Start by checking the fat per 100 g, then consider how much you’ll actually eat. Unsalted or made without added fat doesn’t automatically mean low in fat. For solid foods, the European Commission sets a maximum of 3 g of fat per 100 g for a ‘low fat’ claim. A smaller portion reduces how much you eat, but doesn’t change the product’s composition.
You want to compare fat content accurately and understand the difference between low fat, unsalted and made without added fat. Unsalted cashews can still contain a lot of fat, as product information from Albert Heijn and Jumbo shows.
You want to keep eating regular nuts, but would rather weigh out a smaller amount in advance. Compare nutritional values per 100 g and calculate them for your own portion; a pack isn’t automatically a single serving. The Netherlands Nutrition Centre lists 164 kcal and 14.9 g of fat for 25 g of unsalted nuts as general food data.
Your main priority is a nut snack with no added salt, not necessarily one that’s low in fat. The Netherlands Nutrition Centre includes unsalted nuts in the Wheel of Five; check the ingredients of the specific variety too.
Choose this option: if you’re looking for a nut snack that’s demonstrably low in fat, compare the value per 100 g with the threshold for the claim.
Bear in mind: for solid foods, the European Commission sets a maximum of 3 g of fat per 100 g for a ‘low fat’ claim.
Choose this option: if avoiding added salt matters more to you than choosing a lower-fat option.
Bear in mind: unsalted says nothing about fat content; the Netherlands Nutrition Centre includes unsalted nuts in the Wheel of Five.
Choose this option: if you’re looking for a product made without added oil or fat.
Bear in mind: Duyvis says its Oven Baked Peanuts Original are made without added oil or fat. That doesn’t automatically make them low in fat or unsalted.
| What to consider | What should you check? | Who is this important to? |
|---|---|---|
| Identifying a lower fat content | Compare fat per 100 g and check that the claim is supported for the exact variety. | If I’m genuinely looking for less fat, I want to be able to compare the nutritional value with the claim. Around 36% of consumers put fat content first. |
| Fat and energy per portion | Weigh your preferred portion and calculate the values per 100 g for that amount. | If I want a smaller snack without necessarily choosing a different type of nut, I pay attention to how much I eat. Around 29% of consumers prioritise portion size and energy content. |
| Choosing unsalted | Check both the ingredients and the salt per 100 g; assess the specific variety. | If I mainly want to avoid added salt, I check this separately from the fat content. Around 21% of consumers put unsalted products at the top of their list. |
| Packaging and portioning | Check the net weight and whether the pack suits the way you want to divide and store your portions. | If I want to prepare snack portions in advance, I look for a pack that suits my needs. Around 14% of consumers consider packaging and portioning their main priority. |
Salt and fat are different properties. According to Albert Heijn, AH Unsalted Cashews contain 50 g of fat per 100 g.
Check the fat value alongside the salt information and compare products on the same weight basis.
Duyvis describes Oven Baked Peanuts Original as made without added oil or fat, but this method of preparation doesn’t prove that the product is low in fat.
Consider the preparation method separately and check the nutrition table as well.
The AH tub reviewed contains 170 g; Albert Heijn lists a serving size of 25 g.
Weigh out the amount you want to eat in advance and calculate the nutritional values for that portion.
Less fat says nothing about allergens. The Netherlands Food and Consumer Product Safety Authority states that allergen information must be available before purchase. Allergy Centres Netherlands describes peanut allergy as separate from nut allergy.
Check the ingredients and allergen information for the exact variety before buying.
Oven Baked Peanuts Original is an example of nuts that the manufacturer says are made without added oil or fat.
AH Unsalted Cashews are a supermarket own-brand option for anyone looking to avoid added salt.
Jumbo Unsalted Cashews are a supermarket own-brand option with nutritional values listed per 100 g.
Way To Go! Unsalted Cashews are an example of a multipack option.
TRADER JOE’S Unsalted Nut Mix is an option for anyone looking for a nut mix and planning to portion it themselves.
PLUS Salted Cashews FT are a salted variety in a 170 g tub.
These products are here as starting points for a late-night nut snack. Compare the nutrition table for the exact variety and weigh out a portion if you want to eat less.
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The product name describes peeled chestnuts that are ready to eat. Check the fat per 100 g on the packaging before considering them low in fat.
The pack is listed as 1 kg, divided into 10 sachets.
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The product name describes a salted nut mix. Choose it only if salted snacks suit your preferences, and check the fat and salt per 100 g, as salt says nothing about fat content.
The product name lists a pack size of 150 g.
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This mix of nuts and dried fruit could suit you if you’re looking for a mixed snack. Check the nutrition table for this variety and consider how much you plan to eat.
The product name lists 750 g and 30 sachets. Individual portion packs don’t automatically make a product low in fat.
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The product name lists hickory nuts and includes the term ‘Non-Fried’. This description of the preparation method doesn’t in itself prove that the product is low in fat.
Check the nutritional values and ingredients for the exact variety if fat or salt is a deciding factor for you.
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According to the product information, this variety consists of walnuts in their shells; bear in mind that you’ll need to crack the shells before eating them.
The product name lists a pack size of 128 g. Check the fat per 100 g if this is your main shopping criterion.
Only if the solid food contains no more than 3 g of fat per 100 g. The European Commission sets this threshold for the ‘low fat’ claim and claims with the same meaning.
Multiply the value per 100 g by your portion weight divided by 100. For AH Unsalted Cashews, a 25 g portion provides 12.5 g of fat and 155.5 kcal, based on the Albert Heijn product page: 50 × 25/100 and 622 × 25/100.
Check the allergen information for the exact variety before buying. The Netherlands Food and Consumer Product Safety Authority says allergen information must be available before purchase; Allergy Centres Netherlands describes peanut allergy as separate from nut allergy.
Always follow the label on your product too. For opened mixed, unsalted nuts, the Netherlands Nutrition Centre’s Storage Guide recommends 6 months in a kitchen cupboard and 1 year in the freezer.
