For a mindful midnight snack, starting with a smaller, measured portion is a practical approach. Then compare the kcal per 100 g for the exact product. Of the four supermarket varieties compared, PLUS unroasted, unsalted cashews have the lowest stated value: 598 kcal per 100 g, compared with 614 for Duyvis, 622 for Jumbo and 649 for Albert Heijn. These figures come from product information provided by PLUS, Jumbo and Albert Heijn, and by Five Star Trading Holland for Duyvis. They are not a reason to describe any of these nuts as low-calorie.
Useful if you want to be mindful of how much energy you’re getting from an evening snack. Compare the same edible weight and weigh your portion: general nutrition values and the labels on specific products don’t always use the same portion size.
For anyone who prefers unsalted nuts or a short ingredients list. The Netherlands Nutrition Centre recommends unsalted nuts; also check whether oil has been added to the variety.
If you often have a small evening snack, the packaging and storage requirements may also matter. Choose an amount that suits how you use them, and seal the pack well after opening. The Netherlands Nutrition Centre recommends storing nuts in a cool, dark and dry place.
First compare the nutritional value of the exact product and the portion you actually eat. Then check the ingredients, type of nut and packaging.
| What to consider | What should you check? | Who should pay particular attention? |
|---|---|---|
| Energy per portion | Compare the kcal per 100 g on the label and weigh out the same amount of edible nuts. | If I mainly want to know how much energy my portion contains, I check both the label and the weight. Around 36% of consumers put the energy in their portion first. |
| Salt and ingredients | Check the ingredients list separately from the front of the pack: unsalted doesn’t automatically mean that no oil has been added. | If I’m looking for an unsalted variety with a simple ingredient list, I want to know exactly what’s in it. Around 29% of consumers put the ingredients first. |
| Type of nut and preparation | Check the type of nut, how it has been prepared and whether any ingredients have been added. | If I mainly want peanuts, cashews or pistachios, or have a particular preparation in mind, I choose accordingly and adjust my portion if needed. Taste and preparation come first for around 21% of consumers. |
| Packaging and storage | Check the net weight and storage instructions; a pack isn’t the same as one portion. | If I’m buying nuts for several snack times, the amount and how well the pack can be resealed need to suit the way I use them. Around 14% of consumers focus mainly on stock and packaging. |
Unsalted describes the salt content, not the energy. The varieties compared are still energy-dense products.
Compare kcal per 100 g and per weighed portion. Don’t describe these products as low-calorie.
A handful can weigh a different amount depending on the type of nut. For example, the Netherlands Nutrition Centre uses 25 g for general unsalted nuts and 20 g for pistachios in the guidance we consulted.
Convert both values to the same edible weight and, when buying, use the label for the exact variety.
The Duyvis peanuts and Jumbo cashews we checked list sunflower oil; the PLUS cashews and AH pistachios we checked list only the relevant nut.
Read the ingredients list and nutrition table separately. One doesn’t replace the other.
When a pack contains several portions, it can be harder to judge how much you’ve actually eaten by eye. Nuts may also be less suitable to eat if they aren’t stored properly after opening.
Set aside your portion and seal the rest well. The Netherlands Nutrition Centre recommends storing nuts in a cool, dark and dry place.
Duyvis unsalted peanuts are an option if you’re looking for peanuts and want to avoid added salt.
AH Unsalted Pistachios 140 g are a good fit if you’re looking for a pistachio variety with no added oil.
Jumbo unsalted cashews are an option if you prefer this type of nut with added sunflower oil.
Alesto stocks natural cashews and almonds, among other products, for anyone who wants to compare these varieties in store.
TRADER JOE’S roasted, unsalted cashews are listed in a 250 g pack.
PLUS unroasted, unsalted cashews 200 g are a good fit if you’re looking for cashews with no other ingredients.
This selection includes peanuts, almonds and cashews, with differences in whether they’re in shells, how they’re prepared and whether they’re labelled unsalted.
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An option if you’re looking for peanuts described in the product name as raw and skin-on; roasting and salting are mentioned as preparation options. Contains peanuts.
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A good fit if you want peanuts in their shells; remove the shell before eating the kernel. Contains peanuts.
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An option if you’re looking for unsalted peanuts. This variety contains sunflower oil and may contain cashews; check the current label if ingredients or allergens are important to you.
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A good fit if you want almonds as a snack; the product information lists almonds as an ingredient. Contains almonds, a tree nut allergen.
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An option if you’re looking for roasted, unsalted cashews. The product information lists cashews as an ingredient; check the label for details relevant to your choice.
No. The four supermarket varieties compared are energy-dense products, with stated values ranging from 598 to 649 kcal per 100 g. The NVWA says that nutrition claims must meet European requirements, so compare the nutritional value and portion rather than describing these products as low-calorie.
Compare the same edible weight and, for a product you’ve bought, use the label for the exact variety. The Netherlands Nutrition Centre lists 20 g for pistachios and 25 g for general unsalted nuts in the guidance we consulted, so these handfuls aren’t directly comparable.
No. The Duyvis peanuts and Jumbo cashews we checked list sunflower oil, while the PLUS cashews and AH pistachios we checked list only the relevant nut as an ingredient. For the exact variety, read both the ingredients list and the nutrition table.
Check the ingredients list and any warning about possible unintended presence on the pack for the exact variety. The NVWA requires allergen information to be clearly stated; peanuts and tree nuts are relevant allergens. A label such as ‘unsalted’ doesn’t change the allergen information.
The NVWA warning dated 20 May 2026 concerns TRADER JOE’S unsalted cashews, 170 g, barcode 2003020120930 and best-before date 23-09-2026, due to possible metal fragments. Do not eat the pack in question. The warning doesn’t automatically apply to other pack sizes or batches.
