If you want to keep an eye on your energy intake at a Christmas party, weigh out a portion of unsalted nuts and check the nutritional information on the exact pack. Regular nuts are not low in calories: for solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for a ‘low calorie’ claim, while the Netherlands Nutrition Centre lists 164 kcal for a 25 g handful of unsalted nuts.
You want to enjoy nuts at your Christmas party and know how much energy your weighed portion provides. The Netherlands Nutrition Centre lists 164 kcal per 25 g for unsalted nuts as a general category; check the nutritional information for the variety you buy.
You’re looking for a particular type of nut or a mix, with enough to go round your guests. Choose a pack size to suit your serving plan rather than assuming a bigger bag is automatically the better choice.
If guests have a relevant food allergy or young children will be eating, check the allergen information and consider how you’ll serve the nuts. The Netherlands Food and Consumer Product Safety Authority (NVWA) says that allergen information for prepacked products appears on the label; the Netherlands Nutrition Centre advises against giving whole nuts or peanuts to children under 4.
Compare energy on a like-for-like basis: the Netherlands Nutrition Centre lists 164 kcal per 25 g for unsalted nuts in general, while the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for solid foods to qualify for a ‘low calorie’ claim.
| Consideration | What to check when buying | Who it’s for |
|---|---|---|
| Energy per portion | Check the kcal per 100 g on the exact pack and weigh the amount you plan to serve. | Want to weigh your portion at the party and know its energy content? Around 39% of consumers put energy per portion at the top of their list when buying. |
| Ingredients and flavour | Check the types of nuts, the salt content and whether there’s a coating; compare the nutritional information for the exact variety. | If you’re looking for a particular type of nut, an unsalted option or a snack with a specific texture, compare those features separately. Around 23% of consumers prioritise ingredients and flavour. |
| Suitable for your guests | Read the ingredients and allergen warnings; take whole nuts into account if young children will be eating. | If you have guests with a relevant allergy or young children, suitability for them is your first consideration. Around 23% of consumers put guest safety at the top of their list when buying. |
| Quantity and leftovers | Choose a net weight to suit the number of guests eating nuts and your serving plan; follow the storage advice for opened nuts. | To buy enough without ending up with more than you need, plan around the portions you want to serve. Around 15% of consumers prioritise quantity and leftovers. |
‘Unsalted’ tells you about the salt, not the energy content. The Netherlands Nutrition Centre lists 164 kcal per 25 g for unsalted nuts in general; that doesn’t mean the product meets the European Commission’s ‘low calorie’ claim requirements.
Choose unsalted if it suits your dietary preferences, and assess the energy content separately. A smaller portion doesn’t change the energy per 100 g.
A suitable portion doesn’t make a product safe for a guest with a relevant allergy. Whole nuts also need extra care when young children are eating.
Check the full allergen information on the pack. The Netherlands Nutrition Centre advises against giving whole peanuts or nuts to children under 4.
Duyvis describes a range of preparation methods and party snacks with a dough coating. A product description like this doesn’t, on its own, compare calorie content.
Compare the nutritional information for the exact varieties you’re considering, on a per 100 g basis.
A 500 g pack contains twenty 25 g portions as a calculation example; the whole bag isn’t automatically one serving.
Weigh out the amount you want to offer in advance and store the rest according to the pack instructions.
Leftovers need to be stored appropriately. For opened mixed unsalted nuts, the Netherlands Nutrition Centre recommends 6 months in a kitchen cupboard or 1 year in the freezer; follow the pack advice for other varieties.
These brands offer different types of nuts and varieties to compare. The product features apply to the specific varieties mentioned, not automatically to the whole brand.
Worth considering if you’re looking for unsalted peanuts or a party snack.
The AH Unsalted Cashew Nuts listing could suit you if you’re looking for a single type of nut.
Jumbo lists Unsalted Cashew Nuts in a 200 g pack.
Lidl sells nuts under the Alesto range, including Way To Go cashews.
The TRADER JOE’S Nut Mix listed contains almonds, hazelnuts, walnuts and Brazil nuts in a 500 g pack.
PLUS lists unsalted, unroasted cashews in a 200 g pack.
This selection of Joybuy products includes unsalted nuts and nut mixes, so you can compare portion sizes, ingredients and nutritional values.
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An option if you want to serve one type of unsalted peanut and weigh out the portions yourself.
The product information lists 99% peanuts, sunflower oil and 2690 kJ per 100 g. May contain cashews.
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A good fit if you want to serve one type of almond; choose a pack size to suit the amount you want to serve.
The product information lists 100% almonds, 578 kcal per 100 g and 0.00 g salt per 100 g.
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An option if you’re looking for roasted cashews with no added salt, as stated in the product name.
The product information lists 596 kcal and 0.067 g salt per 100 g. Contains cashews and tree nuts.
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A good fit if you want to serve several types of nuts in one bowl.
The product information lists hazelnuts, walnuts, almonds and cashews, with 2650 kJ and 0.01 g salt per 100 g. May contain traces of peanuts and other nuts.
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The individual 25 g sachets are a good fit if you want to set out pre-portioned servings.
The product information lists 564 kcal per 100 g. The mix also contains dried fruit, so it isn’t a nut-only product; bear in mind that it contains tree nuts.
No. For solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for a ‘low calorie’ claim. A smaller portion doesn’t change how the product is assessed per 100 g.
Multiply the kcal per 100 g for the exact variety by the weight of your portion in grams, then divide by 100. Flink lists 614 kcal per 100 g for Duyvis Unsalted Peanut Nuts, 235 g; that works out at 153.5 kcal for 25 g. This is a calculation based on the nutritional information provided, not a measurement of our own.
Read the full ingredients list, allergen information and warnings on the pack for the exact variety. The NVWA lists peanuts and nuts separately as allergens and says that allergen information for prepacked products must appear on the label.
The Netherlands Nutrition Centre advises against giving whole peanuts or nuts to children under 4. Older children should also be supervised while eating; the Netherlands Nutrition Centre advises eating calmly at the table and staying with them.
Make your own plan based on the number of guests who’ll be eating nuts and how much you want to serve per person. As a calculation example, 25 g per person for 8 guests who eat nuts comes to 200 g; this isn’t a universal dietary recommendation or a prediction of how much guests will eat.
Follow the advice on the pack. For opened mixed unsalted nuts, the Netherlands Nutrition Centre recommends 6 months in a kitchen cupboard or 1 year in the freezer; this storage advice doesn’t automatically apply to every other variety.
