If you want to keep an eye on your calorie intake, start by deciding how many grams you’ll serve, then compare the nutritional values of nuts for the same portion size. The Netherlands Nutrition Centre gives 164 kcal as a general reference for an average 25 g handful of unsalted nuts; this is not the value for every individual product. According to the Netherlands Nutrition Centre, unsalted nuts are included in its Wheel of Five healthy eating guide, but that doesn’t mean they’re low in calories.
You want to enjoy nuts with your Friday drinks while keeping track of how much you eat and the calories they contain. Weighing your portion and comparing like-for-like nutritional values matter more than a general healthy image.
You’re looking for a single type of unsalted nut or a mix, and don’t want to confuse that choice with being low in calories. Bear in mind that taste preference and nutritional value are different considerations when buying.
You’re buying for a group and want to take account of different tastes, how much you’ll need and allergen information. The pack size and its contents can help you choose what’s right for your guests.
First choose between plain nuts, a nut mix or seasoned coated nuts for drinks; then decide on the portion and compare the nutritional values of the exact products you’re considering.
Choose this option if: you want to serve a familiar type of nut without salt.
Bear in mind: being unsalted doesn’t tell you how many calories it contains.
Choose this option if: you want to serve a variety of nuts.
Bear in mind: check the ingredients and allergen information for the whole mix.
Choose this option if: you fancy a seasoned flavour and a crunchy coating with your drinks.
Bear in mind: the flavour or coating doesn’t prove that these have a calorie advantage or disadvantage compared with plain nuts.
| What to consider | What should you check? | Who is this most relevant to? |
|---|---|---|
| Calories per portion | Check the kcal per 100 g, weigh your portion and calculate the value for that amount. | If I want to measure my portion carefully, I compare the nutritional value per 100 g as well as the weight I serve myself. Around 36% of consumers put the calories in their own portion first. |
| Unsalted and ingredients | Check whether the product is unsalted, which types of nuts it contains and what the label says. | If I’m looking for an unsalted type or mix, I want to know exactly what’s in the pack and don’t want to infer the calorie content from the word ‘unsalted’. Around 29% of consumers prioritise this combination of ingredients and choosing unsalted. |
| Seasoned flavour | Check the exact flavour and compare the nutritional value for the same portion size. | If I’m mainly after a seasoned, crunchy snack to serve with drinks, I also pay attention to how much I serve. Around 21% of consumers put this flavour choice first when buying. |
| How much you need for a group | Match the pack size to the number of people and the portions you want to serve; follow the storage instructions on the pack. | If I’m buying for a group, I want to be able to serve enough portions and know what to do with any leftovers. Around 14% of consumers prioritise the amount needed for the group and what will be left over. |
The Netherlands Nutrition Centre uses 25 g as a reference portion for a handful of unsalted nuts and gives a value of 164 kcal. When comparing products, use the nutritional information on the exact pack: kcal per portion also depends on how many grams you serve.
According to the Netherlands Nutrition Centre, unsalted nuts are included in its Wheel of Five healthy eating guide, but the word ‘unsalted’ doesn’t tell you how many calories a portion contains.
Consider these separately: check the nutritional value of the exact product and weigh the portion you serve.
A 200 or 500 g pack is a supply, not automatically one portion. Using a 25 g portion for the calculation, that works out at eight or twenty portions respectively.
Set out the amount you want in advance and choose a pack size that suits the group and how much you want to have left over.
Pre-packed products must show allergen information on the label. The Netherlands Food and Consumer Product Safety Authority lists peanuts and tree nuts separately; a coating or mix can change which ingredients are included.
Read the allergen information for the entire pack and choose a product that’s suitable for the guest in question. Don’t rely solely on the product category or the nut shown on the front.
The Provencale range is worth considering if you’re looking for seasoned peanuts with a crunchy coating.
AH Unsalted Almonds are an option if you’re looking for one type of unsalted nut.
Jumbo lists Unsalted Cashew Nuts in a 200 g pack.
Lidl presents Alesto as a range of nuts and dried fruit.
ALDI lists Trader Joe’s Unsalted Nut Mix in a 500 g pack.
PLUS lists unroasted, unsalted own-brand mixes in 200 and 500 g packs.
These Joybuy products are suited to portions you weigh out yourself, single types of unsalted nuts, nut mixes and seasoned snacks for drinks.
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An option if you want to serve cashews as a single type of nut.
The product name lists a pack size of 160 g.
Contains cashews.
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An option if you’re looking for one type of unsalted peanut and want to weigh out the portion yourself.
The product name lists a pack size of 250 g.
Contains peanuts and may contain cashews.
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The individual bags are an option if you want to serve pre-portioned snacks.
The product name lists five packs of 23 g.
Contains walnuts, cashews, almonds and hazelnuts. The desiccant in the pack is not intended for consumption.
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An option if you want to serve one type of unsalted nut.
The product name lists raw, unsalted almonds in a 200 g pack.
Contains almonds.
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An option if you’re looking for seasoned coated peanuts to serve with drinks.
The product name lists a pack size of 275 g. According to Duyvis, the Provencale range has an onion and garlic flavour.
Contains peanuts and wheat (gluten); may also contain milk, nuts, soya and mustard.
Weigh your portion and use the nutritional information for the variety you’ve chosen. Based on the Netherlands Nutrition Centre’s general value of 164 kcal per 25 g, 15 g works out mathematically at 98.4 kcal; this isn’t the label value for every brand or type of nut.
No. The Netherlands Nutrition Centre gives a value of 164 kcal for 25 g of generic unsalted nuts. Choosing unsalted nuts is in line with the Netherlands Nutrition Centre’s dietary advice, but it doesn’t mean a product is low in calories.
Read the allergen information on the whole pack and choose a product that’s suitable for the allergy in question. The Netherlands Food and Consumer Product Safety Authority lists peanuts and tree nuts separately, so don’t rely solely on the product name or the nut at its centre.
Using a 25 g portion for the calculation, 200 g makes eight portions and 500 g makes twenty. This is a calculation based on quantity, not a recommendation that every guest should have exactly that portion.
A nutrition claim must comply with the European rules that apply to nutrition claims. The Netherlands Food and Consumer Product Safety Authority explains this requirement; for a specific product, check its information and don’t assume a claim applies based only on the type of nut or the word ‘unsalted’.
