For a regular cycling break, a measured portion of unsalted nuts or peanuts may be suitable. Voedingscentrum uses 25 g as a handful guide, not as personalised sports nutrition advice. For intensive cycling lasting more than an hour, it’s also important to consider the carbohydrates in your overall diet: according to Flink’s Dutch product information, the Duyvis peanuts checked contain 2.75 g of carbohydrates per 25 g portion. Also choose based on the ingredients, allergen information and how much you want to portion out from a shop-bought pack.
If you want an everyday snack during a break and would like to choose the portion yourself, weighing it out can be practical. Voedingscentrum uses 25 g as a handful guide and advises storing nuts in a dry, well-sealed container.
For intensive cycling lasting more than an hour, it’s worth considering the carbohydrates in your overall diet too. Check the nutritional values per portion rather than using calories as a measure of carbohydrate content.
A larger shop-bought pack may be suitable if you want to weigh out several portions. Portion it yourself and store the remaining nuts according to the label, in a dry, well-sealed container.
Suitable for: an everyday snack during a break and portions prepared at home.
Bear in mind: you’ll need to weigh and repackage them yourself; nutritional values vary between mixes.
Suitable for: anyone who wants to portion out peanuts and check the nutritional values of their chosen variety.
Bear in mind: peanuts are legumes, not tree nuts; check the allergen information for the specific product.
Suitable for: anyone who wants to combine nuts with dried fruit.
Bear in mind: check the ingredients and nutritional values of the exact variety; the name alone doesn’t tell you how many carbohydrates a portion contains.
| What to consider | What should you look for? | Who is this important for? |
|---|---|---|
| A measured snack portion | Check the net weight and weigh out your portion. Voedingscentrum uses 25 g as a handful guide, not as a sports nutrition serving. | If I want to take an everyday snack with me, weighing out an amount helps me decide what to eat. Around 29% of consumers give portion convenience top priority. |
| Carbohydrates during your ride | Check the carbohydrates per 100 g and per measured portion, taking the ride’s duration and intensity into account. | If I’m cycling intensively for more than an hour, I want to know how my snack contributes to the carbohydrates in my overall diet. Around 29% of consumers put fuel for their ride first. |
| Ingredients and composition | Read the ingredients and nutritional values for the exact variety; a mix with raisins isn’t the same as nuts on their own. | If I’m choosing between peanuts, unsalted nuts or a mix with dried fruit, I want to know exactly what’s in my portion. Around 18% of consumers make composition their top priority. |
| Allergens on the packaging | Check the ingredients and warnings on the current packaging, and keep that information with portions you’ve weighed out yourself. | If I need to follow existing allergy advice, I must be able to check the information for this exact variety. Around 12% of consumers put checking allergens at the top of their list. |
| Portions, cost and storage | Compare products with the same composition per kilogram and per portion you want; store the rest in a dry, well-sealed container. | If I’m preparing several snacks at home, I want to compare the contents and cost on a like-for-like basis and store the rest appropriately. Around 12% of consumers give cost per usable portion top priority. |
Flink’s Dutch product information lists 11 g of carbohydrates per 100 g for the Duyvis peanuts checked. That works out at 2.75 g per 25 g portion; calories don’t show how many carbohydrates you’re getting.
Consider the carbohydrates in your actual portion alongside the rest of your ride nutrition, especially when cycling intensively for more than an hour.
The shop-bought packs checked, at 200, 235 and 500 g, are larger than the 25 g handful guide.
Weigh out the portion you want before setting off, and check the net weight rather than judging by the size of the bag.
Weighing and repackaging portions yourself takes preparation.
Once you’ve transferred them into your own bag, you can no longer see the original label. If you have a relevant allergy, the ingredients and cross-contamination information on the exact packaging still matter.
Keep the original label or a clear photo with your portioned supplies, and check the allergen information again before mixing products.
A larger pack doesn’t necessarily mean a lower cost per usable portion. Once opened, it’s also important to store the contents properly.
Compare products with the same composition per kilogram and per portion you want, and choose an amount you can store well.
A larger bag may take extra preparation to portion out and seal the remainder properly.
The Pinda’s Ongezouten variety we looked at is an option if you want to portion out peanuts yourself.
AH Unsalted Mixed Nuts is an own-brand option if you want to portion out an unsalted mix yourself.
The 200 g Studentenhaver Ongezouten variety we looked at is a mixed option for anyone who wants to prepare portions at home.
Alesto includes nuts and dried fruit, and is worth considering if you’re looking for these products at your usual supermarket.
The 200 g Trader Joe’s Studentenhaver variety we looked at is an unsalted nut mix with raisins.
The 500 g unroasted, unsalted mixed nuts we looked at may suit you if you prepare several portions at home.
These picks range from pre-portioned packs of nuts and dried fruit to larger packs you can weigh out yourself. Check the ingredients, portion size and allergen information for each variety.
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Suitable if you want to take a pre-portioned snack of nuts and dried fruit with you.
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Suitable if you want to prepare several pre-portioned servings of nuts and dried fruit.
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Suitable if you want to take unsalted peanuts with you and weigh out portions at home.
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Suitable if you want to take cashews as a snack and choose your own portion size.
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Suitable if you want to weigh out several portions of unroasted, unsalted mixed nuts at home.
No. Voedingscentrum uses 25 g as a handful guide for nuts, not as a personal recommendation for a ride. When cycling intensively for more than an hour, the carbohydrate contribution of your overall diet is also relevant.
Weigh out your portion and put it in a clean, well-sealed container that will keep the nuts dry. Store the rest in a dry, well-sealed container, follow the product label and check the nuts before portioning them out again. General storage advice isn’t a guarantee for nuts that have become warm or damp while you’re out.
First compare the same type and composition per kilogram, then work out the cost for the amount you want to take with you. A 25 g portion is 0.025 kg; you can include any cost for your own portion packaging separately. A larger bag isn’t automatically better value.
No. Peanuts are legumes, and peanuts and tree nuts are separate allergen categories. Check the ingredients and any cross-contamination warnings on the exact packaging against your allergy advice; don’t assume a product is a safe substitute based on its category.
Read the current packaging before eating the product. Albert Heijn advises checking the packaging because product information can change. If the discrepancy could affect your allergy advice, don’t eat the product until you’ve clarified it.
According to the Netherlands Food and Consumer Product Safety Authority (NVWA), allergen information must appear on the label of prepacked foods. The NVWA announced that, from 1 January 2026, it would also monitor warnings about allergen cross-contamination during inspections, in line with the applicable rules. This does not mean that the NVWA has approved any individual pack.
