Organic and unsweetened doesn’t mean dried fruit is low in calories: compare the nutritional values per 100 g and weigh the portion you eat. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit a day; this is nutritional advice, not a legal product limit.
You want a sweet fruit snack while keeping track of how much energy you consume. Compare like-for-like weights and weigh your portion rather than judging by a small-looking handful. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit a day.
You want to check whether a product is organic and what else has been added to the fruit. Check the organic label separately from the nutritional values and ingredients. The European Commission explains which control code and agricultural origin must accompany the EU organic logo.
You’re looking for dried fruit that fits your shopping routine, when you plan to eat it and the space you have for storage. Pack size, where you buy it and the storage advice on the packaging can all influence your choice.
First compare the nutritional values per 100 g, then choose a portion you can weigh. Organic labels, ingredients and ease of purchase are separate considerations; none of them makes a product low in calories in itself.
| What to consider | What to look for | Who might care most? |
|---|---|---|
| Calories per portion | Compare kcal per 100 g, then weigh out the same amount. | If I want to monitor my energy intake, I look at the weight I actually eat, not just the portion shown on the packaging. Around 36% of consumers prioritise calorie control when making this choice. |
| Organic labelling | Check the organic product claim and, where applicable, the EU organic logo, control code and agricultural origin. | I want to be able to check the organic claim and assess it separately from the nutritional values. Around 29% of consumers prioritise verifiable organic production. |
| Ingredients and allergens | Read the ingredients list, total sugars and any allergen warnings on the packaging. | If I want to know what’s in the product besides fruit, I check the ingredients and warnings rather than relying on ‘unsweetened’ alone. Around 21% of consumers prioritise checking ingredients. |
| Packaging and purchase | Check the net weight, available places to buy it and storage advice. | I want packaging and a way to buy the product that fit my shopping routine and how I store the fruit at home. Around 14% of consumers prioritise practical shopping convenience and packaging. |
An organic label or no added sugar doesn’t mean a product is low in energy. AH Biologisch Ananas gedroogd & ongezoet lists 302 kcal and 67 g of total sugars per 100 g. For a product to make the ‘low energy’ nutrition claim, solid foods must contain no more than 40 kcal (170 kJ) per 100 g, according to the European Commission.
Check energy and total sugars separately from the organic label and ingredients list.
A nutritional value for 15 g may look lower than one for 25 g simply because the portions are different. On its own, this tells you nothing about the energy in the same amount of product.
First compare values per 100 g, then work them out for the same weighed portion.
The contents of a bag aren’t the same as a portion. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit a day; the labels may show a different portion size.
Weigh out a portion before you start, then reseal the packaging as instructed.
Even a product with fruit as its only ingredient may carry a warning about possible traces. The product information for AH Biologisch Ananas gedroogd & ongezoet mentions possible traces of peanuts and nuts.
If allergens are relevant to you, check the current packaging rather than relying on the product name alone.
AH Biologisch Ananas gedroogd & ongezoet is an example of organic dried fruit with a single ingredient, according to Albert Heijn’s product information.
Jumbo Zongedroogde Sultana Rozijnen Biologisch is an example of a product for anyone who wants to weigh out raisins or use them as an ingredient.
PLUS sells BIO+ Sultana raisins in a 250 g pack. BIO+ is the product brand; this product listing applies to this item.
Lidl lists Belbake Biologische rozijnen in a 200 g pack as an organic dried fruit option.
Dirk lists Bio+ Rozijnen sultana in a 250 g pack. Bio+ is the product brand, not the name of the supermarket chain.
This Joybuy selection includes raisins, organic raisins and dried plums. Check whether each product is organic on its packaging, and compare ingredients, nutritional values and portion size.
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A raisin snack for anyone looking for raisins; the product description also mentions sunflower oil.
Ingredients: 99.5% raisins and sunflower oil. Pack size: 252 g.
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For anyone looking for organic raisins in pre-portioned snack boxes.
The product information lists raisins with no added sugars or sulphites, in 14 g boxes.
According to the product information, suitable from 12 months; supervise children while they eat.
Not suitable for children with swallowing difficulties.
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A dried plum product; check the ingredients if you’re looking for dried fruit with no added ingredients.
Pack size: 90 g. The ingredients list includes white sugar, salt and sweeteners.
The product information lists 3.0 g of salt per 100 g.
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For anyone looking for organic sultana raisins and wanting to weigh out their own portion.
The product information lists organic raisins and organic sunflower oil. Pack size: 250 g.
The label lists nutritional values per 100 g and per 15 g, including 326 kcal per 100 g.
According to the product information, a stalk or pip may remain despite checks.
For a product to make the ‘low energy’ nutrition claim, solid foods must contain no more than 40 kcal (170 kJ) per 100 g, according to the European Commission. A small snack portion doesn’t change the nutritional value per 100 g; AH pineapple, Jumbo raisins and BIO+ raisins at PLUS list 302, 326 and 342 kcal per 100 g respectively.
Not necessarily. The labels on the products mentioned use portions of 15 or 25 g. The Netherlands Nutrition Centre recommends a maximum of 20 g of dried fruit a day; this is nutritional advice, not a legal portion size.
The EU organic logo is compulsory for pre-packed organic food produced and sold in the EU. Its use is optional for imported organic products that comply with EU import rules. If the logo is used, the control code and agricultural origin must also be stated, according to the European Commission.
Follow the instructions on the specific packaging. The labels on AH pineapple, Jumbo raisins and BIO+ raisins at PLUS recommend storing them in a cool, dry, dark place. AH also states that the pineapple has a limited shelf life once opened.
It varies by retailer and product. Albert Heijn lists the pineapple as an in-store product, while Lidl says Belbake organic raisins are available in store only. PLUS offers delivery or collection; Dirk doesn’t mention a delivery service. Check the purchasing options with the retailer in question.
