If you want to keep eating plain nuts, use the nutrition information on the exact pack to work out your portion: unsalted doesn’t automatically mean low in calories or fat. If you want to reduce your energy intake, check the kcal per portion you actually eat. If you want to limit total fat, compare the grams of total fat per 100 g and per portion.
You want to keep eating nuts, while keeping an eye on how much energy each snack provides. Compare the kcal per 100 g with the weight you actually eat; the Netherlands Nutrition Centre lists 164 kcal for a typical 25 g handful of unsalted nuts.
You want to know how many grams of total fat are in your snack, regardless of its salt or saturated fat content. Keep your own dietary goal in mind, and don’t use a product description as a substitute for the nutrition information.
You check the ingredients list and want to know whether, for example, oil has been added. A simple ingredient list doesn’t, by itself, tell you how much energy or fat the nuts provide.
Start with your main priority: energy per portion, total fat, how the nuts are prepared or choosing an unsalted option. Then compare the nutrition information for the exact pack you’re considering.
| What to consider | What to look for | Who is this relevant to? |
|---|---|---|
| Energy per portion | Kcal per 100 g and the weight in grams that you eat. | If I want to know how much energy is in my snack portion, I check both the label and the weight I’ve measured out. Around 34% of consumers in this breakdown prioritise calories per portion. |
| Total fat | Grams of total fat per 100 g and per portion you eat; check saturated fat separately. | If my main priority is keeping an eye on my total fat intake, comparing the same quantity makes this easier. Around 33% of consumers in this breakdown prioritise total fat. |
| Preparation and ingredients | How the nuts are described as being prepared, and the ingredients, including any added oil. | If I’m looking for a simple ingredients list, I want to know how the nuts have been prepared and what has been added. Around 20% of consumers prioritise preparation and ingredients. |
| Unsalted option | Check the exact variety, its salt content and the storage instructions after opening. | If you’re mainly looking for an unsalted option to eat regularly, compare the product name with the salt content on the label. Around 13% of consumers in this breakdown have this priority. |
Unsalted describes the salt content, not the total fat. The European Commission sets a maximum of 3 g of fat per 100 g for a low-fat claim on solid foods.
Check the salt content and total fat separately; use ‘unsalted’ only to describe your choice of salt level.
A small portion may provide less energy and fat simply because you’re eating less. That doesn’t make the nuts themselves low in calories or fat per 100 g.
First compare the same quantity per 100 g, then work out the values for both products using the same portion weight.
Unroasted cashews may have a simple ingredients list and still contain a lot of total fat. How a product is prepared doesn’t, by itself, tell you how much fat it provides.
Use the ingredients list to check for additions, and the nutrition information to find out the fat content.
Nuts should be stored in a dry place in a tightly sealed container. Fresh chestnuts spoil relatively quickly, so any you don’t use in time may go to waste.
Choose a pack that suits how much you use, and follow the storage instructions on the pack once it’s open.
Worth considering if you’re looking for an unsalted peanut option.
The AH Unsalted Cashews reviewed are a specific variety with a stated serving size of 25 g.
The product pages reviewed offer unsalted pistachios and cashews that you can compare.
Alesto offers products including almonds and walnuts, worth looking at if you want to explore other plain nut varieties.
Trader Joe’s Roasted Unsalted Cashews 250 g is a listed option if you’re looking for this preparation style.
PLUS Unsalted Unroasted Cashews 200 g may suit you if you’re looking for an unroasted variety with no added oil.
This selection includes chestnut kernels, cashews and peanuts. Compare the nutrition information for each exact variety, and choose a portion that suits your own priorities for energy and total fat.
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This chestnut option is worth comparing with other snack nuts if you want to weigh out your portion.
Pack weight: 220 g.
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If you’re considering chestnuts, compare this variety’s nutrition information with the portion you plan to eat.
Pack weight: 300 g.
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The individually packed sachets are worth considering if you want to portion them out separately.
The product name gives the pack size as 1 kg and 10 sachets; the chestnuts are peeled and ready to eat.
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This variety may suit you if you’re looking for roasted, unsalted cashews; check the total fat separately on the label.
The product name gives the pack size as 200 g.
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If you’re considering roasted peanuts, compare the nutrition information per 100 g and work out the values for your own portion.
The product name specifies Extra Large and a pack size of 210 g.
No, a small portion alone isn’t grounds for making those product claims. According to the European Commission, solid foods must contain no more than 40 kcal (170 kJ) per 100 g to make a low-energy claim, and no more than 3 g of fat per 100 g to make a low-fat claim. These are requirements for commercial claims, not personal daily limits.
No, 25 g isn’t a personal dietary limit. The Netherlands Nutrition Centre uses this weight as a typical handful in its nutrition information, and Albert Heijn lists it as a portion for the cashews reviewed. If you’re following a prescribed diet, the amount should fit your individual requirements.
Check the allergens listed in the ingredients and any warnings about possible cross-contamination on the exact pack. The NVWA explains allergen labelling and states that new rules on precautionary allergen warnings come into force on 1 January 2026. This buying guide can’t confirm that a product is safe for a specific allergy.
Follow the storage instructions on the pack and keep nuts in a dry place in a tightly sealed container. The Netherlands Nutrition Centre recommends storing them somewhere cool, for example at 10 to 15 °C. For the cashews reviewed, Albert Heijn recommends cool, dark and dry storage, and closing the pack securely after use.
Not without considering the risk of choking. The AH and Jumbo product pages reviewed warn about this for whole nuts, so don’t assume these products are suitable snacks for children.
