If you want to eat less fat on your train journey, compare both the fat content per 100 g and the amount you take with you. A smaller portion reduces the amount of fat you eat, but it doesn’t change the composition of ordinary nuts. Chestnuts are an alternative worth considering; ‘no added fat’ describes how a product is prepared and is not the same as a low total fat content.
If total fat content is your main concern, compare ordinary nuts with an alternative such as chestnuts. Be sure to distinguish between a product that is low in fat and a portion that contains little fat. The Netherlands Nutrition Centre gives 14.9 g of fat per 25 g serving as a general nutritional value for unsalted nuts; this is not a product specification.
If you want to keep taking nuts with you but limit the amount you eat at each snack break, weigh out a portion in advance. Unsalted doesn’t mean low fat: it refers to the salt content, not the total fat content.
If you want to avoid added cooking fat or are specifically looking for unroasted, roasted or unsalted varieties, check the exact product variant. These preparation details don’t automatically apply to every product from the same brand.
First decide whether you want to focus on the product’s fat content, the amount you eat at each snack break, how easy it is to take with you, or the ingredients and preparation method.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Fat content and preparation claims | Compare total fat per 100 g. Assess ‘no added fat’ separately from the total fat content. | If I want to eat less fat, I check the nutrition table rather than relying on the preparation method alone. Around 36% of consumers prioritise total fat content. |
| Amount per portion | Weigh out the amount and calculate the fat content using the nutritional information for that exact product. | If I want to keep eating ordinary nuts, I want to decide for myself how much to take with me. Around 29% of consumers prioritise portion control. |
| Taking it with you and storage | Check the pack size, whether the packaging can be resealed and the storage instructions on the label. | If I want to take a snack with me and store it while travelling, I look for packaging that suits my journey. Around 21% of consumers prioritise convenience when travelling. |
| Ingredients and preparation | Check whether the variety is unsalted, unroasted or roasted, and read the allergen information. | If the ingredients or preparation method determine my choice, I check the exact variant and its label. Around 14% of consumers make this their top priority. |
Unsalted describes the salt content, not the total fat content. The Netherlands Nutrition Centre gives 14.9 g of fat per 25 g of unsalted nuts as a general figure.
Compare total fat in the nutrition table separately from salt.
Duyvis states that Oven Baked Peanuts Original is made without added oil or fat. This claim about the preparation method doesn’t prove that its total fat content is lower than that of another product.
Check the total fat content on the label, and treat the preparation claim as referring only to what the manufacturer states.
A pack weighing 200 or 250 g doesn’t tell you how much you’ll eat in one sitting. For example, the Netherlands Nutrition Centre uses 25 g as a reference serving for unsalted nuts.
Before you set off, weigh out the amount you want to take with you and use that to calculate the nutritional values.
Oven Baked Peanuts Original is worth considering if you want to avoid added cooking fat.
AH Unsalted Cashews and AH Bio Steamed Chestnuts are two different options to compare.
Jumbo Unsalted Cashews 200 g is worth considering if you’re looking for an unsalted cashew variety.
Alesto is a range that includes nuts, dried fruit and party snacks.
TRADER JOE'S Roasted and Unsalted Cashews 250 g is a clearly labelled preparation option.
PLUS Unsalted Unroasted Cashews, per 200 g bag, is worth considering if you’re looking for unroasted cashews.
This selection includes chestnuts with a stated fat content below the European threshold for a ‘low fat’ claim, as well as ordinary nuts that you can portion yourself. Unsalted, roasted or unroasted doesn’t in itself mean low fat.
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A chestnut alternative for anyone keeping an eye on total fat content; the product information says these peeled chestnuts are ready to eat.
The product information lists 1.7 g of fat and 0 g of salt per 100 g, in 10 bags of 100 g. The European Commission sets a maximum of 3 g of fat per 100 g for solid foods to qualify for a ‘low fat’ claim.
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A roasted, unsalted cashew option for anyone who wants to take ordinary nuts with them and choose their own portion; this isn’t a low-fat option.
The product information lists 46.67 g of fat per 100 g. Unsalted doesn’t mean that no oil has been added.
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Unsalted walnuts for anyone who wants to weigh out their own portion. Bear in mind that, according to the product information, they’re in their shells and need cracking first.
The product information lists 64.3 g of fat per 100 g.
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An option for anyone who wants to prepare and portion their own peanuts; the product information says they’re unroasted and need to be roasted before eating as a snack.
The product information lists 49 g of fat per 100 g. Remember to allow for the extra preparation before taking them with you.
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Unsalted peanuts for anyone who wants to take an everyday snack with them and choose their own portion; unsalted doesn’t mean free from added oil.
The product information lists 50 g of fat per 100 g and sunflower oil among the ingredients.
In the EU, a solid food must contain no more than 3 g of fat per 100 g to carry a ‘low fat’ claim, according to the European Commission. This is a condition for making that claim, not personal portion advice.
No. A claim about how a product is prepared, stating that no oil or fat has been added, doesn’t tell you how much total fat it contains. Duyvis makes this claim for Oven Baked Peanuts Original; check the total fat content separately on the packaging.
Multiply the fat per 100 g shown on the packaging by the weight of your portion, then divide by 100. Use the nutritional information for the exact product, not a general figure for all nuts.
Check the allergen information on the packaging of the exact variant. The Netherlands Food and Consumer Product Safety Authority says that allergen information must appear on the label of prepacked products; peanuts and nuts are separate allergens.
No. 200 and 250 g are pack sizes, not a guide to a single snack portion. For example, the Netherlands Nutrition Centre uses 25 g as a reference serving for unsalted nuts; weigh out separately the amount you want to take with you.
