Oranje fans keeping an eye on portions
You want to snack on nuts during the match and know in advance how much energy is in your bowl. Weighing your portion and checking its energy value helps you tailor the amount to suit your choice.
Who are these choices relevant to?
Those looking for unsalted snacks
You’re mainly looking for nuts with no added salt. The Netherlands Nutrition Centre includes unsalted nuts in the Wheel of Five; also check the ingredients and salt content on the label.
Fans of savoury nibbles
You want roasted or seasoned nuts to enjoy during Oranje, so you also check the flavourings, salt and any allergens in a coating.
What should you look for when choosing?
If you’re considering nuts during Oranje, start with what matters most to you: the energy in your portion, the ingredients, the flavour, or how easy they are to portion and store.
| What to consider | What to look for | Who is this important to? |
|---|---|---|
| Calories per portion | Check the kcal per 100 g, weigh your portion and calculate: kcal per 100 g × portion weight in grams ÷ 100. | If I mainly want to manage the energy in my snack during the match, I look at how much I actually serve myself. Around 36% of consumers prioritise calories per portion. |
| Unsalted ingredients | Check the ingredients list for added salt and the nutrition table for the total salt content. | I mainly want an unsalted snack, even if that means compromising on the savoury flavour I’d like. Around 29% of consumers give top priority to unsalted ingredients. |
| Savoury flavour and ingredients | Check which nuts, flavourings and any coatings the snack contains; also check for allergens. | If I’m mainly after a savoury, seasoned flavour during Oranje, I take the ingredients of the whole snack into account when choosing. Around 21% of consumers prioritise savoury flavour. |
| Portioning and storage | Check the pack size, whether it can be resealed and the storage instructions. | I want to portion out the snack in advance and store the rest properly for later. Around 14% of consumers give portioning and storage top priority. |
Common mistakes
-
Confusing unsalted with low calorie
Unsalted tells you about the salt, not the energy content. The Albert Heijn and Jumbo cashews checked contain 622 kcal per 100 g, while the PLUS mix contains 641 kcal per 100 g, according to the supermarkets’ product information. The Netherlands Nutrition Centre includes unsalted nuts in the Wheel of Five; that doesn’t mean they’re low in calories.
Choose unsalted if that suits your preference, and calculate the energy in your portion separately. For solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for a product to carry the ‘low calorie’ claim.
-
Assuming ‘oven roasted’ or ‘reduced fat’ means fewer calories
A cooking method or a claim about fat doesn’t tell you on its own how much energy the whole snack contains per 100 g. A crunchy coating and flavourings are also part of what you eat.
Compare the nutrition table for the exact product and read the ingredients list too. Don’t use a claim about fat as a substitute for checking the energy value.
-
Assuming the whole pack is one snack portion
The AH Unsalted Cashews pack checked contains 170 g; Albert Heijn lists 25 g as a portion size. Serving yourself the whole bag as one bowl could mean eating a different amount from what you intended.
Weigh out the amount you want to serve in advance, then seal the rest well after use. Albert Heijn recommends storing these cashews in a cool, dark and dry place; the Netherlands Nutrition Centre advises storing nuts in a dry place in a tightly sealed container.
A larger pack means portioning it yourself and storing the rest carefully.
Brands to compare
Duyvis
Duyvis lists peanuts, coated savoury nuts, tiger nuts and mixes among its product ranges.
- The manufacturer confirms there are several options for anyone looking for a savoury flavour.
- The savoury cashew product checked contains added salt. Check the exact product for flavourings, salt and energy; the product range name doesn’t mean a snack is low in calories.
Albert Heijn
The AH own brand has a 170 g pack of unsalted cashews.
- For this product, Albert Heijn lists 622 kcal per 100 g, a portion size of 25 g and 0 g of added salt.
- The ingredients include sunflower oil. So unsalted doesn’t mean oil-free or low calorie.
Jumbo
Jumbo’s own brand sells unsalted cashews in a 200 g pack.
- For this product, Jumbo lists 99% cashews and 622 kcal per 100 g.
- The ingredients include sunflower oil. Jumbo lists 0.02 g of salt per 100 g and says this comes from naturally occurring sodium.
