Holiday snackers watching their calories
You want to keep eating nuts, but you’re checking the energy content of a weighed portion rather than relying on a claim on the packaging.
Who is this guide for?
Label-conscious nut buyers
You want to compare ingredients, preparation methods and nutritional values before choosing an unsalted variety or one with a simple ingredient list.
Snackers on the go
You want to portion your snack in advance and take it with you, while keeping an eye on the portion size, edible weight and storage instructions.
What should you look for when choosing?
First compare the energy per 100 g with the amount of edible nuts you actually want to take with you. Then check the ingredients, portion sizes and storage instructions for the product.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Energy in your portion | Compare kcal per 100 g with the edible weight and the amount you actually eat. | If I want to weigh out my snack portion, I look at the edible weight and the amount I’m taking with me. Around 39% of consumers prioritise portion control. |
| Energy for the same weight | Compare the same amount of edible nuts and use the nutritional information for the exact variety. | If calories for the same amount are the deciding factor for me, I compare the values per 100 g before choosing a type or product. Around 31% of consumers prioritise this comparison. |
| Ingredients and preparation | Check for added salt or oil and see whether the nuts are unroasted, roasted or prepared in another way. | If I’m looking for unsalted nuts or a simple ingredient list, I want to know what else is in the product besides nuts. Around 15% of consumers focus mainly on ingredients. |
| Portioning and storage | Check the pack size, number of portions, edible weight and storage instructions. | If I’m preparing a snack to take with me, I want to be able to portion it in advance and store the packaging as directed. Around 15% of consumers consider ease of taking snacks with them the most important factor. |
Common pitfalls
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Assuming unsalted means low in calories
Unsalted tells you about the salt content, not the amount of energy. The unsalted cashew and peanut products checked list 598 to 622 kcal per 100 g.
Check the nutritional information and ingredients separately, and work out the energy content for the portion you want to eat.
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Comparing different portion sizes directly
The Netherlands Nutrition Centre’s generic values don’t always use the same portion size: 20 g for pistachios and 25 g for unsalted nuts. Comparing the figures as they are could therefore give you the wrong impression.
Compare the same amount of edible nuts, and keep generic values separate from the nutritional information for a branded product.
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Confusing pack weight with edible portions
For pistachios in their shells, the pack weight isn’t the same as the weight of the shelled nuts. Albert Heijn’s product information lists a 200 g pack and around four portions of 25 g of shelled pistachios.
Check the edible weight and the stated portions before comparing packs.
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Eating foraged chestnuts without being sure of the species
Sweet chestnuts are edible; horse chestnuts are not. Choosing chestnuts doesn’t make it safe to eat them if you’re unsure which species you’ve found.
Use chestnuts sold for eating, and don’t eat chestnuts you’ve gathered yourself if you’re not sure what species they are.
Brands to compare
Duyvis
Duyvis Unsalted Peanuts are a peanut product in a 235 g pack.
- The ingredients are peanuts and sunflower oil; the stated energy is 614 kcal per 100 g.
- Being unsalted doesn’t make this variety low in calories; check the portion size and nutrition table.
Albert Heijn
AH Unsalted Pistachios are roasted pistachios in their shells.
- The product information distinguishes a 200 g pack from around four portions of 25 g of shelled pistachios.
- When working out portions, bear in mind the difference between pack weight and edible weight.
Jumbo
Jumbo Unsalted Cashews are for anyone who wants to weigh out a portion of cashews.
- The ingredients are 99% cashews and sunflower oil; the product lists 622 kcal per 100 g.
- Here, unsalted doesn’t mean oil-free or low in energy.
Lidl
Lidl’s Alesto range includes nuts and dried fruit, including cashews in the Way To Go range.
- The range offers different types of snack to compare at product level.
- For a calorie comparison, use the nutrition table for the specific variety; a brand description isn’t a product-specific nutritional value.
ALDI
ALDI lists an unsalted Trader Joe’s nut mix with almonds, hazelnuts, walnuts and Brazil nuts in a 500 g pack.
- The mix brings several types of nut together in one product.
- A Nutri-Score A doesn’t mean the mix is low in energy; check the portion size and nutrition table.
PLUS
PLUS Unsalted Unroasted Cashews are worth considering if you’re looking for an unroasted variety made with cashews.
- The ingredients list cashews; the nutritional value is 598 kcal per 100 g.
- A simple ingredient list doesn’t change the fact that you need to weigh your portion to keep track of calories.
Nut products at Joybuy
These Joybuy products are suited to anyone who wants to weigh out unsalted or otherwise prepared nuts and take them along as a snack.
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g'woon mixed nuts, raw and unsalted, 200 g
Ideal if you want to combine different nuts in a raw, unsalted mix.
Ingredients: 30% hazelnuts, 30% walnuts, 20% almonds and 20% cashews.
The product information notes that it may contain traces of other nuts and peanuts.
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g'woon peanuts in their shells, 500 g
Ideal if you want to take peanuts in their shells as a snack and weigh out the edible portion separately.
Pack size: 500 g. Pack weight isn’t the same as edible weight.
The product information recommends storing in a cool, dry place and closing the pack securely after opening.
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Jiazhouyuanye cashew nuts, Original Flavour Large, 160 g
Ideal if you’re looking for cashews with a simple ingredient list and want to weigh out your portion.
Ingredient: 100% cashew kernels. The nutritional information lists 604 kcal and 0.028 g of salt per 100 g.
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g'woon almonds, raw and unsalted, 200 g
Ideal if you want to take raw, unsalted almonds with you and calculate the energy per weighed portion.
The product information lists almonds as the ingredient and 591 kcal per 100 g.
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g'woon cashew nuts, roasted and unsalted, 200 g
Ideal if you’re looking for roasted, unsalted cashews and want to calculate the energy per portion.
The ingredients list cashews; the nutritional value is 596 kcal per 100 g.
Frequently asked questions
Can these nuts be described as ‘low calorie’ or ‘low energy’ in the Netherlands?
Not if a product doesn’t meet the conditions for the claim. According to the European Commission, solid foods must contain no more than 40 kcal (170 kJ) per 100 g to qualify as ‘low energy’. ‘Reduced energy’ has different conditions, including a reduction of at least 30% and a statement of the characteristics that make this possible.
How can I compare the calories in nuts fairly?
Compare the same amount of edible nuts and use the nutritional information for the specific variety. For example, the Netherlands Nutrition Centre gives a generic portion of 20 g for pistachios and 25 g for unsalted nuts, so these figures aren’t directly comparable without converting them to the same amount.
Is 25 g also a recommended daily amount?
No. In this comparison, 25 g is simply a reference portion for comparing products on the same basis. The Netherlands Nutrition Centre updated its Wheel of Five on 9 April 2026; don’t automatically treat a portion used in a calorie comparison as personal daily advice.
How should I store an opened bag of nuts while on holiday?
Follow the instructions on the packaging for your product. For Duyvis Unsalted Peanuts, Joybuy recommends storing them in a cool, dry place away from direct sunlight, heat sources and moisture, and closing the pack securely after opening.
What should I look for if I have a peanut or nut allergy?
Check the allergen information on the packaging for the exact variety. The Netherlands Food and Consumer Product Safety Authority states that prepacked products must display allergen information; peanuts and nuts are listed as separate allergens. Unsalted says nothing about whether a product is suitable for someone with an allergy.