If you want to eat less fat, compare the fat content and nutrition table; ‘unsalted’ or ‘no added fat’ alone doesn’t tell you how much fat the nuts contain. If you’re mainly looking for a smaller snack, choose an amount that suits you and check the nutritional values for that portion.
You want to compare the total fat content rather than relying on phrases such as ‘oven roasted’ or ‘unsalted’. For example, the preparation description for Duyvis Almonds Original says that no oil or fat has been added. That’s not the same as having a lower total fat content. The Netherlands Nutrition Centre explains nutrition claims.
You’re looking for a manageable snack portion to enjoy as a small addition. Compare the nutritional values with the amount you actually eat, not just the weight of the whole pack. The Netherlands Nutrition Centre provides general nutritional values for a portion of unsalted nuts.
You want a pack that suits how much you expect to use. Product examples from Duyvis, Jumbo, PLUS, ALDI and Lidl range from 125 to 500 grams. The Netherlands Nutrition Centre also gives different storage advice for unsalted cashews and coated cocktail nuts.
| What to consider | What to check when buying | Who is this important to? |
|---|---|---|
| Verified lower fat content | Check the fat per 100 grams, the exact product variant and the basis for comparison behind any claim. | If I want less fat, I compare the total fat content and check what a claim is based on. Around 36% of consumers make reducing fat their main priority. |
| Portion and energy | Compare nutritional values for the same amount, then work them out for your own portion. | If I’m looking for a smaller snack portion, I want to know what I’m getting for the amount I actually eat. Around 29% of consumers put portion size and energy first. |
| Unsalted ingredients | Read the ingredients and nutrition table; don’t treat ‘unsalted’ as a way of saying ‘lower in fat’. | If unsalted is my main priority, I assess that separately from the total fat content. Around 21% of consumers make unsalted ingredients their main priority. |
| Pack size | Choose a net weight and follow the storage advice that suit the number of snack occasions you expect. | For a small addition, I want a pack that suits how much I’ll use and that I can store as advised. Around 14% of consumers put pack size first. |
A preparation description doesn’t tell you how much fat the nuts themselves contain.
Read the nutrition table alongside the preparation description and assess any nutrition claim separately.
The weight of the pack isn’t the same as the amount you eat in one snack break.
Decide on your portion first, then compare the nutritional values for that amount.
A larger pack calls for a different approach to stocking up; general storage advice also varies by type of nut snack.
Choose a net weight that suits the number of snack occasions you expect, and follow the storage advice for the exact pack.
The preparation description may be useful if you’re looking for nuts with no added oil or fat.
An own-brand option if you’re looking for unsalted cashews.
An unsalted cashew option with a stated net weight of 200 grams.
The product listing reviewed is for unsalted cashews in a 500-gram pack.
The product listing is for TRADER JOE'S Cashewnoten geroosterd en ongezouten, 250 gram. ALDI is the retailer; TRADER JOE'S is the product brand name.
An own-brand option for unsalted, unroasted cashews in a 200-gram pack.
The Joybuy products below are snack options for a small addition; their product descriptions don’t automatically mean they’re verified low-fat choices.
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A ready-to-eat chestnut snack for a small addition: the product description says the chestnuts are roasted.
125 g pack; the product description states 100% chestnuts.
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For a measured snack break: the product description lists 30 g portions.
The Joybuy product listing gives 33 g of fat per 100 g. Contains peanuts and wheat; not suitable if you’re allergic to these ingredients.
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If you’re looking for dry-roasted cashews with no added fat or oil, the product description specifies this preparation method.
The Joybuy product listing gives 43 g of fat per 100 g and states that a 125 g pack contains 4–5 portions. No added fat doesn’t automatically mean a low total fat content. The allergen information lists cashews, gluten, wheat and peanuts.
No. According to the Netherlands Nutrition Centre, the general reference portion of 25 grams of unsalted nuts contains 14,9 grams of fat. Unsalted nuts are included in the Wheel of Five; that’s a different consideration from their total fat content.
No. ‘No added fat’ describes how the nuts are prepared, while nuts naturally contain fat. To compare total fat content, check the nutrition table. If there’s a claim, look at what it’s being compared with.
Yes. The European Commission states that only nutrition claims listed in the annex to Regulation (EC) No 1924/2006 are permitted. In the Netherlands, the Netherlands Food and Consumer Product Safety Authority (NVWA) monitors incorrect and prohibited claims. A nutrition claim isn’t personal dietary advice.
Not necessarily. The Netherlands Nutrition Centre’s general advice for opened unsalted cashews is 6 months in a kitchen cupboard and 1 year in the freezer; for opened coated cocktail nuts, it recommends 2–5 days in a kitchen cupboard. Also follow the advice on the packaging of your product.
Check the allergen information on the packaging for the exact variant. The Netherlands Nutrition Centre emphasises that this information can be very important if you have a food allergy, and lists nuts and peanuts separately as allergens.
