For a mindful coffee break, compare nuts by the energy in a weighed portion and by their ingredients, rather than relying on words such as ‘unsalted’. The cashew nuts listed on the PLUS, Albert Heijn and Jumbo product pages contain 598–622 kcal per 100 g. According to the European Commission, the claim ‘low energy’ can only be used for solid foods containing no more than 40 kcal per 100 g. So weigh your portion and use the nutritional information for the exact pack.
You want to know how much energy is in your small bowl of nuts. As a general guide, the Netherlands Nutrition Centre lists 164 kcal for 25 g of unsalted nuts; the exact amount varies by product. Weigh your portion and check the label.
You’re after a straightforward ingredients list and want to distinguish between unroasted nuts, nuts prepared with oil and unsalted nuts. The PLUS cashew nuts reviewed list cashew nuts as the only ingredient; the Albert Heijn and Jumbo varieties reviewed also list sunflower oil.
You want to weigh out a portion for your coffee break and store the rest properly. Check how many portions are in the pack and follow the Netherlands Nutrition Centre’s storage advice: keep nuts in a cool, dark and dry place.
Start with the energy per 100 g and the amount you actually eat. Then compare the ingredients, preparation method and pack size.
| What to consider | What should you check? | Who should consider this? |
|---|---|---|
| Energy per portion | Compare kcal per 100 g and weigh your portion. Albert Heijn lists four 25 g portions in its 100 g pack. | If I want to know how much energy is in my weighed portion, I use the label for that particular variety. Around 42% of consumers say calories per portion are their main purchasing priority. |
| Ingredients and salt | Read the ingredients list and check the salt content; ‘unsalted’ doesn’t automatically mean ‘made without oil’. PLUS lists only cashew nuts, while Albert Heijn and Jumbo list sunflower oil. | If you’re mainly looking for a simple ingredients list, you’ll want to know what else is in the pack besides nuts. Around 25% of consumers prioritise ingredients and added salt. |
| Flavour and preparation | Check whether the nuts are unroasted, fried, roasted or coated, and compare the nutritional information for that product type. Duyvis describes different ways of preparing peanuts. | If I want a particular flavour or preparation to go with my coffee, I choose according to my preference and check the label too. Around 17% of consumers make flavour and preparation their first choice. |
| Portioning and storage | Choose a pack size that suits how you use the nuts, and seal the pack securely after opening. The Netherlands Nutrition Centre recommends storing nuts in a cool, dark and dry place. | If you use nuts for several coffee breaks, they should be easy to portion and store. Around 16% of consumers prioritise convenience and storage. |
Albert Heijn’s 100 g bag of unsalted cashew nuts lists four 25 g portions. So the pack size isn’t automatically the amount to eat in one coffee break.
Weigh out the amount you want to eat beforehand and store the rest in a securely sealed container or pack.
The Albert Heijn and Jumbo cashew nuts reviewed list sunflower oil and 622 kcal per 100 g. The PLUS cashew nuts reviewed contain 598 kcal per 100 g. The European Commission sets a limit of no more than 40 kcal per 100 g for the ‘low energy’ claim on solid foods.
Assess the ingredients and nutritional information separately; don’t use ‘unsalted’ as an indication of the energy content.
The difference between 598 and 622 kcal per 100 g in the PLUS and Albert Heijn cashew nuts reviewed works out at 6 kcal per 25 g portion. The amount also depends on how much you actually weigh out.
First compare portions of the same weight, then look at the ingredients and your flavour preference.
A pack may include warnings about allergens that aren’t mentioned in the product name. The PLUS cashew nuts reviewed carry a warning that they may contain peanuts.
Check the ingredients and allergen warnings on the exact pack every time you buy. The Netherlands Food and Consumer Product Safety Authority (NVWA) says new rules for warnings about unintended allergens have applied since 1 January 2026.
Worth considering for unsalted peanuts and different preparation methods.
The AH Unsalted Cashew Nuts reviewed are an example of a product with clearly stated portion information.
The Jumbo Unsalted Cashew Nuts reviewed are worth considering if you want to compare nutritional values and ingredients.
Lidl’s Alesto range includes nuts, dried fruit and party snacks.
The Dutch product page reviewed lists an unsalted nut mix under the TRADER JOE’S name.
The PLUS unsalted, unroasted cashew nuts reviewed are a good choice if the ingredients list matters to you.
These products are nuts and nut mixes for a weighed portion during your coffee break. Check the energy content, ingredients and preparation method for each variety.
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A good fit if you want cashew nuts and would like to work out the energy in a weighed portion.
Energy: 604 kcal per 100 g. Ingredient: 100% cashew kernels. Net weight: 160 g. Contains cashew nuts.
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A good fit if you’re looking for raw, unsalted almonds and want to work out the energy in your portion.
Energy: 591 kcal per 100 g. Ingredient: almonds. Net weight: 200 g. Contains almonds.
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A good fit if you want to weigh out portions of almonds from a 500 g pack.
Energy: 578 kcal per 100 g. Ingredient: 100% almonds. Net weight: 500 g. Contains almonds.
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A good fit if you want roasted, unsalted cashew nuts and are keeping an eye on the energy in each portion.
Energy: 596 kcal per 100 g. Ingredient: cashew nuts. Net weight: 200 g. Contains cashew nuts.
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A good fit if you want a mix of different nuts in one pack and prefer to weigh out your own portion.
Energy: 615 kcal per 100 g. The ingredients list includes peanuts, almonds, cashew nuts, Brazil nuts and hazelnuts, among other ingredients, as well as sunflower oil. Net weight: 200 g. Contains various nuts and peanuts.
Multiply the weight of your portion in grams by the kcal per 100 g on the label, then divide by 100. Use the nutritional information for the exact pack.
Not on the basis of the small portion alone. According to the European Commission, solid foods can only carry the ‘low energy’ claim if they contain no more than 40 kcal (170 kJ) per 100 g. For ordinary nuts, it’s better to state the weighed portion and its energy content.
No. According to the European Commission, to use the ‘reduced energy’ claim, the energy value must be at least 30% lower, and the property responsible for the reduction must be stated. A small difference between two labels doesn’t automatically justify this claim.
Check the ingredients and allergen warnings on the exact pack. The Netherlands Food and Consumer Product Safety Authority (NVWA) says new rules for warnings about unintended allergens have applied since 1 January 2026. Don’t assume another type of nut or peanuts are a safe substitute.
Store nuts in a securely sealed pack or container in a cool, dark and dry place. For opened packs of unsalted mixed nuts, the Netherlands Nutrition Centre gives six months in a kitchen cupboard as general storage advice; follow the instructions on the pack too.
