Calorie-conscious snackers
You want to know how much energy is in the amount you eat. The Netherlands Nutrition Centre lists 164 kcal for a 25 g handful of unsalted nuts; this is a figure for the category as a whole.
Who is this buying guide for?
Shoppers looking for simple, unsalted nuts
You compare ingredients and preparation methods, and check allergen information. The Netherlands Nutrition Centre recommends eating a variety of unsalted nuts. If you have a specific allergy, it’s important to check the ingredients on the exact pack.
Practical grocery planners
You’re looking for a pack that suits your snacking routine and how quickly you’ll use it. Compare the net weight with the stated portion size, and follow the storage instructions on the pack.
What should you look for when buying?
| What to consider | What to look for | Who might find this useful? |
|---|---|---|
| Energy per portion | Compare the kcal per 100 g on the label, then calculate the amount for the weight you actually eat. | If I want to snack mindfully, I want to know how much energy is in my weighed portion. Around 42% of consumers prioritise energy per snack portion. |
| Ingredients and allergens | Check the ingredients, salt per 100 g and specific allergens. If buying loose nuts, ask which types of nuts are included. | If I want to avoid added salt or a particular type of nut, I check the ingredients and allergen information. Around 25% of consumers prioritise these checks. |
| Portion size and storage | Check the net weight, stated portion size and storage instructions. Weigh out your snack separately. | If I use a pack over several snacking occasions, I want to be able to portion it out and store the rest properly. Around 17% of consumers prioritise this convenience. |
| Pack size | Choose an amount that suits how quickly you’ll use it and how you’ll store it; a bag isn’t a portion size. | If you’re stocking up on nuts for several shopping trips or snacking occasions, you’ll want a pack size that suits how quickly you’ll use it. Around 16% of consumers prioritise choosing the right amount. |
Common pitfalls
-
Assuming unsalted or unroasted means low in calories
Salt content and preparation method don’t tell you how much energy is in a portion. AH Unsalted Almonds list 627 kcal per 100 g, according to Albert Heijn.
Consider energy, salt and preparation method separately, and check the label on the exact pack.
-
Eating the whole bag as one snack portion
AH Unsalted Almonds come in a 190 g pack and list a portion size of 25 g, according to Albert Heijn. So the pack contents aren’t the same as one portion.
Weigh out the amount you want to eat and use that as your portion, rather than taking an unmeasured handful from the bag.
-
Relying on a general mix name for allergen information
For loose nuts, it matters which specific types are in the mix. The NVWA stresses that this information must be clear for unpackaged foods sold loose.
Before buying, ask which types of nuts are included and what allergen information is available.
Brands and product ranges to help you choose
Duyvis
A useful option if you’re comparing unsalted peanuts with other preparation methods.
- Dutch product information for Duyvis Unsalted Peanuts, 235 g, lists 614 kcal per 100 g. The ingredients are peanuts and sunflower oil (Flink Nederland and Foodello).
- ‘Unsalted’ alone doesn’t tell you the energy value. Duyvis describes the preparation methods used for its product ranges; this isn’t an independent taste review.
Albert Heijn
AH Unsalted Almonds are a single-nut product with information about ingredients and portion size.
- The 190 g pack lists almonds as the only ingredient, 627 kcal per 100 g and a portion size of 25 g (Albert Heijn).
- The label notes that other nuts and peanuts may be present. Check this information if it’s relevant to you.
Jumbo
The range includes unsalted cashew nuts and several product variations.
- The official category page lists, among other products, 200 g and 500 g packs of unsalted cashew nuts (Jumbo).
- Compare information for the same product variation: unroasted and roasted nuts are prepared differently.
Lidl
A Lidl Netherlands product listing features unsalted almonds.
- The product listing confirms that these are unsalted almonds (Lidl Nederland).
- To compare energy values, use the nutrition information on the exact pack.
ALDI en TRADER JOE’S
The ALDI product listing features an unsalted nut mix with several types of nuts.
- The mix lists almonds, hazelnuts, walnuts and Brazil nuts (ALDI Nederland).
- TRADER JOE’S is the product brand name used in this listing; ALDI is the retailer.
PLUS
The PLUS nut mix is an option if you’re looking for an unroasted, unsalted mix.
- The product name describes a 200 g unroasted, unsalted mix; PLUS recommends storing it in a cool, dry place away from light.
- Unroasted and unsalted don’t indicate the energy value. Check the nutrition information on the pack you choose.
Nuts and nut mixes on Joybuy
These products are suited to anyone choosing nuts or nut mixes and comparing the energy per weighed portion. The selection includes single-nut products and mixes; the J.ZAO mix also contains dried fruit.
No image available
g'woon Raw Unsalted Almonds, 200 g
A good choice if you’re looking for almonds with no added salt and want to weigh out your own portion.
Raw and unsalted; 591 kcal per 100 g; ingredients: almonds.
No image available
g'woon Roasted Unsalted Cashew Nuts, 200 g
For anyone who likes roasted, unsalted cashew nuts and wants to calculate the energy per weighed portion.
596 kcal per 100 g; ingredients: cashew nuts.
No image available
g'woon Unroasted Unsalted Nut Mix, 500 g
A good choice if you want a mix of different nuts and prefer to weigh out your own portion.
Unroasted and unsalted; 663 kcal per 100 g; contains hazelnuts, walnuts, almonds and cashew nuts.
No image available
Golden Turtle Premium Raw Peanuts with Skin, 500 g
For anyone who wants to weigh out peanuts and roast them at home for a crunchy snack.
Unroasted; 567 kcal per 100 g; peanuts as the ingredient. The product description suggests roasting before eating.
No image available
J.ZAO Classic Daily-Nut Mix, 750 g, 30 portions
For anyone looking for individually wrapped portions; check the ingredients if you only want nuts.
30 portions of 25 g; 564 kcal per 100 g. Also contains raisins, sweetened cranberries and blackcurrants.
Frequently asked questions
When can a product be labelled ‘low-calorie’?
For solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for a ‘low-calorie’ claim. Eating a small portion doesn’t change the energy per 100 g.
Do unsalted or unroasted nuts contain fewer calories?
These terms describe the salt content or preparation method; they don’t indicate the energy value on their own. For example, AH Unsalted Almonds list 627 kcal per 100 g, according to Albert Heijn. Compare the nutrition information for the exact product variation.
How do I calculate the energy in my portion?
Multiply the kcal per 100 g on the label by the weight of your portion in grams, then divide the result by 100. The Netherlands Nutrition Centre’s general figures are 154 kcal per 25 g of unsalted cashew nuts and 176 kcal per 25 g of unsalted walnuts. These are category figures, not values that apply to every pack.
What should I ask about loose nuts at the market?
Ask which specific types of nuts are in the mix and what allergen information applies. The NVWA says it must be clear which types of nuts are included in unpackaged foods; under certain conditions, this information can be given verbally.
Is a 500 g bag one snack portion?
No. The net weight of a pack doesn’t automatically equal one portion. Weigh out the amount you want to eat and follow the storage instructions for the rest of the pack.