Choose nuts based on their ingredients, the total carbohydrates in the portion you eat and their composition. Then compare the pack size with how much your household uses. A 500 g bag may suit a household that eats nuts regularly, while a smaller pack could make more sense if you use them slowly. A bigger bag doesn’t mean you have to eat a bigger portion.
You want to choose nuts that fit your diabetes-conscious diet, paying attention to total carbohydrates, ingredients and the portion you eat. The Diabetes Dietitians Network’s label guidance, from the Dutch Association of Dietitians, highlights the importance of checking carbohydrates on the label.
You use nuts regularly at home and compare larger packs by their ingredients, storage instructions and how much you actually get through. Product information from Albert Heijn, PLUS and Jumbo shows that 500 g household packs are available.
You don’t want to buy more than you need and might be looking for a smaller bag of peanuts or walnuts, for example. Duyvis describes a 235 g variety of unsalted peanuts, while Lidl offers a 200 g bag of walnuts.
Start by checking the ingredients and total carbohydrates for the portion you eat. Then compare the pack size and storage options with how much your household uses.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Ingredients and carbohydrates | Check the ingredients and total carbohydrates per 100 g, then work out the amount for the portion you eat. | When choosing nuts for my diabetes-conscious diet, I want to know what’s in them and how many carbohydrates are in my portion. Around 36% of consumers put ingredients and carbohydrates per portion first. |
| Pack size and mix | Compare the net weight, types of nuts and ingredient proportions across varieties. | If I’m considering a bigger bag, I want the amount and mix to suit what my household actually uses. Around 29% of consumers prioritise a suitable quantity and composition. |
| Portion size | Check the portion information on the label and compare nutritional values on the same weight basis. | I want to weigh my portion and use the nutritional values to work out what it contains, rather than treating the whole bag as one serving. Around 21% of consumers prioritise measured portions. |
| Storage and stock | Check the storage instructions, best-before date and how to seal the pack after opening. | If I won’t get through a big bag quickly, I want to know how to store its contents according to the pack. Around 14% of consumers prioritise keeping a suitable amount in stock. |
Salt and carbohydrates are different things on a label. Unsalted nuts can still contain carbohydrates.
Work out the total carbohydrates in the portion you eat. Don’t base your choice on a single word on the front of the pack.
For the AH mixed nuts reviewed, Albert Heijn lists twenty 25 g portions. Jumbo also gives portion information per 25 g; a portion shown on the label isn’t automatically personal dietary advice.
Weigh your portion and seal the rest according to the instructions on the pack.
The varieties reviewed from Albert Heijn and PLUS differ in their ingredients and how they’re prepared. Looking only at the pack weight overlooks these differences.
Compare the types of nuts, the proportions listed and how each variety is prepared.
A different mix or preparation method may not suit your preferences as well, even if the pack size is similar.
PLUS’s product information describes a stand-up pouch and gives storage instructions, but that doesn’t in itself mean the pack has a resealable closure.
Check the closure on the pack you buy and follow the storage instructions.
If the bag doesn’t seal properly, a separate airtight storage container may be useful.
The details below apply to the varieties described, not every product from each brand.
Duyvis describes a smaller 235 g bag of unsalted peanuts.
Albert Heijn’s product information describes a 500 g mix of unsalted nuts.
Jumbo describes a 500 g mix of unroasted, unsalted walnuts, hazelnuts, cashews and almonds.
Lidl’s Dutch product page describes a 200 g bag of unsalted, unprocessed Californian walnuts.
ALDI describes a 500 g bag of unsalted Trader Joe’s nut mix containing almonds, hazelnuts, walnuts and Brazil nuts.
PLUS describes a 500 g stand-up pouch of unroasted, unsalted nut mix, with no added oil ingredient.
These nut options on Joybuy range from smaller packs to 500 g bags. Compare the type of nut, ingredients and pack size with how much you use.
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A smaller pack for anyone looking for one type of nut.
The ingredients list states 100% walnuts.
The nutritional information lists total carbohydrates per 100 g.
Store in a cool, dry place and seal the pack after opening.
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A smaller pack for anyone looking for peanuts rather than a nut mix.
The ingredients list states 99% peanuts and sunflower oil.
The nutritional information lists total carbohydrates per 100 g.
May contain traces of cashews; check the pack if allergens are relevant to you.
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A larger mix for households looking for unroasted, unsalted nuts.
The mix contains hazelnuts, walnuts, almonds and cashews.
The nutritional information lists total carbohydrates per 100 g.
May contain traces of peanuts and other nuts; follow the storage instructions on the pack.
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A larger pack for anyone looking for one type of nut.
The ingredients list states 100% walnuts.
The nutritional information lists total carbohydrates per 100 g.
The product instructions say to consume the contents immediately after opening; bear this in mind when choosing a pack size.
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A larger pack for anyone looking for macadamia nuts as their only type of nut.
The product information lists macadamia nuts and states that no salt, sugar or seasoning has been added.
The nutritional information lists total carbohydrates per 100 g.
The product instructions say to consume the contents immediately after opening; bear this in mind when choosing a pack size.
No. Check the total carbohydrates and work out the amount for the portion you eat. Sugars are already included in total carbohydrates, so don’t count them again.
No. Albert Heijn and Jumbo give portion information for 25 g for the varieties reviewed. This is product information, not personal dietary advice. Use the label details for your calculations and, if needed, discuss a personal eating plan with your diabetes dietitian.
Follow the instructions for the variety you have. Albert Heijn says to close the pack securely after use and store it in a cool, dry place; PLUS says to store it in a dry, dark place, while Jumbo recommends a cool, dry, dark place. Don’t assume the storage instructions for one pack apply to another.
That depends on your allergy and the specific pack. Duyvis lists peanuts as an allergen and warns that traces of nuts may be present. Check the ingredients and cross-contamination warnings, and don’t assume that a different type of nut is automatically safe.
No. The Netherlands Food and Consumer Product Safety Authority states that medical claims are prohibited when selling and promoting food. Choosing a product based on its nutritional information is not a treatment claim.
