Regular nuts aren’t a low-calorie snack: compare the energy per 100 g for the exact product and weigh the portion you serve. A weighed portion can fit into mindful snacking, but check salt, ingredients and allergens separately. For children under 4, follow the Netherlands Nutrition Centre’s advice to offer nut butter instead of whole nuts.
You want to be able to work out in advance how much energy the portion you serve contains. Check the nutritional information per 100 g and weigh the amount you’ll actually serve. The Netherlands Nutrition Centre gives 164 kcal for 25 g of unsalted nuts; this is a general guide, not a value that applies to every pack.
You’re looking for a selection of nuts with no added salt and want to assess that separately from the energy content. Compare the ingredients and nutrition table for the mix you choose; unsalted doesn’t automatically mean low in calories.
You’re taking allergens and any young children at the party into account. Check the ingredients and warnings on the packaging. For children under 4, the Netherlands Nutrition Centre recommends nut butter with no added sugar or salt instead of whole nuts, due to the risk of choking.
First, work out the energy in the portion you plan to serve. Then consider salt, preparation method and suitability for your guests as separate buying criteria.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Energy per portion | Check the kcal per 100 g and weigh the portion; calculate kcal per 100 g × portion weight ÷ 100. | If you want to know what’s in the bowl, check both the nutritional information and the weight you actually serve. Around 40% of consumers put calculated energy per portion first. |
| Unsalted variety | Check the ingredients, salt content and nutrition table for the exact mix. | If you want to offer a variety without added salt, assess the mix you’ve chosen and consider energy separately from salt. Around 20% of consumers prioritise unsalted variety. |
| Preparation and flavour | Check whether the nuts are unroasted, roasted, oven-baked or coated, and compare the nutritional information. | If roasted flavour influences your choice, the preparation method alone doesn’t tell you how much energy the product contains. Around 20% of consumers put party-friendly flavour and preparation method first. |
| Suitability for guests | Check the ingredients and precautionary warnings; don’t offer whole nuts to children under 4. | If a guest has an allergy or young children will be there, you’ll want to know in advance what’s in the bowl and what alternative you need. Around 20% of consumers prioritise requirements related to their guests. |
An unsalted option doesn’t tell you how much energy a portion contains. Nutritional value and salt content are separate characteristics.
Compare the energy per 100 g and calculate it for the weight you’re serving. Don’t call a product low-calorie just because the portion is small.
Oven-baked with no added oil or fat doesn’t, by itself, tell you how much energy, salt or other ingredients the finished product contains. Duyvis describes Oven Baked Peanuts Original as oven-baked with no added oil or fat; this doesn’t prove that it has fewer calories.
Read the nutrition table for the exact variety and compare products using the same portion size.
The energy in your portion depends on the weight you actually eat or serve; a handful isn’t a standard measure.
Weigh a portion and multiply the chosen weight by the number of portions before deciding how much you need.
A mix may contain several types of nuts that matter to guests with allergies. According to the Netherlands Nutrition Centre, whole nuts aren’t suitable for children under 4.
Check the ingredients and warnings on the packaging, keep the label and offer a suitable alternative separately if needed.
A place to look for unsalted peanuts and oven-baked varieties.
AH Unsalted Pistachios are a separate option if you’re specifically looking for pistachios.
Jumbo Unsalted Nut Mix 200 g is a supermarket own-brand option if you’re looking for an unsalted mix.
The Alesto range includes nuts, dried fruit and party snacks.
TRADER JOE’S Unsalted Nut Mix is an option if you’re looking for a selection of different nuts.
PLUS Unroasted Unsalted Nut Mix is an option if you’re looking for nuts that are both unroasted and unsalted.
These Joybuy products are nuts for a party spread. Use the nutritional information per 100 g and the weight of your portion to calculate its energy content.
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The product information gives you what you need to calculate the energy in a weighed portion of pistachios.
602 kcal and 1.5 g of salt per 100 g.
The product information lists pistachio as an allergen. For children under 4, the Netherlands Nutrition Centre recommends nut butter instead of whole nuts.
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If you’re considering pecans as a party snack, use the stated value per 100 g to calculate the energy in a weighed portion.
The ingredients list 100% pecans; the nutritional information states 706 kcal and 0.025 g of salt per 100 g.
The product information warns that traces of peanuts and other nuts may be present. For children under 4, the Netherlands Nutrition Centre recommends nut butter instead of whole nuts.
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This variety is an option if you’re looking for raw, unsalted almonds; calculate the energy in your portion using the actual serving weight.
The nutritional information states 591 kcal and 0.03 g of salt per 100 g.
The ingredients list almonds as the sole ingredient. For children under 4, the Netherlands Nutrition Centre recommends nut butter instead of whole nuts.
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If you’re looking for roasted cashews with no added salt, check the ingredients and calculate the energy in your weighed portion.
The nutritional information states 596 kcal and 0.067 g of salt per 100 g.
The product information lists cashews and tree nuts. For children under 4, the Netherlands Nutrition Centre recommends nut butter instead of whole nuts.
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This mix is an option if you want to serve a selection of nuts; use the nutritional information on the pack to calculate the energy per portion.
The nutritional information states 615 kcal and 0 g of salt per 100 g. The ingredients include peanuts, almonds, cashews, Brazil nuts and hazelnuts.
For children under 4, the Netherlands Nutrition Centre recommends nut butter instead of whole nuts.
No. Under the European Commission’s rules, a commercial claim with this meaning for solid foods in the EU requires a maximum of 40 kcal (170 kJ) per 100 g. You can state the calculated energy in a clearly defined portion without calling the product low-calorie.
Multiply the kcal per 100 g shown on the packaging by the weight of your portion in grams, then divide by 100. Weigh the portion you serve; the nutritional information is an average, not a measurement of your portion.
No. This describes how the product is made and doesn’t prove that it has a lower energy content. Separate EU conditions apply to claims that a product has reduced energy: its energy value must be at least 30% lower, and the characteristic responsible for the reduction must be stated, as explained by the European Commission.
Read the ingredients and precautionary warnings on the current label; a mix may contain different types of nuts. The Netherlands Food and Consumer Product Safety Authority lists peanuts and nuts as separate allergens. Dutch rules on cross-contamination warnings changed on 1 January 2026 and apply to manufacturers, packers and retailers.
The Netherlands Nutrition Centre recommends nut butter with no added sugar or salt instead of whole nuts for children under 4, due to the risk of choking. Keep whole nuts out of their reach and choose an alternative that’s suitable for the children present.
