Mindful snackers
You want to enjoy regular nuts over New Year’s Eve, while deciding in advance how much to serve and how many calories your portion contains. Compare the same weight in grams, rather than different serving sizes set by manufacturers.
Who is this guide for?
Looking for fewer kcal per gram
Your main question is which type contains demonstrably less energy. Sweet chestnuts are a separate option to explore; check how they’re prepared and the nutritional information for the variety you buy.
Fans of savoury snacks
You’re after a savoury snack and want to know what salt, seasoning and preparation descriptions mean. Consider taste, calories and allergens separately.
What should you look for when choosing?
Before your get-together, decide what matters most to you: the calories in your portion, the energy value per gram, salt and ingredients, or a savoury snack that’s ready to serve.
| What to consider | What should you check? | Who is this most important for? |
|---|---|---|
| Calories in your portion | Compare kcal per 100 grams and weigh the amount you eat. | If I want to stick to regular nuts, I want to know how many calories are in my portion; around 36% of consumers prioritise calories per portion. |
| Fewer kcal per gram | Compare products in the same state and use the nutritional information per 100 grams. | If I’m mainly looking for fewer calories per gram, I’m open to trying a different type, such as sweet chestnuts; around 29% of consumers prioritise energy density. |
| Salt and ingredients | Check the ingredients and salt per 100 grams separately from the kcal; check the packaging for allergen information. | If I want an unsalted snack with a clear ingredients list, I’ll also check the kcal; around 21% of consumers prioritise salt and ingredients. |
| Savoury flavour | Check the seasoning, salt and kcal for the exact variety. | If I want something savoury that’s ready to serve, I’ll pay attention to how much I serve and check the label; around 14% of consumers prioritise flavour and convenience. |
Common mistakes
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Unsalted, unroasted or made without oil doesn’t mean low in calories
These terms describe the salt content or preparation method. Labels for the regular nuts compared list 594–635 kcal per 100 grams, including information from Albert Heijn, Jumbo and PLUS.
Check kcal, salt and preparation method separately, then work out the energy in the portion you’ll actually eat.
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Comparing manufacturers’ serving sizes directly
A lower figure per portion may simply reflect different stated serving sizes: Albert Heijn uses 25 grams for its almonds, while Duyvis lists 30 grams for its oven-roasted almonds.
Compare per 100 grams first, then calculate the figures for the same amount of each product.
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Using the nutritional values for fresh chestnuts for a differently prepared product
Fresh chestnuts and, for example, steamed or sweetened chestnuts are different varieties; their nutritional values aren’t necessarily interchangeable.
Check the product’s state, any added ingredients and the label for the variety you’re buying. Follow the preparation instructions provided for it.
Fresh chestnuts need preparing and time in the oven.
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Treating a large pack as a personal serving
The pack weight isn’t the same as a portion. A pack of AH Unsalted Almonds contains 190 grams; the stated serving size is 25 grams.
Weigh the amount you want to serve and seal the rest according to the storage instructions.
Brands to consider
Duyvis
A savoury snacking range that includes peanuts, mixed nuts and coated snacks. Duyvis describes its oven-roasted almonds as roasted without added oil or fat.
- Duyvis’s product description says this almond variety is roasted without added oil or fat.
- The label lists 635 kcal and 1.1 grams of salt per 100 grams. The preparation method doesn’t make this product low in calories.
Albert Heijn
Its own-brand options include unsalted almonds and a separate range of fresh sweet chestnuts.
- The label for AH Unsalted Almonds lists 627 kcal per 100 grams and almonds as the ingredient. The label for AH Chestnuts lists 189 kcal per 100 grams and includes preparation instructions.
- A simple ingredients list doesn’t make almonds low in calories. The value for fresh chestnuts doesn’t automatically apply to other preparations.
Jumbo
Jumbo Unsalted Pistachios are a specific variety to compare for energy and salt content.
- The label lists 594 kcal per 100 grams.
- The salt content is 0.21 grams per 100 grams; Jumbo says this comes from naturally occurring sodium. This figure applies to this product, not all nuts from the brand.
Lidl
According to Lidl, Alesto includes nuts, dried fruit and party snacks.
- The range offers different types of snacks to explore.
- A description of the range doesn’t tell you how many kcal are in an individual nut variety. Check the product’s own label to compare.
ALDI
The product description for Trader Joe’s Unsalted Nut Mix lists almonds, hazelnuts, walnuts and Brazil nuts in a 500-gram pack.
- The mix contains different types of nuts in one pack.
- The ingredients and the ‘unsalted’ description don’t, on their own, indicate a calorie advantage.
PLUS
PLUS Unsalted, Unroasted Cashews are a good fit if you’re looking for a variety with no added salt and no roasting.
- The label lists cashews as the ingredient, with 598 kcal and 0.07 grams of salt per 100 grams.
- Unroasted and unsalted doesn’t mean low in calories. The packaging warns that the product may contain peanuts.
Products at Joybuy
This selection includes ready-to-eat sweet chestnuts and almonds. The product information gives the available energy and ingredient details for each variety.
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ChaCha Chestnut Kernels 220g
A good choice if you’re looking for a chestnut snack that’s ready to serve.
The product information lists 100% chestnut kernels, 178 kcal and 0 g of salt per 100 g.
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7FRESH Chestnut Kernels 300g
A good choice if you want to eat chestnut kernels without any further preparation.
The product information lists chestnut as an ingredient and 185 kcal per 100 g.
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J.ZAO S++ Grade Whole Chestnuts 1 kg (10 sachets), ready-to-eat peeled
A good choice if you’re looking for chestnuts that the product information says are ready to eat.
The product information lists chestnuts as the ingredient and 191 kcal per 100 g.
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Be&Cheery Smiling Chestnuts 120g
A good choice if you’re looking for a chestnut snack that the product information says is ready to eat.
The product information lists chestnut and sugar as ingredients and 196 kcal per 100 g.
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Anatolia Badem Natural almonds 500 g
A good choice if you want to stick to regular almonds and choose your own portion size.
The product information lists 100% almonds and 578 kcal per 100 g. Almonds are nuts.
Frequently asked questions
When can a nut product be described as low in calories?
For a ‘low energy’ claim, solid foods must contain no more than 40 kcal (170 kJ) per 100 grams, according to the European Commission. So compare the actual nutritional information and portion size, rather than describing regular nuts or fresh chestnuts as low in calories without evidence.
Does reduced energy value mean the same as low energy value?
No. According to the European Commission, a ‘reduced energy’ claim requires an energy reduction of at least 30%, and the characteristic responsible for the reduction must be stated. This is a different claim from the threshold for ‘low energy’; only use the claim if the comparison meets the requirements.
What should you check if you have a peanut or nut allergy?
Read the allergen information on the exact packaging, including warnings about the possible presence of other allergens. The Netherlands Food and Consumer Product Safety Authority says that prepacked products must carry allergen information. The AH almonds, Jumbo pistachios and PLUS cashews checked for this article warn that they may contain peanuts; Duyvis also lists wheat.
How do you prepare fresh sweet chestnuts?
For the AH fresh sweet chestnuts, the instructions are to carefully score a cross in each chestnut, roast them in the oven at 200°C for 15–20 minutes, leave them to cool briefly and then peel them. These instructions apply to that variety; follow the label for any other chestnut product.
How should you store leftover nuts?
Store nuts in a tightly sealed container in a dry place; the Netherlands Nutrition Centre recommends keeping them somewhere cool if possible. Also follow the packaging instructions: AH almonds should be stored in a cool, dark, dry place and sealed tightly after use.