Cyclists following an elimination diet
For example, you may be looking for a snack labelled gluten-free or lactose-free. That label doesn’t mean the nuts or other allergens in the pack are suitable for you.
Who is this choice relevant to?
Cyclists with a food allergy
Start with the specific nut, peanut or other substance you need to avoid. Check the ingredients and warnings on the packaging: a general ‘free from’ description isn’t enough.
Cyclists planning when to snack
If you can eat the ingredients, you may want to work out whether nuts are right before, during or after a ride. Pay attention to the portion and nutritional value. The Netherlands Nutrition Centre advises against eating a large portion of food high in fat, protein or fibre shortly before exercise.
What should you look for when choosing?
First, check that the ingredients and warnings are suitable for what you need to avoid. Then look at the dietary claims and decide whether the ingredients, portion and packaging work for your ride.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Specific allergen | Check which types of nuts are listed as ingredients, whether peanuts are included, and read the full ‘may contain’ warning. | If I need to avoid a particular nut or peanuts, I want to know exactly what could be in the pack. Around 36% of consumers prioritise avoiding a specific allergen. |
| Relevant dietary claim | Check which substance the claim refers to and whether the ingredients and information relate to exactly the same variant. | If I avoid gluten or lactose, I look for a claim that matches my dietary restriction and check the ingredients as well. Around 29% of consumers prioritise a specific dietary claim. |
| Ingredients and timing | Compare carbohydrates, fat and fibre per 100 g, and take your portion and when you plan to eat it into account. | If I want to eat nuts around a ride, I want to know whether their nutritional make-up suits the planned timing. Around 21% of consumers focus primarily on whether a snack is suitable for the time they’ll eat it. |
| Portion and storage | Check the net weight, any suggested portion size, whether the pack can be resealed and the storage instructions. | If I want to split a pack across several rides, I look at portioning and storage. Around 14% of consumers prioritise these practical considerations. |
Common pitfalls
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Assuming ‘free from’ means ‘free from all allergens’
A gluten-free or lactose-free label doesn’t rule out your allergen being in a nut mix. For example, AH Unsalted Nut Mix is labelled gluten-free and lactose-free, but contains several types of nuts.
Start with the substance you need to avoid, then check the ingredients and cross-contamination warnings on the exact packaging.
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Confusing ‘no peanuts as an ingredient’ with ‘peanut-free’
The AH and PLUS nut mixes reviewed state that they may contain peanuts, even though peanuts aren’t listed as an ingredient.
Read both the ingredients list and the separate ‘may contain’ warning, and follow the advice you’ve been given for your allergy.
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Assuming that lots of calories make a snack a good source of carbohydrates
AH Unsalted Nut Mix lists 60 g of fat and 8.1 g of carbohydrates per 100 g. A high-fat nut snack isn’t automatically what you need during prolonged, intense exercise.
Compare the carbohydrate content and choose according to when you plan to eat it. The Netherlands Nutrition Centre suggests sports bars and sports gels as options for prolonged, intense exercise.
For a long ride, you may need other food as well as a nut snack.
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Treating the whole pack as one portion
The AH pack reviewed contains 500 g and lists 25 g portions. According to the Netherlands Nutrition Centre, a large portion of food high in fat, protein or fibre shortly before exercise can cause stomach problems.
Split the snack into smaller portions if you want to take some with you, and follow the storage advice on the packaging. A listed portion isn’t personalised sports nutrition advice.
A larger pack means you’ll need to portion it yourself and seal it securely after use.
Brands and product ranges for reference
Albert Heijn
The 500 g AH Unsalted Nut Mix reviewed is labelled gluten-free, lactose-free and vegan on the product page.
- The product information lists the ingredients, nutritional values, portion size and allergens.
- The mix contains almonds, hazelnuts, Brazil nuts and walnuts, and states that it may contain peanuts and other nuts. These details apply to the variant reviewed, not the entire range.
Duyvis
Duyvis Unsalted Almonds is a snack made with almonds and sunflower oil in a 125 g pack.
