Who is this buying guide for?

A lighter snack after your workout

You want to keep eating nuts, but compare fat and energy for the same quantity and pay attention to your portion size too. Voedingscentrum advises comparing products per 100 g or millilitre.

Nuts as part of your post-workout meal

You want to know how much protein your portion provides and assess it alongside the rest of your meal. Vereniging Sportvoedingsexperts Nederland also discusses the role of carbohydrates, particularly when another bout of exercise follows soon after intense activity.

A snack with little added salt

You’re looking for an unsalted or unroasted option and checking separately whether oil, herbs or other ingredients have been added. The labels and product information from Albert Heijn and PLUS show why these characteristics should be assessed separately.

What should you look for when buying?

A product with a reduced-fat claim

Choose this option when: reducing fat is your main goal and you can check the claim for that specific product variant.

Consider: a claim applies to a specific variant. SPAR stated that Duyvis Oven Roasted Borrelnootjes Sweet Paprika had 30% less fat, and also reported that this variant was no longer available. That claim doesn’t automatically apply to Duyvis Oven Baked Peanuts Original.

Unsalted nuts with a measured portion

Choose this option when: you want to assess added salt and the amount you eat separately.

Consider: unsalted doesn’t mean low in fat. Weigh your portion and check the nutritional information for that quantity.

Unroasted or made without added oil

Choose this option when: the preparation method or a short ingredients list matters to you.

Consider: no added oil doesn’t mean the nuts themselves contain no fat, so check the nutrition table too.

What to consider What to look for Who is this important for?
Fat and energy per snack Compare the same quantity, for example per 100 g, then decide on your own portion size. Voedingscentrum advises comparing products per 100 g or millilitre. If I want a lighter snack after exercise, I pay attention to fat, energy and how much I eat. Around 36% of consumers make a lighter snack their top buying priority.
Protein in your portion Check the protein content for the amount you actually eat and weigh your portion if needed. If I have nuts as part of my post-workout meal, I want to know how much protein my portion provides and how it fits with the rest of the meal. Around 29% of consumers prioritise this contribution to recovery.
Ingredients and salt Check whether the product is unsalted, unroasted and made without added oil as separate characteristics; read the allergen information too. If I want to avoid added salt or oil, I check the ingredients and allergen warnings for the exact product variant. Around 21% of consumers make ingredients and added salt their top priority.
Packaging and storage Choose an amount you’ll use and follow the storage advice on the packaging. If I buy nuts regularly, I want packaging that suits my needs and can be stored according to the label. Around 14% of consumers prioritise packaging and practical shopping.

Common buying mistakes

  • Assuming unsalted or made without added oil means low in fat

    These are different product characteristics. The Albert Heijn, Jumbo and PLUS nut variants reviewed contain fat; the preparation method or salt information doesn’t replace the nutrition table.

    Check the fat per 100 g and assess salt, preparation method and fat content separately.

  • Applying a claim for one variant to another

    The 30% less fat claim stated by SPAR applied to Duyvis Oven Roasted Borrelnootjes Sweet Paprika, not Duyvis Oven Baked Peanuts Original.

    Check the full product name and look at the packaging and nutrition table before taking a claim into account.

  • Looking only at protein per 100 g

    Jumbo Noten Mix Ongezouten provides 5.4 g of protein per 25 g portion. That’s the relevant amount if that’s the portion you eat; having more nuts to get more protein also means consuming more fat and energy.

    Calculate based on the amount you actually eat and consider the rest of your post-workout meal.

    A larger portion for more protein also contains more fat and energy.

  • Buying a large pack without a storage plan

    A pack only suits your needs if you can use its contents in time and follow the storage advice.

    Choose a practical amount and reseal the pack after use, following the product-specific advice.

Brands to consider

Duyvis

Useful for understanding the difference between oven-baked peanuts, seasoned snacks and reduced-fat claims.

  • Duyvis describes Oven Baked Peanuts Original as roasted without added oil or fat.
  • This variant contains a savoury seasoning mix with salt. The 30% less fat claim stated by SPAR applied to a different variant, and that page said the product was no longer available.

Albert Heijn

AH Cashewnoten ongezouten is an example to consider if you want to check for added salt.

  • The 170 g variant reviewed contains 96% cashew nuts and sunflower oil.
  • The product information lists 50 g of fat and 19 g of protein per 100 g. So, in this case, unsalted doesn’t mean made without added oil or fat.

Jumbo

Jumbo Noten Mix Ongezouten 200 g provides nutritional information per 100 g and per portion.

  • Jumbo lists 13.7 g of fat and 5.4 g of protein per 25 g portion.
  • The mix contains peanuts, various nuts and sunflower oil, among other ingredients. Unsalted doesn’t prove that it has less fat.

Lidl

The product description for Lidl’s 200 g nut mix says the nuts are unroasted and unsalted.

  • The description clearly states these preparation and salt characteristics.
  • Being unroasted and unsalted doesn’t in itself prove that the mix contains less fat.

ALDI

The product description for Trader Joe’s Notenmix ongebrand mentions resealable packaging.

  • The described 200 g mix contains hazelnuts, cashews, walnuts and almonds; the pack is resealable.
  • The product description doesn’t substantiate a reduced-fat claim or any particular recovery benefits.

PLUS

PLUS Notenmix ongebrand ongezouten is worth considering if you’re looking for a mix with no added oil in the ingredients list.

  • The ingredients list names four types of nuts.
  • The product table lists 55.7 g of fat and 19.1 g of protein per 100 g. A short ingredients list doesn’t make the mix low in fat.

Joybuy products

Related products coming soon.

Frequently asked questions

Do unsalted nuts or nuts made without added oil count as low in fat?

No. Unsalted and made without added oil describe different characteristics from fat content. According to Albert Heijn, the AH Cashewnoten ongezouten reviewed contain 50 g of fat per 100 g; PLUS Notenmix ongebrand ongezouten lists 55.7 g per 100 g.

Is a portion of nuts enough as a complete post-workout meal?

You can’t tell from a portion of nuts alone; consider your whole meal and the exercise you’ve done. Jumbo lists 5.4 g of protein per 25 g of the nut mix reviewed. Vereniging Sportvoedingsexperts Nederland discusses both protein and carbohydrates after intense exercise, particularly if you need to perform again soon.

How do I compare the nutritional values of nuts?

First compare the same quantity, for example per 100 g, then check the values for your own portion. Voedingscentrum advises comparing products per 100 g or millilitre.

What information should I check when buying online?

Check the ingredients, allergens, quantity, nutritional information and any storage advice for the exact product variant. According to Business.gov.nl, label information must also be available online in the Netherlands. If you have a relevant allergy, read the specific warnings on the product page too.

How should I store an opened bag of nuts?

Follow the storage advice for the exact product variant and seal the pack securely after use if instructed. For the cashews reviewed, Albert Heijn recommends storing them in a cool, dark and dry place; for the mix reviewed, PLUS recommends storing it in a dry, dark place.