Calorie-conscious snackers
You want to take nuts with you or have them ready to eat, but compare their energy content at the same weight and perhaps divide the bag into portions in advance.
Who is this useful for?
Fans of unsalted snacks
You’re looking for a savoury holiday snack and want to choose between a single variety, a mix or nuts with a crunchy coating. Unsalted doesn’t automatically mean low in calories.
Snacks to share
You’re putting something out for several people and need to consider allergies and the choking risk whole nuts can pose to young children.
What should you look for when choosing?
First compare the amount you eat and the energy content for the same weight. Then look at the ingredients, packaging and who else will be eating them.
| What to consider | What should you look for? | Who is this important for? |
|---|---|---|
| Energy per equal weight | Compare kcal per 100 g for the exact variety; product information can vary between packages. | If I’m watching my calories, I want to compare products on the same weight basis. Around 31% of consumers prioritise energy per equal weight. |
| A weighed portion | Weigh the amount in grams; a handful doesn’t always weigh the same. | If I want to know how much I’m eating from the bag, weighing out a portion in advance helps. Around 25% of consumers prioritise portion control. |
| Ingredients and salt | Read the ingredients and nutrition table; for example, unsalted doesn’t rule out oil. | If I’m looking for a simple or unsalted recipe, I also want to know what else is in it. Around 19% of consumers mainly choose products based on their ingredients. |
| Packaging and storage | Choose a pack size that suits your planned portions and follow the storage instructions on the label. | For several snack occasions, I want to choose an amount that suits my plans and can be stored properly. Around 13% of consumers mainly consider how they’ll manage their supplies. |
| Sharing safely | Check for allergens and possible cross-contamination; bear whole nuts in mind when young children are eating. | If young children or someone with an allergy will be sharing the snack, I check first that it’s suitable. Around 12% of consumers prioritise making sure it’s suitable for everyone at the table. |
Common mistakes
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Assuming unsalted means low in calories
Unsalted tells you about the salt, not the energy content. The unsalted products reviewed are still high in energy.
Consider salt and kcal separately, and choose a portion you can weigh out.
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Treating a handful or the whole pack as a standard portion
The nutrition information consulted uses different weights for a handful, and packs can contain several portions.
Calculate it using the weight in grams: kcal per 100 g × the number of grams eaten ÷ 100.
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Assuming a crunchy coating always means more energy
A coating alone doesn’t tell you how much energy a product provides per gram. Added salt and extra ingredients may, however, be factors to consider separately.
Compare the nutrition table on the exact pack and read the ingredients list too.
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Putting out a shared bowl without checking it’s safe
A nut mix may contain several allergens. The Netherlands Nutrition Centre also warns that whole nuts and peanuts can pose a choking risk to young children.
Check the packaging for allergens and possible cross-contamination. Make sure young children sit calmly while eating and stay nearby.
Brands to consider
Duyvis
Duyvis offers unsalted peanuts as well as snacks with a crunchy coating.
- For its unsalted peanuts, Duyvis lists peanuts and sunflower oil as ingredients.
- Cocktail’s ingredients include salt, wheat and milk derivatives. The manufacturer’s information for this product is not the same as an independent assessment of whether it is low in calories.
Albert Heijn
The AH Unsalted Cashew Nuts reviewed are a specific 170 g variety.
- The product information lists 96% cashews and sunflower oil.
- The ingredients and nutrition information apply to this variety; check the packaging for allergens and possible cross-contamination.
Jumbo
The Jumbo Unsalted Pistachios 200 g reviewed are an option to compare based on declared energy per equal weight.
- Jumbo lists 594 kcal per 100 g for this variety.
- Roasted and unsalted doesn’t mean low in calories; the nutrition information applies to this product, not the entire range.
Lidl
Lidl sells nuts and dried fruit under its Alesto brand, including Way To Go cashews.
- The range includes different types of products to compare by ingredients and packaging.
- A description such as ‘nutritious’ doesn’t prove that a product is low in calories; check the nutrition table on the pack you choose.
ALDI
ALDI lists Trader Joe’s Roasted Unsalted Cashews in a 250 g pack.
- The product information confirms that this variety is roasted and unsalted and gives the pack size.
- Check the nutrition information on the pack you have in front of you.
PLUS
The 200 g PLUS Unsalted Nut Mix reviewed is a good fit if you want several varieties in one bag.
- The product information lists peanuts, almonds, cashews, Brazil nuts and hazelnuts, among other ingredients.
- This particular mix lists 655 kcal per 100 g; in this case, unsalted doesn’t mean it provides less energy than the single-variety products reviewed.
Nut snacks at Joybuy
This Joybuy selection includes unsalted peanuts, roasted chestnuts and hazelnuts, as well as coated cocktail nuts. To compare energy content, check the nutrition table on the exact pack; product names alone aren’t enough to compare calories.
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g'woon Unsalted Peanuts 250 g
An option if you’re looking for unsalted peanuts to snack on.
The product description lists 99% peanuts and sunflower oil. The pack weighs 250 g; the product contains peanuts and may contain cashews.
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Titiz Roasted Chestnuts 125 g
A ready-to-eat snack option if you fancy something other than peanuts or tree nuts.
The product description lists 100% peeled, baked chestnuts. The pack contains 125 g.
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Duyvis Oriental Coated Peanuts 275 g
A crunchy-coated snack to enjoy with drinks if you’re considering a seasoned option alongside plain nuts.
The product description mentions curry flavour. The product contains peanuts, wheat and soya, and may contain milk, nuts and mustard.
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Anatolia Roasted Hazelnuts 500 g
An option if you want to enjoy roasted hazelnuts as a snack or use them as an ingredient.
The product name lists roasted hazelnuts and a 500 g pack. Contains hazelnuts.
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g'woon Peanuts in Shells 500 g
An option if you like shelling peanuts as you snack.
The product name lists peanuts in shells and a 500 g pack. Bear in mind that whole peanuts can pose a choking risk to young children.
Frequently asked questions
Can you call a regular bag of nuts low in calories?
Not just because you’re eating a small portion. According to the European Commission, the claim ‘low energy’ can only be used for solid foods containing no more than 40 kcal (170 kJ) per 100 g. So compare the nutrition information and portion size, and don’t call a product low in calories if it doesn’t meet this requirement.
Can I compare the kcal per handful directly?
First check how much the handful weighs. The Netherlands Nutrition Centre uses 20 g as a general portion for pistachios and 25 g for cashews, so these amounts aren’t directly comparable. These are general food nutrition values, not exact product specifications for a branded pack.
Are whole nuts suitable for young children on a day out?
The Netherlands Nutrition Centre warns that children can choke on whole nuts and peanuts. Make sure young children sit calmly while eating and stay nearby; don’t judge a snack solely by its energy content.
Which allergen information should I check on a pack?
According to the NVWA, allergen information for pre-packed products must be shown on the label. Also check any product-specific warnings about possible cross-contamination: unsalted doesn’t automatically mean suitable for someone with an allergy.
Which warnings about nut products should I check if I still have packs at home?
Check that the warning applies to the exact product and best-before date. The NVWA issued a warning about Trader Joe’s Unsalted Cashews 170 g with a best-before date of 23 September 2026 due to possible metal particles. Albert Heijn recalled AH Extra Large Salted Peanuts in a tub with a best-before date of 4 November 2026, stating that the pack could be returned for a refund. These notices apply to the products and dates specified, not to all products from those brands.