When choosing nuts to have with your coffee on the go, pay particular attention to how much you take with you: unsalted doesn’t mean low in calories. 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. The labels for the PLUS, Duyvis, Jumbo and Albert Heijn varieties compared here list 598 to 627 kcal per 100 g, so weigh your portion and also consider the ingredients and packaging.
If you want to take nuts with you to have with your coffee, compare the energy per equal quantity and weigh your portion. The labels for the plain nuts discussed here don’t give any grounds for calling them low in calories.
If you regularly take a snack with you, a resealable pack can be useful for keeping the rest fresh. But the packaging won’t automatically control how much you eat.
If you want to know which nuts and other ingredients you’re buying, read the label for the exact variety. If you have a relevant allergy, also check the information about the possible presence of other allergens.
Before choosing a snack to have with your coffee on the go, weigh how much you want to take with you. Then check the ingredients, how easy it is to portion, and how you’ll store the pack.
| What to consider | What should you check? | Who should consider this? |
|---|---|---|
| Energy in your portion | Check the kcal per 100 g on the label and work out how much that is for the quantity you’ll actually take with you. A 25 g portion is used here for comparison only. | If I want to measure out my snack carefully, I need to know how much energy my portion contains. Around 42% of consumers prioritise the calories in a portion. |
| Portioning for when you’re out | Check the pack weight and whether you can divide the snack into a sealable container yourself. | If I take something with me every day, I want to be able to portion it easily at home and store it while I’m out. Around 25% of consumers prioritise how easy it is to take a snack with them. |
| Ingredients and allergens | Check which nuts and any oils are listed, and read the allergen information on the exact pack. | If I’m choosing a particular type of nut or ingredient, I want to know exactly what’s in it. Around 17% of consumers put ingredient information first. |
| Quantity and storage | Choose a pack size that suits how you use the product, and follow the instructions for keeping it dry and tightly sealed. | If I don’t eat nuts often, I want to choose an amount I can store properly. Around 16% of consumers look first at quantity and storage. |
The label may say ‘unsalted’ even when the energy content per 100 g is high. For solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for the claim ‘low energy’.
Compare the energy per 100 g and calculate it for your own weighed portion. Don’t call a plain nut variety low in calories just because you eat a small amount.
A pack that can be resealed won’t automatically portion out the nuts for you.
Weigh out what you want to take with you in advance, then seal the rest tightly.
A product listing one type of nut may still carry information about the possible presence of other allergens. Peanuts and tree nuts are separate allergens.
If you have a relevant allergy, check both the ingredients and the allergen information on the pack for the exact variety.
Pack sizes vary, so think about how often you’ll eat the snack and how you’ll store the rest.
Compare the net weight and choose an amount that suits how you use the product and your storage options.
Relevant if you’re considering the 235 g Pinda’s Ongezouten variety.
AH Amandelen ongezouten is an option if you’re looking for a single type of nut.
The 200 g Cashewnoten Ongezouten variety is worth considering if you’re happy with cashews that contain sunflower oil.
At Lidl, Alesto products and unsalted cashews are relevant product types to assess by checking the exact pack.
ALDI describes, among other products, an unroasted nut mix from Trader Joe’s and an unsalted nut mix.
PLUS Cashewnoten ongezouten ongebrand, 200 g, is worth considering if you’re looking for cashews with no extra ingredients.
This selection of Joybuy products includes unsalted peanuts and almonds, a nut mix and seasoned peanuts. Compare the energy on the label, ingredients and quantity for each variety before choosing a snack to have with your coffee on the go.
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A good fit if you’re looking for peanuts as a snack; compare the energy per 100 g and check the allergen information, including the possible presence of cashews.
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The individual portions could be a good fit if you want to take a set amount with you; compare the nutrition information per 100 g and check that the ingredients suit your preferences.
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An option if you’re looking for raw, unsalted almonds; check the pack for the energy per 100 g and the allergen information.
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A good fit if you’re looking for seasoned peanuts; check the ingredients and possible allergens, including wheat and the possible presence of milk, tree nuts, soya and mustard.
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An option if you’re looking for almonds as a snack; check the energy per 100 g and the information on the pack before weighing out a portion.
No. A smaller portion doesn’t change the conditions for a ‘low energy’ claim. According to the European Commission, solid foods must contain no more than 40 kcal (170 kJ) per 100 g. It’s better to describe the energy in your weighed portion.
You can’t tell from the word ‘unsalted’. Peanuts and tree nuts are separate allergens, and the information for the Duyvis peanuts examined mentions the possible presence of tree nuts. Check the pack for the exact variety and, if you have a relevant allergy, follow your personal allergy advice.
Store nuts in a dry, tightly sealed container, preferably somewhere cool, and follow the instructions on the pack too. Voedingscentrum recommends 10–15 °C as a suitable cool storage temperature. Duyvis advises keeping an opened bag in a light- and airtight container.
No. Here, 25 g is simply a common reference portion for comparing varieties on an equal basis. Albert Heijn also lists this amount as the portion size for AH Amandelen ongezouten; it isn’t personal nutrition advice.
Do not eat the 170 g pack of Trader Joe’s unsalted cashews with barcode 2003020120930 and best-before date 23-09-2026, due to the NVWA warning about possible metal particles. The warning applies to that specific pack, not all ALDI nuts.
