If you want to eat less fat from a nut snack, start by weighing out a smaller portion. You’ll eat less, but the nuts themselves won’t be lower in fat. Compare nutritional values per 100 g; according to the European Commission, a solid food can only be labelled ‘low fat’ if it contains no more than 3 g of fat per 100 g. The Netherlands Nutrition Centre advises against having a large portion or foods high in fat, protein or fibre just before exercising.
You want to eat less fat and energy at each snack time, so you pay attention to both your portion size and the nutritional values. The Netherlands Nutrition Centre states that 25 g of unsalted nuts contains 14.9 g of fat.
You’re looking for a small snack shortly before exercising. The Netherlands Nutrition Centre advises against having a large portion or foods high in fat, protein or fibre at that time.
You check the ingredients, salt and allergens. Unsalted, unroasted and made without added oil are different qualities; the Netherlands Food and Consumer Product Safety Authority says allergen information must appear on the label of prepacked foods.
First compare the nutritional values per 100 g, then decide on your portion size and when to eat it. Descriptions of how a product is prepared or how much salt it contains answer different questions.
| What to consider | What should you look for? | Who is this important for? |
|---|---|---|
| Less fat and energy per snack | Compare fat and energy per 100 g, and weigh out your own portion. The Netherlands Nutrition Centre states that 25 g of unsalted nuts contains 14.9 g of fat. | I want to get less fat and energy from one snack, and I can weigh my portion beforehand; around 36% of consumers prioritise portion control. |
| Eating around your training | Consider when you’re eating and the size of your portion. The Netherlands Nutrition Centre advises against having a large portion or foods high in fat, protein or fibre just before exercising. | If I eat shortly before training, I want a small snack that won’t feel heavy; around 29% of consumers prioritise eating around their training. |
| Ingredients and salt | Check the ingredients, salt content and allergens on the packaging of the exact product variant. The Netherlands Food and Consumer Product Safety Authority states that allergen information must appear on the label of prepacked foods. | I want to check what has been added to the nuts and which allergens are listed; around 21% of consumers prioritise ingredients and salt. |
| Packaging and taking snacks with you | Check the net weight, portion out your own servings and follow the storage instructions on the label. | I’m looking for packaging that’s easy to take with me and makes it practical to portion out the amount I want; around 14% of consumers prioritise portability and portioning. |
How a product is prepared or whether salt is added doesn’t tell you how much fat it contains. For solid foods, the European Commission sets a maximum of 3 g of fat per 100 g for the ‘low fat’ claim.
Check the nutritional values per 100 g, and assess how the product is prepared, its salt content and its fat content separately.
The amount of fat you eat also depends on the weight of your portion. The Netherlands Nutrition Centre advises against having a large portion or foods high in fat, protein or fibre just before exercising.
Weigh out your portion and decide in advance when you’ll eat the nuts. Don’t let the packaging make those choices for you.
The Netherlands Food and Consumer Product Safety Authority’s warning of 20 May 2026 concerns TRADER JOE’S unsalted cashews, 170 g, with barcode 2003020120930 and best-before date 23-09-2026. The advice for this specific batch is: do not eat it.
Check the product, packaging, barcode and best-before date. Do not eat the product if it matches the warning.
Duyvis Cashews Original is an oven-roasted cashew product that the manufacturer says is made without added oil.
AH Unsalted Cashews are an example of a product where you can compare the ingredients and nutritional values on the packaging with the product name.
Jumbo Unsalted Cashews are a product variant where you can assess the salt content and ingredients separately.
Lidl sells Way To Go! Unsalted Cashews as a named product variant.
ALDI sells TRADER JOE’S Roasted Unsalted Cashews in a 250 g pack.
PLUS Unsalted, Unroasted Cashews are an option if you’re looking for a simple ingredients list.
Here are some Joybuy nut snacks to take with you, including both chestnuts and cashews.
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An option if you want to take a roasted chestnut snack with you; compare the nutritional values per 100 g on the packaging.
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The product name describes peeled, ready-to-eat chestnuts in a 1 kg pack containing 10 bags; check the nutritional values per 100 g on the packaging.
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An option if you’re looking for cashews; compare the fat content per 100 g on the packaging and adjust the amount to suit your snack time.
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If you’re looking for dry-roasted cashews, assess how they’re prepared separately from the nutritional values and portion size stated on the packaging.
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If you prefer unsalted cashews, this is a variant to compare; unsalted doesn’t tell you how much fat they contain, so check the nutritional values per 100 g too.
No. A smaller portion means you eat less, but it doesn’t change the product’s composition per 100 g. According to the European Commission, a solid food can only be labelled ‘low fat’ if it contains no more than 3 g of fat per 100 g.
Weigh out the amount you want to take, reseal the packaging after use and follow the storage instructions on the label. Albert Heijn advises storing the unsalted cashews mentioned above in a cool, dark and dry place, so a gym bag isn’t automatically a suitable place to keep them.
Check the ingredients and allergen information on the packaging of the exact product variant. According to the Netherlands Food and Consumer Product Safety Authority, allergen information must appear on the label of prepacked foods; a product name or preparation method doesn’t prove that a variant is suitable for you.
The Netherlands Food and Consumer Product Safety Authority’s warning of 20 May 2026 applies to TRADER JOE’S unsalted cashews, 170 g, with barcode 2003020120930 and best-before date 23-09-2026: do not eat this specific batch. Albert Heijn issued a separate warning about AH Extra Large Salted Peanuts in a tub with a best-before date of 04-11-2026, advising customers not to eat the affected pack and to return it for a refund. These warnings don’t automatically apply to other products from these retailers.
