Evening snackers keeping an eye on portions
You want to enjoy nuts during a snack evening while being mindful of how much energy your portion contains. Compare the same amount of edible nuts and use the values on the exact pack you’re buying.
Who is this guide for?
Fans of unsalted nuts
You’re looking for nuts with no added salt and want to choose between a single variety and a mix. The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five; that doesn’t mean they’re low in calories.
Fans of savoury nibbles
You might be looking for a seasoned flavour or a crunchy coating, and want to adjust your portion accordingly. Roasted nut mixes and coated peanuts have different recipes, so check the nutritional information and allergens for each variety.
What should you look for when choosing?
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Energy per portion | Check the kcal per 100 g, weigh your edible portion and calculate the value for that amount. | If you want to know how much energy is in your bowl, compare weighed portions rather than handfuls. Around 36% of consumers say the energy in the portion they eat is their top priority. |
| No added salt | Read the ingredients list and also check the declared salt per 100 g. | If you want to avoid added salt, check the ingredients and don’t choose based on kcal alone. Around 29% of consumers make salt content their top priority. |
| Flavour and snack style | Check which types of nuts are included and whether herbs, a flavouring mix or a crunchy coating have been added. | If you’re mainly looking for a savoury flavour or crunchy texture, choose a snack style that suits you and adjust your portion accordingly. Around 21% of consumers put flavour and texture first. |
| Packaging and storage | Check the pack weight, the number of edible portions and the storage advice after opening. | If you want to use a pack over several snack occasions, check how many edible portions it contains and how to store the contents. Around 14% of consumers give packaging and use per occasion the highest priority. |
Common mistakes
-
Confusing unsalted with low in calories
Unsalted nuts can still contain a lot of energy per 100 g. Salt content and calorie content are separate properties.
Check both the ingredients list and the nutrition table, and weigh the portion you eat.
-
Comparing handfuls without checking their weight
A handful isn’t a set amount. The Netherlands Nutrition Centre’s examples use different portion weights for mixed nuts and pistachios; with in-shell pistachios, only the edible kernels count.
Weigh the edible nuts and compare portions of the same weight.
-
Using general nutritional information for a specific variety
The value given for a category of pistachios may not match the value for a particular pack.
Use the nutrition table for the exact variety you’re buying in your calculation.
-
Assuming ‘no added fat or oil’ means low in calories
A product’s preparation description doesn’t mean it’s low in calories. For example, the Duyvis Oven roasted nuts mix we looked at lists 605 kcal and 1.1 g of salt per 100 g.
Check the energy, salt and ingredients as well as the preparation description.
Brands to consider
Duyvis
The range includes seasoned roasted mixes and coated peanuts for anyone looking for a savoury flavour.
- The product information describes Oriental as peanuts with a crunchy curry-flavoured coating.
- The Oven roasted nuts mix we looked at lists 605 kcal and 1.1 g of salt per 100 g. These figures apply to that variety and aren’t a general claim about the brand.
Albert Heijn
AH Unsalted pistachios are an option if you’re looking for a single type of nut with no added salt.
- The pack we looked at lists 25 g portions of shelled pistachios.
- The label lists 649 kcal per 100 g for this variety. Use this product information rather than a general value for pistachios.
Jumbo
The unroasted, unsalted four-nut mix we looked at comes in a 200 g bag.
- The product information lists the ingredients and nutritional values per 100 g and per 25 g portion, with eight portions per pack.
- According to the product description, unroasted means not fried in oil; it isn’t a low-calorie claim.
Lidl
Lidl Netherlands lists a 200 g unroasted, unsalted nut mix.
- The product information confirms the product type and pack weight.
- The range page says it’s sold in store, so check what’s available at your local branch.
ALDI
ALDI describes TRADER JOE’S Unsalted Nut Mix as a mix of almonds, hazelnuts, walnuts and Brazil nuts.
- The product description confirms the ingredients and that the mix is unsalted.
- The product name TRADER JOE’S refers to the brand; ALDI is the retailer. The ingredients differ from those in the four-nut mixes we looked at.
PLUS
PLUS sells its own-brand 200 g Unroasted Unsalted Nut Mix, as well as the Duyvis mix we looked at.
- The label on the PLUS nut mix lists 641 kcal per 100 g.
- These product details apply to this specific nut mix and don’t describe the entire PLUS range.
Nuts and snacks at Joybuy
This Joybuy selection includes nuts and savoury snacks. To choose what’s right for you, compare the portion, nutritional information and ingredients for the specific variety.
No image available
Anatolia Goal Nuts Mix 150 g
An option if you’re looking for a nut mix for a snack evening.
Pack weight: 150 g.
No image available
Anatolia Badem Natural almonds 500 g
A good fit if you want to weigh out almonds as a snack and calculate the nutritional value of your portion yourself.
Ingredients: 100% almonds. Energy: 578 kcal per 100 g. Salt: 0.00 g per 100 g.
Pack weight: 500 g.
No image available
Anatolia roasted hazelnuts 500 g
An option if you’re looking for roasted hazelnuts to snack on.
Pack weight: 500 g.
No image available
J.ZAO Classic Daily-Nut Mix 750 g / 30 sachets
A good fit if you want to take or serve nuts and dried fruit in individual portions.
The description lists 25 g portions. Energy: 564 kcal per 100 g. Salt: 0.02 g per 100 g.
Contains walnuts, almonds, cashews, hazelnuts and dried fruit. The dried cranberries contain sugar.
No image available
Duyvis Oriental Borrelnootjes 275 g
An option if you’re looking for peanuts with a crunchy curry-flavoured coating.
Energy: 539 kcal per 100 g. Salt: 1.4 g per 100 g.
Contains peanuts, gluten (wheat and barley) and soya; may contain milk, nuts and mustard. Check the pack for ingredients and allergen information.
Frequently asked questions
Can you describe ordinary nuts as low calorie?
Not just because you’re having a small portion. For solid foods, the European Commission sets a limit of no more than 40 kcal (170 kJ) per 100 g for the claim ‘low energy’. So describe the nutritional value of the portion you eat, without calling a product low in calories if it doesn’t meet this limit.
How do I calculate the calories in my portion?
Weigh the edible nuts and multiply the kcal per 100 g on the label by the portion weight divided by 100. For 25 g of Duyvis Oven roasted nuts mix at 605 kcal per 100 g, that works out at 151.25 kcal. For in-shell pistachios, weigh only the edible kernels.
Does unsalted mean there’s exactly 0 g of salt?
No, unsalted and 0 g of salt aren’t the same thing. The labels of the varieties we looked at list different small amounts of salt, including 0.01 g per 100 g for the PLUS nut mix, 0.03 g for the Jumbo mix and 0.05 g for AH Unsalted pistachios. Also check the ingredients list to see whether salt has been added.
If I have a peanut or nut allergy, can I simply choose a different mix?
Don’t assume that a different type of nut or mix will be suitable. The Netherlands Food and Consumer Product Safety Authority states that allergens must be listed on the labels of pre-packed products. Check the ingredients and allergen warnings on the exact pack; this guide doesn’t assess whether a product is suitable for an individual allergy.
How should I store an opened bag of nuts?
Follow the storage advice on the pack for your variety. For the Duyvis Oven roasted nuts mix we looked at, the PLUS product page recommends storing it in a cool, dry place and transferring the contents to a light-proof, airtight container after opening. Jumbo recommends storing the unroasted mix we looked at somewhere cool, dry and dark.