First decide how many nuts you want to eat, then compare the kcal per 100 g on the label. Unsalted nuts are not automatically low in calories. In the EU, the European Commission sets a limit of 40 kcal (170 kJ) per 100 g for a ‘low energy’ claim on solid foods; the AH almonds, Jumbo pistachios and PLUS cashews mentioned here list 627, 594 and 598 kcal per 100 g respectively. Also check the ingredients and allergen information on the specific packaging.
You want to enjoy nuts with your morning coffee and know in advance how much energy your portion contains. Base your calculation on the weight you actually eat and the kcal per 100 g on the packaging you choose.
You’re looking for a variety with no added salt and want to know whether the ingredients list includes anything besides nuts, such as oil. So compare the specific packaging, not just the brand name.
You buy a larger pack for several breaks and want to prepare portions in advance. Check the weight of each individual bag, and store the nuts in a tightly sealed container in a dry place, as recommended by the Netherlands Nutrition Centre (Voedingscentrum).
First decide how much your portion will weigh, then compare the labels, ingredients and packaging.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Kcal per portion | Compare kcal per 100 g and calculate the amount for the weight you want to eat. | If I want to limit the energy in my snack, I weigh my portion rather than relying on an undefined ‘handful’. Around 39% of consumers prioritise the kcal in a portion when making this choice. |
| Allergens | Check the current allergen information and any warnings about possible traces on the packaging. | If I need to manage an allergy, clear and suitable allergen information matters more than a small difference in kcal. Around 15% of consumers prioritise this information when making this choice. |
| Ingredients and salt | Check whether anything besides nuts, such as oil, is listed, and distinguish between no added salt and the total salt content. | If I’m looking for an unsalted product with a simple ingredients list, I want to be able to compare the exact ingredients. Around 23% of consumers put the ingredients first. |
| Portioning and storage | Check the net weight and the weight of each bag; a multipack may contain standard-sized packs. Store the nuts in a tightly sealed container in a dry place. | If I’m preparing snacks for several morning breaks, I want to know how much to weigh out and how to store the rest. Around 23% of consumers prioritise this preparation. |
These terms describe the salt content or how the nuts are prepared, not their energy content. The PLUS cashews mentioned here are unsalted and unroasted, but list 598 kcal per 100 g. In the EU, the European Commission sets a limit of 40 kcal (170 kJ) per 100 g for a ‘low energy’ claim on solid foods.
Check the kcal per 100 g on the label and calculate the amount for your portion. Don’t describe a standard nut variety as low in calories just because it’s unsalted or unroasted.
Jumbo lists 148 kcal per 25 g for its pistachios, while 594 kcal per 100 g works out to 148.5 kcal per 25 g. The difference is due to the rounded values on the label.
Compare varieties on the same basis and present any conversion as a calculation. Don’t let a difference of one kcal determine your purchase.
The AH Unsalted Almonds 6-pack contains six standard 190 g packs, not six small snack portions.
Check the contents of each individual item before choosing a multipack to prepare snacks for coffee breaks.
You’ll need space for the extra stock and will have to portion it out yourself.
An unsalted peanut variety in a 235 g pack is worth considering if you’re looking for peanuts.
The 190 g pack of unsalted, roasted almonds lists a serving size of 25 g.
The 140 g pack of unsalted pistachios lists nutritional values per 100 g and per 25 g.
The unsalted, unroasted cashews are available in a 200 g pack.
The Alesto range includes nuts and dried fruit, including cashews.
According to the product description, the 500 g Trader Joe’s Nut Mix contains almonds, hazelnuts, walnuts and Brazil nuts.
These Joybuy products are suitable for nut snacks during coffee breaks; check the portion size, energy content and ingredients on each pack.
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The product title describes raw peanuts with their skins on. Check the nutritional table and ingredients on the pack to calculate the kcal in your portion.
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If you’re considering almonds as a snack, the Joybuy product information lists 578 kcal per 100 g and almonds as the sole ingredient. The pack contains 500 g, so weigh out your own portion.
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If you want to prepare portions in advance, the product information lists 30 individual 25 g sachets and 564 kcal per 100 g. The mix also contains dried fruit, including cranberries with sugar and sunflower oil.
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If you’re looking for cashews to enjoy with your coffee, the product information lists cashews as the ingredient and gives 596 kcal per 100 g. Weigh your portion according to how much you want to eat.
Not if they don’t meet the requirements for that nutrition claim. In the EU, the European Commission sets a limit of 40 kcal (170 kJ) per 100 g for a ‘low energy’ claim on solid foods. The label values for the AH almonds, Jumbo pistachios and PLUS cashews mentioned here are all above that limit.
Multiply the kcal per 100 g on the label by the weight of your portion, then divide by 100. PLUS lists 598 kcal per 100 g for the cashews mentioned here; a 15 g example portion works out at 89.7 kcal. This is an example calculation, not a recommended portion.
No. For its general nutritional guidance, the Netherlands Nutrition Centre (Voedingscentrum) uses a 25 g handful of unsalted nuts. For your own calculation, weigh your portion in grams and also check the portion information on the specific pack.
No. The Jumbo pistachios mentioned here are called unsalted, but list 0.21 g of salt per 100 g. Jumbo explains that this salt content comes from naturally occurring sodium. Added salt and total salt content are therefore two different things.
Check the current packaging and take account of the allergens listed on it. Peanuts and nuts are listed as separate allergens. The NVWA states that new rules for precautionary allergen warnings apply in the Netherlands from 1 January 2026, and gives examples such as ‘May contain X’ and ‘Not suitable for people with an X allergy’.
