Which nuts are best for a lighter snack depends on what you want to cut down on: compare fat per 100 g if your goal is to eat less fat, and calories in an equivalent portion if you want to eat fewer calories. A reduced-fat claim is not the same as a low-fat claim. Also check the ingredients, portion size and allergens on the exact product packaging.
You want to know whether ‘lighter’ means less fat, fewer calories per portion or a different ingredient mix. The Netherlands Nutrition Centre provides general nutritional information about unsalted nuts; these values are not product specifications.
You’re looking for an unsalted option and judging it by the qualities that matter to you, without automatically assuming that unsalted means low in fat. The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five healthy eating guidelines.
You’re serving nuts to several guests and, if anyone has a known allergy, checking the ingredients and warnings on every current pack. The NVWA treats peanuts and tree nuts as separate allergens.
Compare the nutritional values per 100 g first, then calculate them for the same portion size. The European Union requires nutritional values to be given per 100 g or 100 ml. The Netherlands Nutrition Centre gives 164 kcal and 14.9 g of fat per 25 g of unsalted nuts as a general reference; these are not the values for a specific pack.
| What matters | What to check | Who is this most important to? |
|---|---|---|
| Proven fat reduction | Check the claim, the reference product and fat per 100 g. | If I want to eat less fat, I want to know what the comparison is based on; around 31% of consumers prioritise a proven reduction in fat. |
| Calories per portion | Compare kcal per 100 g and calculate the values for the same portion. | If I mainly want to consume fewer calories, I look at how much I actually serve myself; around 25% of consumers prioritise calories in their portion. |
| Unsalted ingredients | Check that it’s the unsalted version, and look at salt and fat separately. | If I deliberately choose unsalted nuts, I want to assess the ingredients separately from any fat claim; around 19% of consumers prioritise this. |
| Flavour and sharing | Choose the type of product and match the pack size to what you want to serve. | If the occasion and sharing are most important to me, I look at flavour and texture first; around 13% of consumers do the same. |
| Allergens for guests | Read the ingredients and warnings on the current pack. | If I’m serving someone with a known allergy, the product must be suitable for that guest; around 12% of consumers make allergens their first selection criterion. |
Unsalted refers to the salt content, not the total fat content. The Netherlands Nutrition Centre gives 14.9 g of fat per 25 g of unsalted nuts as a general reference; that figure doesn’t automatically apply to a specific pack.
Read the salt, total fat and calorie values separately, and use the nutrition table for the version you’re buying.
A smaller portion may contain less fat or fewer calories even if the ingredients per 100 g are the same.
Compare the values per 100 g first, then calculate them for the same quantity.
A claim about fat doesn’t tell you whether a product is suitable for someone with an allergy. The NVWA lists peanuts and tree nuts as separate allergens.
If anyone has a known allergy, check the ingredients and precautionary warnings on the current pack before serving.
Nuts can lose their quality. The Netherlands Nutrition Centre lists rancidity, a tough texture and mould as signs that unsalted cashews have spoiled.
Choose a size that suits what you want to serve, and follow the storage advice for the specific product.
Worth considering if you’re looking for peanuts with a crunchy coating to serve with drinks. Duyvis describes its Cocktail variant as a savoury snack.
The AH own-brand range offers unsalted cashews for anyone looking specifically for that option.
The range includes salted and unsalted nut mixes.
Alesto is Lidl’s range of products including nuts, dried fruit and party snacks.
ALDI lists Trader Joe’s unsalted nut mix, containing almonds, hazelnuts, walnuts and Brazil nuts.
PLUS lists an unroasted, unsalted nut mix in a 500 g bag.
This selection includes unsalted peanuts and nuts, as well as a nut and fruit mix. Compare the ingredients, portion packaging and current nutrition table when fat or calories are a deciding factor.
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An unsalted peanut option for anyone looking for a simple snack to serve with drinks.
The product description lists peanuts and sunflower oil, and notes that traces of cashews may be present.
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The individually wrapped portions are handy if you want to measure out how much you eat at each snack break.
The pack contains five 23 g portions and a mix of nuts and dried fruit, including walnuts, raisins, cranberries, cashews, almonds and hazelnuts.
The pack contains a desiccant sachet, which is not for consumption.
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An option for anyone looking for roasted, unsalted cashews to serve with drinks.
Contains cashews. Check the current nutrition table if you want to compare fat and calories.
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This mix is ideal if you’re looking for an unsalted combination of nuts to serve with drinks.
The description lists peanuts, almonds, cashews, Brazil nuts and hazelnuts, with no added salt.
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An option for anyone looking for unsalted walnuts to serve with drinks.
The walnuts are in their shells, so you’ll need to crack them before eating.
No. The European Commission defines ‘low fat’ for solid foods as no more than 3 g of fat per 100 g. A reduced-content claim compares the product with reference products, so it doesn’t have the same absolute limit. If you’re looking at a specific pack, check what the claim is based on.
First compare the values per 100 g, then calculate them for the same portion weight. Multiply the value per 100 g by your chosen portion weight and divide by 100. Do this separately for calories and fat. The European Union explains that nutritional values are given per 100 g or 100 ml and as average values.
Read the ingredients and any precautionary warnings on every current pack before serving the snack. The NVWA lists peanuts and tree nuts as separate allergens; a claim about fat says nothing about whether a product is suitable for someone with an allergy.
Don’t assume that unroasted or unsalted nuts are suitable. The Jumbo product page for Jumbo Unroasted Nut Mix 200 g warns that young children may choke on nuts.
For opened unsalted cashews, the Netherlands Nutrition Centre recommends storing them for six months in a kitchen cupboard or one year in the freezer. It lists rancidity, a tough texture and mould as signs that they have spoiled. Don’t automatically apply this advice to other types of nuts or coated snack nuts.
