Mindful snackers who cycle
You want to eat nuts without accidentally having a large portion. Compare nutritional values for the same weight and weigh out how much you want to eat in advance.
Who are nut snacks suitable for?
Cyclists on long or intensive rides
You’re looking for food that suits the effort you’re putting in. So don’t just consider the energy content of nuts; also plan for enough carbohydrates and think about when you’ll eat them.
Shoppers looking for simple ingredients
You want to know whether a particular variety contains ingredients such as oil in addition to nuts. Also check the allergen information and any cross-contamination warnings on the packaging.
What should you look for when choosing?
| Consideration | What to look for | Who is this most important for? |
|---|---|---|
| Portion and energy content | Compare kcal per 100 g and weigh the edible portion. The Voedingscentrum lists 164 kcal for a handful (25 g) of unsalted nuts. | If I want to keep my snack portion under control, I need to know how much I’m actually eating. Around 36% of consumers prioritise portion size and energy content. |
| Nutrition around your ride | Take the length of your ride, when you eat and the carbohydrates in your overall nutrition plan into account. | For a long or intensive ride, I want to match my nutrition to the effort, not just focus on calories. Around 29% of consumers mainly consider nutrition for their ride. |
| Ingredients and allergens | Check the type of nut, any added oil and the allergen information on the packaging. | If the ingredients or an allergen determine my choice, I want to check the packaging for that exact variety. Around 21% of consumers put ingredients or allergens first. |
| Packaging and storage | Check the net weight and the storage instructions for the product; one pack isn’t automatically one portion. | I want to be able to divide up and store the contents without having to estimate a new portion each time. Around 14% of consumers mainly look for easy portioning and storage. |
Common buying mistakes
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Assuming unsalted, unroasted or Nutri-Score A means low in calories
These labels don’t mean the same thing as a low energy content. PLUS’s product information lists 598 kcal per 100 g for its unroasted, unsalted cashews. That’s above the 40 kcal per 100 g limit for the ‘low energy’ claim on solid foods, as set by the European Commission.
Check the kcal per 100 g separately from the preparation method and other product labels.
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Having a whole pack as one snack portion
The PLUS and Jumbo cashew packs checked contain 200 g; ALDI lists a 250 g pack. That’s more than the 25 g example portion the Voedingscentrum gives for a handful of unsalted nuts.
Weigh out how much you want to eat in advance, then store the rest according to the product instructions.
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Choosing only by calorie content for a long ride
According to the Voedingscentrum, endurance athletes need enough carbohydrates as well as protein and fat. So the lowest energy content in a nut product doesn’t, by itself, tell you which food is right for your level of activity.
Keep your everyday snack choices separate from your nutrition plan for long or intensive rides.
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Confusing shell weight with the edible portion
For its pack of unsalted pistachios, Albert Heijn lists four 25 g portions of shelled pistachios. So the pack weight and the weight of the edible portion aren’t always the same.
Compare portions by edible weight and check whether the pistachios are shelled or in their shells.
Brands to consider
Duyvis
Worth considering if you’re looking for unsalted peanuts; the Duyvis variety checked also contains sunflower oil.
- Flink Nederland lists 614 kcal per 100 g for this specific variety, with peanuts and sunflower oil among the ingredients.
- Here, unsalted doesn’t mean oil-free or low in calories; the product information also mentions possible traces of nuts.
Albert Heijn
AH Unsalted Pistachios are an option if you want to compare portions of shelled pistachios.
- The product information distinguishes between the pack weight and four 25 g portions of shelled pistachios.
- Check the allergen information on the specific pack; this variety lists several possible cross-contamination allergens.
Jumbo
Jumbo’s specific unsalted cashew nuts offer a useful point of comparison for ingredients and nutritional values.
- For its 200 g pack, Jumbo lists 622 kcal per 100 g and 99% cashew nuts.
- The ingredients also include sunflower oil; check the allergen information for cashews and possible traces of nuts and peanuts.
Lidl
Alesto is worth considering if you’re comparing nuts from Lidl’s range; Lidl’s brand page includes Way To Go cashew nuts.
- The brand page gives you a specific starting point for the cashew product range.
- A product range or label such as fair trade doesn’t, by itself, tell you the energy content or whether a product is suitable for a bike ride.
Aldi
ALDI Nederland lists TRADER JOE’S roasted, unsalted cashew nuts in a 250 g pack.
- The type of nut, preparation method, salt variant and pack weight make this product easy to identify.
- ‘Roasted’ and ‘unsalted’ don’t indicate a low energy content; compare the nutritional information on the pack.
PLUS
PLUS Unsalted, Unroasted Cashew Nuts are a useful point of comparison if you’re looking for a simple ingredients list.
- The product information lists cashew nuts as the ingredient and 598 kcal per 100 g.
- The variety contains cashew nuts and may contain peanuts. This product information doesn’t represent the entire PLUS range.
Nut products at Joybuy
These Joybuy products are options for measured portions of nut snacks, and vary in nut type, preparation and nutritional information provided. Compare the values for each product, check the units and look at the ingredients and portion weight.
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Anatolia Badem Natural almonds 500 g
A good choice if you want to compare measured portions of almonds as a snack; the product information lists 578 kcal per 100 g.
Ingredients: 100% almonds. Salt: 0.00 g. Contains almonds.
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Golden Turtle Premium raw peanuts with skins 500 g
A good choice if you want to prepare your own peanuts and weigh out your portion; the product information states that they are raw and unroasted.
Energy content: 567 kcal per 100 g. Ingredient: peanuts. Contains peanuts.
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Jiazhouyuanye Original Flavour Large Cashew Nuts 160 g
A good choice if you’re looking for cashews with one ingredient and comparing nutritional values for the same weight.
Energy content: 604 kcal per 100 g. Ingredient: 100% cashew kernels. Contains cashew kernels.
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g’woon roasted, unsalted cashew nuts 200 g
A good choice if you’re looking for roasted, unsalted cashews and want to weigh out your portion.
Energy content: 596 kcal per 100 g. Ingredient: cashew nuts. Contains cashew nuts.
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g’woon peanuts in shells 500 g
A good choice if you prefer peanuts in their shells as a snack; bear in mind that you’ll need to remove the shells before eating.
Energy content: 2515 kJ per 100 g. Contains peanuts.
Frequently asked questions
Can you call regular nuts ‘low in calories’?
Not just because the portion is small or the product is labelled ‘unsalted’. For solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for the ‘low energy’ claim. The product information for the PLUS cashew nuts checked lists 598 kcal per 100 g.
Does a smaller portion of nuts make them low in calories?
No. A smaller portion reduces the amount of energy you eat, but it doesn’t change the energy content per 100 g. Weigh your portion if you want to keep the amount under control.
Are nuts suitable just before an intensive bike ride?
Think about the portion and when you eat it. The Voedingscentrum advises against large portions of food high in fat, protein or fibre just before exercise. This is general guidance, not a ban on every small portion of nuts.
What should I consider besides nuts for a long bike ride?
Make sure you also plan for enough carbohydrates. According to the Voedingscentrum, endurance athletes need enough carbohydrates as well as protein and fat, so the lowest energy content in a nut snack isn’t the only thing to consider.
What allergen information should I check for nuts?
Check the allergen information on the packaging of the exact variety you’re buying. The NVWA states that prepacked products must include allergen information on the label. From 1 January 2026, new Dutch rules also apply to warnings about the unintended presence of allergens due to cross-contamination.