Less fat per coffee break
You’re looking for a nut snack that lets you choose how much fat you eat during your break. To compare, check the nutritional information per 100 g against the amount you plan to have.
Who is this relevant to?
Unsalted snacks every day
You’d like plain, unsalted nuts with your coffee instead of salted party nuts or sweet coatings. The ingredients are a separate consideration from the total fat content.
Roasted with no added oil
You’re looking for a savoury roasted snack with no added oil, and are happy with salt or seasoning. Check the exact product: no added oil doesn’t automatically mean unsalted or low in fat.
What should you look for when buying?
First decide whether you’re looking for a lower fat content per 100 g or simply want to eat less. Then check the portion size, salt and ingredients of the exact product.
| What to consider | What to look for | Who is this important to? |
|---|---|---|
| Fat content | Compare the fat per 100 g for the exact product. Assess a nutrition claim separately from the preparation method. | I want to know whether a snack contains less fat for the same amount. Around 36% of consumers prioritise this comparison. |
| Portion size | Weigh the portion you plan to eat and calculate the values using the nutritional information per 100 g. | If I want to measure out how much I have during my coffee break, I focus on the values for my own portion. Around 28% of consumers prioritise portion size. |
| Unsalted ingredients | Read the ingredients and check the salt and allergen information on the exact pack. Assess the fat content separately. | I’m looking for an unsalted snack without a party-nut or sweet coating, even if it doesn’t have the lowest fat content. Around 18% of consumers prioritise this type of product. |
| Sourcing and storage | Check the pack weight, retailer and storage instructions. A product listing doesn’t guarantee it’s in stock at your local shop. | For my regular coffee breaks, I want a snack that’s easy to buy, portion and store. Around 18% of consumers say convenience is their main concern when buying. |
For solid foods, the European Commission sets a maximum of 3 g of fat per 100 g for a ‘low fat’ claim. This is a condition for using that claim; it doesn’t prove that a product carrying a different claim contains less fat than a suitable comparison product.
Common mistakes
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Confusing unsalted with low in fat
Unsalted nuts can still be high in fat. The ‘low fat’ claim relates to the amount of fat per 100 g.
Check salt and fat separately, and compare products on the same weight basis.
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Assuming oven-roasting without oil proves reduced fat
Duyvis describes Cashews Original as oven-roasted with no added oil. This preparation method doesn’t tell you how much fat the product contains compared with a suitable alternative.
Use the preparation method as information about added oil, not as a substitute for comparing nutritional values.
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Comparing values per portion without checking the weight
Nutritional values per portion are only easy to compare if the portions weigh the same. A smaller portion reduces the amount you eat, but it doesn’t make the product itself low in fat.
Compare per 100 g first, then calculate the values for the portion you plan to have.
Weighing a portion takes an extra step, but makes the amount you’re having clear.
Brands and retailers to consider
Duyvis
Duyvis describes Cashews Original as oven-roasted with no added oil, in a 125 g pack.
- The manufacturer provides information about the preparation method and ingredients for this product.
- The manufacturer also lists salt; no added oil alone doesn’t prove reduced fat.
Albert Heijn
Albert Heijn lists AH Unsalted Cashew Nuts, which may be relevant if you’re looking for an unsalted option.
- The product name clearly identifies the unsalted option.
- Unsalted doesn’t indicate a lower fat content; check the nutritional information on the pack.
Jumbo
Jumbo lists an unsalted nut mix and unsalted cashew nuts among its relevant product types.
- The range information distinguishes between product types and pack sizes.
- The listing doesn’t mean the products contain less fat or are in stock at a particular shop.
PLUS
PLUS lists unsalted, unroasted cashew nuts in a 200 g bag.
- The product name clearly identifies the unsalted, unroasted option.
- These characteristics don’t prove that the product is low in fat or contains less fat.
ALDI
According to the product information, ALDI offers a 250 g pack of TRADER JOE'S roasted, unsalted cashew nuts.
- The product information identifies the roasted, unsalted option and its pack size.
- TRADER JOE'S is the product brand; ALDI is the retailer. Roasting and being unsalted don’t prove reduced fat.
Lidl
Lidl lists a 200 g unroasted, unsalted nut mix as a plain nut snack.
- The product information identifies the product type and retailer.
- The listing doesn’t confirm that the mix is low in fat or available at your local shop.
Joybuy products
These Joybuy products range from unsalted options to cashew nuts with no added oil. These characteristics don’t prove a lower fat content; compare the nutritional information on the pack for the exact product.
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Duyvis Dry Roasted Cashews, 125 g
Suited to anyone looking for oven-roasted cashews with no added oil; the product description lists 4–5 portions.
Contains cashew nuts and 0.92 g of salt per 100 g.
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g’woon unsalted peanuts, 250 g
Suited to anyone looking for an unsalted peanut snack and wanting to measure out their own portion.
The ingredients list peanuts and sunflower oil; the product may contain cashew nuts.
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g’woon roasted, unsalted cashew nuts, 200 g
Suited to anyone looking for roasted, unsalted cashew nuts to have with their coffee.
Contains cashew nuts; the product information lists nutritional values per 100 g.
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J.ZAO Hickory Nuts, Lin’an Small, 300 g
Suited to anyone who wants to take portions for several coffee breaks; the product description mentions individually wrapped portions.
The product name says it is not fried. The product information lists sugar and salt as well as hickory nuts.
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Jiazhouyuanye Original Flavour Large Cashew Nuts, 160 g
Suited to anyone looking for plain cashews and wanting to measure out their own portion.
The product information lists cashew kernels as an ingredient and gives nutritional values per 100 g.
Frequently asked questions
When can a nut snack be called ‘low fat’?
For solid foods, the European Commission sets a maximum of 3 g of fat per 100 g for a ‘low fat’ claim. This is a condition for using the claim, not a recommendation to avoid all nuts with a higher fat content.
Does no added oil mean the same as unsalted?
No. Duyvis describes Cashews Original as made with no added oil, but lists salt in the ingredients. So check the oil and salt content separately for the exact product.
How do I calculate the nutritional values for my own portion?
Multiply the value per 100 g by the weight of your portion in grams, then divide by 100. Use the nutritional information on the exact pack; an example value for a category isn’t a product specification.
What should I check if I have a peanut or nut allergy?
Check the ingredients and allergen information on the exact pack. The Netherlands Food and Consumer Product Safety Authority lists peanuts and nuts separately as allergens that must be identified on prepacked products.
How should I store an opened bag of nuts?
Keep nuts tightly sealed and dry, and follow the instructions on the pack. Voedingscentrum recommends storing them at 10 to 15 °C; also check the best-before information for your product.