If you want to limit the calories in a nut snack, start by weighing your portion, then compare the energy content of the exact product for the same amount. The Netherlands Nutrition Centre gives an average of 164 kcal per 25 g of unsalted nuts, so unsalted doesn’t mean low in calories. According to the European Commission, the ‘low energy’ claim for solid foods has a limit of 40 kcal (170 kJ) per 100 g.
You want to have nuts mid-morning and keep track of how many calories you’re eating. In that case, weighing your portion and comparing products by the same weight is more useful than looking only for terms such as ‘unsalted’.
You’re looking for a nut snack with no added salt and want to choose between a single type of nut and a mix. Check the ingredients of the product you’re buying.
You’re taking nuts with you and choosing between weighing them yourself or buying an individual pack. The weight per pack helps you work out whether it contains the amount you want to take.
| What to consider | What to look for | Who is this important to? |
|---|---|---|
| Energy per portion | Compare kcal per 100 g on the label, then calculate the amount for your weighed portion. | If I want to keep an eye on my calorie intake, I weigh my portion and compare products by the same weight. Around 42% of consumers put calorie control first. |
| Unsalted ingredients | Check the salt, ingredients and preparation method of the exact product. Unsalted, unroasted and made without added oil don’t mean the same thing. | If you’re mainly looking for unsalted nuts, you’ll want to assess the ingredients separately from the calorie content. Around 33% of consumers prioritise this. |
| Amount to take with you | Check the weight per pack. An individual pack won’t necessarily contain the amount you want to eat. | A pre-packed bag can be handy for a morning break away from home, and the stated weight helps you judge the portion. Around 25% of consumers put convenience for taking food with them first. |
These terms describe the salt content or preparation method, not the energy content. The threshold for a ‘low energy’ claim is also different from the number of calories in your portion.
Compare the energy content of the exact product and decide on your portion yourself. Don’t use ‘calorie-conscious’ as a product claim.
The Netherlands Nutrition Centre gives an average of 154 kcal per 25 g of unsalted cashews and 118 kcal per 20 g of unsalted pistachios. These portions aren’t the same size; the figures are category averages, not nutritional values for specific brands.
First compare the same number of grams, then check the nutritional information on the pack you want to buy.
Duyvis lists packs of 40 g and a multipack of 4 × 30 g, among other options, for its Unsalted Nutmix Walnut. The convenience of a pack doesn’t tell you whether the amount is right for your portion.
Check the number of grams per pack. You can weigh out your own portion from a larger pack; reseal it well after use and follow the storage instructions.
On 20 May 2026, the NVWA warned that Trader Joe’s 170 g unsalted cashews with a best-before date of 23-09-2026 may contain metal. An expired best-before date doesn’t make an affected pack safe.
If you have a pack at home, check its product name, weight, barcode and best-before date against the warning. Don’t eat the product if it matches the affected pack.
The ranges mentioned include unsalted peanuts and an unsalted walnut mix, as well as a mix of cashews, peanuts and almonds.
Albert Heijn’s own-brand range includes unsalted pistachios and an unsalted pistachio mix.
The own-brand option mentioned is unsalted cashews, including a 200 g pack.
The Alesto range includes several types of nuts, including cashews, pistachios, walnuts and pecans.
The Trader Joe’s nut mix mentioned is an unsalted blend of almonds, hazelnuts, walnuts and Brazil nuts, in a 500 g pack.
The PLUS product mentioned is a 200 g bag of unsalted, unroasted cashews.
These Joybuy products include unsalted peanuts and nuts, as well as a cashew option. Pack sizes and the nutritional information available may vary by product.
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An option if you want to weigh out unsalted peanuts for your morning break.
Pack size: 250 g. The product information lists 99% peanuts and sunflower oil; the title describes the peanuts as unsalted. Contains peanuts and may contain cashew nuts.
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A mix you can portion at home if you want to take different types of nuts with you.
Pack size: 200 g. The product information lists hazelnuts, walnuts, almonds and cashew nuts. May contain traces of peanuts.
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A single type of nut that you can weigh out into your own portion.
Pack size: 160 g. Joybuy’s product information lists 604 kcal per 100 g and cashew kernels as an ingredient. Contains cashew nuts.
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An option if you want to take a weighed portion of raw, unsalted almonds with you.
Pack size: 200 g. Joybuy’s product information lists 591 kcal per 100 g. Contains almonds.
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An option if you want to weigh out roasted, unsalted cashews for a mid-morning snack.
Pack size: 200 g. Joybuy’s product information lists 596 kcal per 100 g. Contains cashew nuts.
No. Unsalted describes the salt content, not the energy content. The Netherlands Nutrition Centre gives an average of 164 kcal per 25 g for unsalted nuts.
The weight can vary: the Netherlands Nutrition Centre uses 25 g for unsalted cashews and 20 g for unsalted pistachios. So compare the same weight in grams and check the nutritional information on the exact pack.
According to the European Commission, solid foods can carry a ‘low energy’ claim only if they contain no more than 40 kcal (170 kJ) per 100 g. A smaller portion doesn’t make a product with a higher energy content per 100 g eligible for that claim.
Check the ingredients and allergen warnings on the exact pack. The NVWA says allergen information must appear on the label of pre-packed products; this guide is not an individual assessment of allergy safety.
On 20 May 2026, the NVWA warned about ALDI’s Trader Joe’s unsalted cashews, 170 g, barcode 2003020120930, with a best-before date of 23-09-2026. Don’t eat the affected pack, even if the date has passed. On the same day, Albert Heijn recalled AH Extra Large Salted Peanuts in a tub with a best-before date of 04-11-2026. These warnings apply to the packs listed, not to all products from these shops.