Lidl
Lidl’s Alesto range includes cashews, walnuts, pecans and pistachios, among other products.
- The range offers different types of nuts to compare for ingredients and flavour.
- Lidl notes that some products are only available in store. Check the nutrition table for the exact product you choose.
ALDI
ALDI Netherlands confirms that its TRADER JOE’S roasted, unsalted cashews come in a 250 g pack.
- The product description clearly states that these cashews are roasted and unsalted.
- Being roasted and unsalted doesn’t tell you how much energy is in your chosen portion; check the label.
PLUS
The PLUS nut mix checked is unroasted and unsalted, and contains four types of nuts.
- PLUS lists 30% hazelnuts, 30% walnuts, 20% almonds and 20% cashews in the mix.
- The product information lists 641 kcal and 0.01 g of salt per 100 g. Check the allergen information for all the types of nuts in the mix.
Nuts and peanuts at Joybuy
A selection of Joybuy products featuring nuts and peanuts, from plain to savoury and seasoned. Check the portion size, nutritional values and ingredients for each pack.
No image available
Titiz roasted chestnuts, 125 g
A ready-to-eat option if you want to weigh out a portion of roasted chestnuts.
The ingredients list states 100% chestnuts; the nutrition table lists 170 kcal per 125 g pack and 0.01 g of salt.
No image available
g'woon raw, unsalted almonds, 200 g
A good choice if you want almonds with no added salt and would like to calculate the energy in your portion.
The nutrition table lists 591 kcal and 0.03 g of salt per 100 g. The ingredients list names almonds, so the product contains almonds.
No image available
J.ZAO S++ Grade peeled chestnuts, 1 kg (10 sachets)
The individual sachets are a handy option if you want to control how much you have at a time.
The pack contains ten 100 g sachets. The nutrition table lists 191 kcal and 0 g of salt per 100 g; the ingredients list names chestnuts.
No image available
Golden Turtle Premium Raw Peanuts with Skin, 500 g
An option if you want peanuts with no other ingredients and would like to decide on the portion size yourself.
The ingredients list names peanuts as the only ingredient. The nutrition table lists 567 kcal per 100 g; the product contains peanuts.
No image available
Duyvis Bran Nuts Provencale, 125 g
A good choice if you’re after a crunchy coating with a savoury onion and garlic flavour, but not if you want unsalted nuts.
The nutrition table lists 527 kcal per 100 g, and the product information gives a portion size of 30 g. The ingredients contain 50% peanuts; the product contains peanuts and wheat, and may contain milk, nuts, soya and mustard.
Frequently asked questions
Can you call nuts low calorie if you only eat a small bowl?
No. A smaller portion doesn’t change the conditions for making a product claim. For solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for the ‘low calorie’ claim; the products checked from Albert Heijn, Jumbo and PLUS are above this limit. You can, however, calculate the energy in a weighed portion using the nutritional values for the exact product.
Is 25 g a personal maximum for an evening watching football?
No. Here, 25 g is a comparison portion, not a personal maximum. Albert Heijn lists 25 g as the portion size for the cashews checked; the Netherlands Nutrition Centre gives 164 kcal as a general reference for 25 g of unsalted nuts. The energy value may differ for another product.
How should I store any nuts left over after the match?
Seal the pack well and store the nuts somewhere dry. The Netherlands Nutrition Centre advises storing nuts in a dry place in a tightly sealed container; Albert Heijn recommends storing the cashews checked in a cool, dark and dry place. Also follow the storage instructions and use-by or best-before information on the pack you buy.
What should I look out for if I have a peanut, nut or wheat allergy?
Check the ingredients and allergen information on the exact pack, as a product name alone doesn’t always tell you which ingredients or warnings apply. The Netherlands Food and Consumer Product Safety Authority (NVWA) lists peanuts and nuts as separate allergens for which information must be provided; a coating may also contain wheat. According to the NVWA, new rules on warnings about unintended presence due to cross-contamination will apply in the Netherlands from 1 January 2026.
Can I share whole nuts with young children without taking any precautions?
Don’t assume whole nuts are suitable for young children: the Albert Heijn, Jumbo and PLUS packs checked carry a choking hazard warning. Read the warning on the pack of the product you choose and take the child’s age and situation into account.