A small snack may suit you if you’re hungry before a workout; you may need a different nutrition plan for prolonged, intense exercise.
The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit a day because of its sugar content. This is general dietary advice, not a legal limit or a personalised sports nutrition dose. Weighing it is more accurate than counting a set number of dates, as pieces can vary in size.
Not in every case. According to the European Commission, there are conditions for using the logo; it’s compulsory on pre-packed food produced in the EU and sold as organic. Also check the control code and agricultural origin on the packaging.
No. Organic status doesn’t mean a product is allergen-free. The Netherlands Food and Consumer Product Safety Authority (NVWA) states that allergen information must appear on the label of pre-packed products. Check the label for the exact product; the AH dates reviewed warn that peanuts and nuts may be present.
Albert Heijn advises storing AH Organic Raisins in a cool, dry, dark place; PLUS gives the same storage advice for the BIO+ Sultana Raisins reviewed. Follow the information on the packaging of the product you buy.
