Choose nuts based on both the ingredients and the amount you actually eat. Diabetes.nl recommends unsalted nuts with no added sugar, but when planning your carbohydrate intake, the total carbohydrates per portion matter too. Small bags are handy if you want to measure out portions in advance; larger packs are better if you can portion them at home and store them. The pack size doesn’t automatically determine the right portion for you.
You want to weigh up the ingredients and total carbohydrates against the amount you eat, rather than looking only at the sugar figure or a health claim. Diabetes.nl provides general nutritional guidance on nuts and carbohydrates.
You’re looking for an amount that’s easy to take with you. Check whether the multipack contains small bags or larger packs that you’ll need to divide up yourself. For example, Duyvis describes a Walnut multipack containing four 30 g bags.
You divide nuts between people or eating occasions and want to consider portions, storage and allergens. Check the pack information: the Netherlands Nutrition Centre advises storing nuts in a tightly sealed container in a dry place.
Start by checking the ingredients and the portion you actually eat, then choose a pack that suits taking them with you, sharing and storage. Diabetes.nl recommends unsalted nuts with no added sugar; the Netherlands Nutrition Centre advises storing them in a tightly sealed container in a dry place.
| What to consider | What to look for | Who should pay particular attention? |
|---|---|---|
| Ingredients and carbohydrates | Read the ingredients and total carbohydrates per 100 g, then work this out for the amount you eat. | If you want to match your carb planning to your actual portion, the ingredients and total carbohydrates are what matter. Around 36% of consumers put the ingredients first. |
| Portion per bag | Check the weight of each individual pack and distinguish it from the portion you choose to eat. | If you don’t want to weigh out a portion each time, the weight per bag gives you a useful guide without defining your personal portion. Around 29% of consumers put portion control first. |
| Lunchboxes and sharing | Check the number of bags, the weight per bag and the allergen information. | If you’re dividing nuts between lunchboxes or people, the number of individual portions in the multipack matters. Around 21% of consumers put sharing and taking food with them first. |
| Storing larger packs | Check the total weight and how to seal and store opened packs. | If you’re buying several larger packs, you’ll want to know how to divide and store the contents between eating occasions. Around 14% of consumers prioritise practical storage. |
According to Albert Heijn, the AH Pecans unroasted 3-pack contains three separate 300 g packs. It’s a bundle of larger packs, not a set of small lunchbox bags.
Check both the number of packs and the weight of each one before choosing.
Weighing out larger packs yourself and dividing them between lunchboxes takes time to prepare.
The label for AH Pecans unroasted states that no sugar has been added, but also lists 9.9 g of carbohydrates per 100 g. These are two different things.
Compare the total carbohydrates with the amount you actually eat, not just the sugar figure.
An unsalted nut mix, student mix with raisins and borrelnootjes coated in batter all have different ingredients. Diabetes.nl recommends unsalted nuts with no added sugar, and suggests choosing borrelnootjes or varieties with chocolate or sugar less often.
Read the ingredients and nutritional information for the specific flavour and pack.
The term ‘unsalted’ doesn’t tell you how much to eat or how many carbohydrates are in your portion.
Use the label and the weight of your own portion to assess the amount.
Duyvis describes an Unsalted Nutmix Walnut in a multipack format containing four 30 g bags. This is an example of individually portioned bags, not a statement about current availability.
The AH Pecans unroasted 3-pack is a bundle of larger packs, not a small portion-sized multipack.
Jumbo Unsalted Nut Mix comes in a 200 g bag that you can portion out yourself.
Lidl describes a 200 g mix of unroasted, unsalted nuts.
The TRADER JOE’S Student Mix described is a 200 g unsalted mix.
PLUS describes an unsalted nut mix in a 200 g stand-up pouch.
These Joybuy products range from individual nuts to packs with separate portions. For each product, compare the ingredients, carbohydrates and amount per bag with what you want to eat.
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An option if you want to weigh out individual pistachio kernels; the product name lists a 100 g pack.
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Ideal if you want to crack your own walnuts and weigh out your portion.
The ingredients list contains walnuts only. The nutritional table lists 8.0 g of carbohydrates and 0.1 g of salt per 100 g.
The walnuts are in their shells and need to be cracked.
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Handy if you want to take pre-portioned bags with you; each individual pack contains 23 g.
The nutritional table lists 33.0 g of carbohydrates per 100 g. The mix contains raisins and sweetened cranberries.
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The pack contains 30 individual 25 g bags, ideal if you want to take pre-portioned servings with you.
The nutritional table lists 41.3 g of carbohydrates per 100 g. The mix contains raisins and sweetened dried cranberries.
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An assortment of individually wrapped nuts for taking portions with you or sharing.
The nutritional table lists 17.8 g of carbohydrates and 0.96 g of salt per 100 g. The flavour ingredients include sugar and salt.
No. When planning your carbohydrate intake, check the total carbohydrates and the amount you eat too. The label for AH Pecans unroasted lists 9.9 g of carbohydrates and 3.1 g of sugars per 100 g.
Multiply the value per 100 g by the weight of your portion, then divide by 100. For 25 g of AH Pecans unroasted, that’s 9.9 × 25 ÷ 100 = 2.475 g of carbohydrates, or 2.5 g rounded to one decimal place.
Store nuts in a tightly sealed container in a dry place; the Netherlands Nutrition Centre advises keeping them dry and well sealed. Also follow the storage and best-before information on the pack you bought.
For children under four, Amsterdam UMC recommends nut butter rather than whole nuts because of the risk of choking. This is safety advice for young children, not advice on diabetes treatment.
Check the ingredients list and allergen information on the specific pack before sharing nuts. The NVWA states that allergens must be listed in the ingredients; an individual portion bag doesn’t mean the product is free from other nuts or peanuts.
