Start by checking the specific substance you need to avoid. Some AH nut products are labelled gluten-free and lactose-free, but still contain nuts and warn that other allergens may be present. So check both the ingredients and the warnings on the exact pack you buy. A free-from claim does not mean a product is free from all allergens. For a snack around your workout, also consider the portion size and when you eat it. Store opened nuts in a tightly sealed container in a cool, dark and dry place.
You want to avoid a particular substance and need clear information on the packaging. Gluten-free and lactose-free claims do not, by themselves, mean that a product is free from nuts or peanuts. Stichting Voedselallergie also distinguishes between peanuts and tree nuts.
You want to know how much to take with you and what that portion contains nutritionally. Compare portions on the same weight basis and consider when you plan to eat your snack. Voedingscentrum advises against eating a large portion high in fat, protein or fibre just before exercising.
You take your snack from home and want to keep it properly sealed. Voedingscentrum recommends storing nuts in a cool, dark and dry place, preferably in a tightly sealed container.
A good fit if: almonds suit your diet and you are looking for a product with just one named type of ingredient; AH Terra Unroasted Almonds is one example.
Bear in mind: the retailer’s gluten-free and lactose-free claims do not rule out warnings about peanuts and other nuts.
A good fit if: you want a mix of different types and can eat all the nuts listed; AH Unsalted Nut Mix lists almonds, hazelnuts, walnuts and Brazil nuts.
Bear in mind: this AH variety also warns that peanuts and other nuts may be present.
A good fit if: peanuts suit your diet and you are looking for a simple unsalted snack; Duyvis Unsalted Peanuts contains peanuts and sunflower oil.
Bear in mind: peanuts are a separate allergen, and the product information warns that nuts may be present.
A good fit if: both peanuts and the listed tree nuts suit your diet; Jumbo Nut Mix combines peanuts, almonds, cashews, Brazil nuts and hazelnuts, among other ingredients.
Bear in mind: the product information also warns that macadamias, pecans, pistachios and walnuts may be present.
When choosing nuts for your gym bag, consider four things: the substance you need to avoid, portion size and timing, storage, and the cost of the amount you use.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Dietary suitability | Check the exact pack for the free-from claim, ingredients, allergens present and warnings about possible traces. | If I need to avoid gluten, lactose or a specific allergen, I want to check both the ingredients and the warnings. Around 39% of consumers prioritise dietary suitability. |
| Portion size and workout timing | Compare nutritional values per 100 g and work them out for the amount you plan to take. Consider how close to your workout you will eat. | If you are looking for a suitable amount to eat around your workout, don’t judge it by the pack size alone. Around 23% of consumers prioritise portion size and when they eat. |
| Taking it with you and storage | Check that the packaging seals securely and follow the storage advice on the label; keep nuts in a cool, dark and dry place. | If I take my snack with me or open a larger bag, I want to be able to store it in a tightly sealed container. Around 23% of consumers consider portability and storage most important. |
| Cost per portion | Compare the current price per kilogram and use the same portion size for each product. Then consider which pack suits how you plan to use it. | If you take a snack with you regularly, you want to know what the amount you use costs, not just the price of a bag. Around 15% of consumers prioritise cost per portion. |
A gluten-free or lactose-free claim does not rule out other allergens. The AH almonds and AH nut mix discussed here contain nuts and warn that other nuts and peanuts may be present.
First work out which substance you need to avoid, then check both the ingredients list and the warnings on the exact pack.
AH Terra Unroasted Almonds lists almonds as an ingredient, but also warns that peanuts and other nuts may be present.
Consider the warning separately from the ingredients list. Listing just one type of nut does not mean other allergens are absent.
Jumbo’s product information describes the 200 g bag as eight portions of 25 g. Voedingscentrum advises against eating a large portion high in fat, protein or fibre just before exercising.
Decide in advance how much to take with you and compare the nutritional values for that amount.
Voedingscentrum recommends storing nuts in a cool, dark and dry place and using a tightly sealed container. A gym bag will not necessarily provide these conditions.
Take a tightly sealed portion with you. At home, follow the storage advice and use-by date on the pack for the rest.
A useful example if you are looking for unsalted peanuts and want to check ingredients and warnings for a specific product.
The AH varieties mentioned are worth comparing if you are looking for specific gluten-free and lactose-free product claims.
Jumbo Unsalted Nut Mix is an example to consider if you want a mix containing both peanuts and tree nuts.
Alesto is the product range Lidl lists for nuts, dried fruit and party snacks, among other things.
Trader Joe’s Unsalted Nut Mix is an example if you are looking for a larger pack containing several types of tree nuts.
The PLUS category distinguishes between unsalted peanuts, almonds and an unroasted, unsalted nut mix.
These Joybuy products include almonds, peanuts, nut mixes and chestnut snacks for on the go. Ingredients and packaging vary by product, so always check the product information against your dietary requirements.
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A good fit if almonds suit your diet and you want to take one type of nut with you.
The product description lists 100% almond kernels and resealable packaging. Pack size: 160 g.
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A good fit if peanuts suit your diet and you want to take unsalted peanuts with you.
The product information lists 99% peanuts and sunflower oil; cashews may be present. Pack size: 250 g. Reseal tightly after opening and store in a cool, dry place.
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A good fit if several types of nuts suit your diet and you are looking for a raw, unsalted mix.
The product information lists hazelnuts, walnuts, almonds and cashews; peanuts may be present. Pack size: 200 g. Reseal tightly after opening.
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A good fit if you want to take chestnuts with you as individual snack portions.
The product description lists 100% chestnut kernels in individual packs. Pack size: 400 g.
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A good fit if you want to take a measured portion of nuts and dried fruit with you.
The product description lists individually packed 25 g portions. The mix contains walnuts, almonds, cashews and hazelnuts, among other ingredients, as well as dried fruit.
No. These claims do not mean that all allergens are absent. The AH almonds and AH nut mix mentioned here are labelled gluten-free and lactose-free, but contain nuts and warn that other nuts and peanuts may be present. Lactose intolerance and milk protein allergy are also different conditions.
Not necessarily. Stichting Voedselallergie describes peanuts as legumes, not tree nuts, but peanuts are a separate allergen. The Duyvis peanuts discussed here contain peanuts and may contain nuts. Check the exact pack in light of your dietary requirements and any personal guidance you have received.
Check the claim on the packaging of the exact product and look for the Crossed Grain symbol. The Dutch Coeliac Society recommends using this symbol to help you read labels. A gluten-free claim does not mean that other allergens are absent.
Consider the portion size and timing. Voedingscentrum advises against eating a large portion high in fat, protein or fibre just before exercising. So don’t choose an amount based only on the pack size or a protein claim.
Store nuts in a cool, dark and dry place, preferably in a tightly sealed container. Also follow the storage advice and use-by date on the pack. Voedingscentrum gives this general storage advice for nuts; a warm or damp gym bag will not necessarily provide the same conditions.