- Duyvis product information describes the ingredients and nutritional values.
- According to Duyvis, the pack may contain traces of peanuts and various nuts. ‘Unsalted’ doesn’t mean these allergens are absent.
PLUS
The 200 g PLUS Unroasted and Unsalted Nut Mix reviewed contains hazelnuts, walnuts, almonds and cashews.
- The product information describes the ingredients, nutritional values and storage instructions.
- The warning says it may contain peanuts and other types of nuts. A short ingredients list isn’t a general guarantee that a product is allergen-free.
Jumbo
The 200 g Jumbo Unsalted Nut Mix reviewed contains peanuts, almonds, cashews, Brazil nuts and hazelnuts, among other ingredients.
- The product information makes it clear that peanuts are an ingredient in this variant.
- This variant isn’t suitable if you need to avoid peanuts. Possible presence of other types of nuts is listed separately.
Lidl
Alesto is Lidl’s product range, which includes nuts, dried fruit and party snacks.
- The product range gives you a place to start when looking for nut snacks.
- A range name doesn’t tell you whether an individual pack is suitable for your diet or allergy. Check the information on the variant you choose.
ALDI
The 500 g Trader Joe’s Unsalted Nut Mix reviewed is described as a blend of almonds, hazelnuts, walnuts and Brazil nuts.
- The product description names the types of nuts and the pack size.
- A product described as unsalted isn’t necessarily free from allergens. Check the information on the current packaging.
Nut products at Joybuy
These products are selected for anyone looking for a recognisable type of nut or a nut mix to enjoy around a ride. Always check that the ingredients are suitable for what you need to avoid.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
An option if you can eat almonds and are looking for a snack featuring one named type of nut.
The product name lists almond kernels and a pack size of 160 g.
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Kanjers Fresh Class Pistachio Kernels 100 g
An option if you can eat pistachios and are looking for a snack featuring one recognisable type of nut.
The product name lists pistachio kernels and a pack size of 100 g.
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g'woon Roasted Unsalted Cashews 200 g
An option if you can eat cashews and are looking for a roasted, unsalted snack.
The product name lists roasted, unsalted cashews in a 200 g pack.
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g'woon Unroasted Mixed Nuts 500 g
An option if you can eat the types of nuts listed and are looking for an unroasted, unsalted mix.
The mix contains 30% hazelnuts, 30% walnuts, 20% almonds and 20% cashews. The product information states that it may contain traces of peanuts and other nuts.
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Three Squirrels New & Unique Sweet Chestnut Kernels 400 g
An option if you can eat chestnuts and are looking for a ready-to-eat snack in handy portions for on the go.
The product information lists chestnut kernels as an ingredient and says the product is individually packaged.
Frequently asked questions
Are gluten-free nuts suitable for people with a nut allergy?
Not on the basis of that label alone. Gluten-free refers to gluten, not nut allergens. For example, AH Unsalted Nut Mix is labelled gluten-free but contains almonds, hazelnuts, Brazil nuts and walnuts.
If I have a milk allergy, can I choose products based only on the ‘lactose-free’ label?
No. Lactose intolerance relates to milk sugar, whereas cow’s milk allergy relates to milk proteins. If you have a milk allergy, check the milk ingredients and relevant allergen information, not just the lactose-free label.
Can a different type of nut be an alternative to the one I’m allergic to?
Not automatically. Some people who are allergic to one type of nut also react to others. Choose according to the advice you’ve been given for your diagnosed allergy; don’t use a general product guide to decide for yourself that another type of nut is safe.
Should I eat a whole bag of nuts just before setting off?
No, a pack isn’t a personalised portion for sport. The Netherlands Nutrition Centre advises against eating a large portion of food high in fat, protein or fibre shortly before exercise. The AH mix reviewed lists a 25 g portion, but that isn’t individual advice for your ride.
How should I store nuts that I want to split across several rides?
Store mixed unsalted nuts in a cool, dark, dry place in an airtight container. Also follow the instructions on the exact packaging; AH, for example, asks you to seal the pack securely after use.