To keep the calories from nuts in check, start by deciding how much to serve, then compare products on a like-for-like basis. The Netherlands Nutrition Centre gives an average of 164 kcal per 25 grams for unsalted nuts. This is a general nutritional value, not a product-specific claim. A claim such as ‘no added oil’ does not, on its own, tell you anything about the energy content, so check the label too and keep allergen information by the serving bowl for your guests.
You want to enjoy nuts at your garden party while keeping an eye on how much energy you’re taking in. Weighing out a portion and checking the label of the product you choose are more useful than relying on a general claim. The Netherlands Nutrition Centre gives a figure of 164 kcal per 25 grams for unsalted nuts.
You want to choose between types of nuts or preparation methods for the same snack weight. Compare the energy per 100 grams and check the salt content and preparation method separately. The European Union uses per 100 grams as the basis for comparison on nutrition labels.
You’re looking for a suitable mix or roasted option and want to be able to tell guests which nuts and other allergens it contains. Keep the current packaging by the bowl: the Netherlands Food and Consumer Product Safety Authority lists nuts and peanuts as allergens.
Start with the amount you plan to serve, then compare different types on the basis of the same weight. As a general reference, the Netherlands Nutrition Centre gives figures of 154 kcal per 25 grams for unsalted cashews and 176 kcal per 25 grams for unsalted walnuts. These general values don’t predict the nutritional value of every branded product.
| What to consider | What to look for | Who should consider this? |
|---|---|---|
| Portion size | Check the kcal per 100 grams and weigh out a sample portion. The value for one portion doesn’t automatically apply to the whole bag. | If I want to keep eating nuts while tailoring the amount to suit me, weighing out a portion in advance is helpful. Around 42% of consumers put portion control first. |
| Energy for the same weight | Compare the same amount and, ideally, use the nutritional information for the exact product variant. | If I want to choose between types of nuts based on the same snack portion, I compare their energy on a like-for-like basis. Around 25% of consumers consider energy for the same weight most important. |
| Salt and preparation | Check whether the product is unsalted and look at the salt content on the label. Don’t interpret ‘no added oil’ as a claim about calories. | If I’m looking for an unsalted product or one prepared in a particular way, I want to be able to check those features separately. Around 17% of consumers put salt and preparation first. |
| Serving guests | Keep the packaging by the bowl, keep mixes identifiable, and check the ingredients and allergen information. | If I’m hosting guests with different preferences, I want to know what I’m serving and keep the information close at hand. Around 16% of consumers prioritise practicality when serving and clear product information. |
The fact that unsalted nuts feature in dietary guidelines doesn’t mean a portion is low in energy. The Netherlands Nutrition Centre gives an average of 164 kcal per 25 grams for unsalted nuts.
Assess the product variant you choose and the amount you serve as two separate decisions.
‘No added oil’ describes how a product is prepared, but doesn’t tell you how much energy it contains or necessarily mean that it’s unsalted.
Check the energy value, salt content and product description separately.
A value for a small portion can’t be directly compared with one for a whole bag or per 100 grams.
Use the same basis for comparison, then weigh out the amount you want to serve.
Without the packaging, information about the ingredients and allergens in the product you’ve chosen isn’t readily available.
Keep the label by the serving bowl, especially in case guests have questions about allergens.
Worth considering for oven-roasted savoury nuts, including Cashews Original.
Worth considering as a retailer of own-brand products such as AH Unsalted Pistachios.
Worth considering for own-brand cashews, including Jumbo Unsalted Cashew Nuts 200 g.
Worth considering as a retailer of Alesto products, including nuts, dried fruit and party snacks.
Worth considering for individual Trader Joe’s mixes, unroasted mixes and roasted nut mixes.
Worth considering for PLUS Unsalted Unroasted Cashew Nuts, sold in a 200 g bag.
This selection includes individually portioned snacks, individual types of nuts, and roasted or unsalted options. Check the current nutritional information and ingredients for each product before choosing one or serving it to guests.
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The individually wrapped 25 g portions are handy for serving separately. The product information lists various nuts and dried fruit; keep the ingredients information available for guests.
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An option if you’re looking for roasted cashews: the product information says they’re oven-roasted without added fat or oil, but also notes that they contain salt. Check the ingredients and allergen information on the packaging before serving them to guests.
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The product name identifies these as unsalted peanuts. The product information also mentions sunflower oil and the possible presence of cashews; check the current allergen information if you’re serving them to guests.
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This individual almond product is labelled raw and unsalted. Compare the energy per 100 g on the current product information with other products on the same basis, and keep the allergen information by the bowl.
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The product name identifies these as roasted, unsalted cashews. Compare the energy per 100 g on the current packaging with other variants, and take the allergen information listed into account.
A small portion doesn’t make the product itself low in calories. According to the European Commission, the nutrition claim ‘low energy’ for solid foods requires a maximum of 40 kcal (170 kJ) per 100 grams. A smaller portion doesn’t change the value per 100 grams, so state the portion size and energy value separately.
No, check these features separately. Duyvis says its Cashews Original are oven-roasted with no added oil. For the roasted nut mix reviewed, ALDI says that it contains neither added oil nor added salt; these are product features of the specific variants mentioned.
Compare the same amount and check the nutritional information for the exact product variant. As general figures, the Netherlands Nutrition Centre gives 154 kcal per 25 grams for unsalted cashews and 176 kcal per 25 grams for unsalted walnuts. This comparison doesn’t prove that every cashew product contains less energy than every walnut product.
Check with your guest before choosing what to serve, and keep the current packaging by the bowl. Nuts and peanuts are listed separately as allergens by the Netherlands Food and Consumer Product Safety Authority. Make sure products are clearly identifiable and don’t mix different snacks without making it clear.
Follow the storage advice on the packaging. The Netherlands Nutrition Centre recommends storing opened unsalted cashews for six months in a kitchen cupboard or one year in the freezer; their quality may decline after that. This isn’t a shelf-life guarantee for nuts that have already been in a serving bowl.
