Hosts who are mindful of portions
You want to offer nuts without making an unlimited bowl the default. Weighing them helps you assess the energy in the amount you actually serve. The Voedingscentrum provides general nutritional values per serving.
Who is this choice relevant to?
Fans of plain nuts
You’re choosing between a single type of nut and a mix. Taste and ingredients both matter; unsalted is not the same as low in calories. Product information from Duyvis, Albert Heijn, ALDI and PLUS covers a range of unsalted varieties and mixes.
Hosts with guests who have specific needs
If guests have allergies or children are present, allergen information and the way you serve nuts may matter more than comparing calories. The NVWA explains the requirement to provide allergen information on prepacked products; the Voedingscentrum warns that whole nuts and peanuts can pose a choking risk for children.
What should you look for when choosing?
The points below are aimed at consumers choosing nut snacks for a Halloween party where calories are a consideration; each consumer’s main purchasing need is highlighted.
| What to consider | What to look for | Who is this important to? |
|---|---|---|
| Calories per serving | Compare kcal per 100 grams and calculate the figures for the same weighed edible amount. | If I want to limit the energy in the portion I serve, I need to know how much I’m actually dishing out. Around 42% of consumers put calories per serving first. |
| Ingredients and salt | Check the ingredients, salt and energy separately; note the difference between a single type of nut and a mix. | If I’m mainly looking for unsalted nuts or a particular mix, I want to assess the ingredients without confusing this with low-calorie. Around 25% of consumers prioritise a plain ingredient list. |
| Party flavours and sharing | Check the flavour, net weight and number of individual bags. | If I want a particular savoury flavour or snacks to hand out, the pack needs to suit my serving plans. Around 17% of consumers put flavour and sharing first. |
| Allergies and children | Check the allergens on the packaging and choose a way of serving that’s suitable for the children present. | If a guest has a known peanut or nut allergy, or young children are present, I want to consider their needs before comparing calories. Around 16% of consumers prioritise the safety of guests with specific needs. |
Common mistakes
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Assuming unsalted means low in calories
Salt content and energy value are different things. Unsalted nuts can still be high in energy per 100 grams.
Assess salt and energy separately, and compare specific nutritional values for a weighed serving.
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Comparing different handfuls directly
The Voedingscentrum lists a 20-gram serving of pistachios and 25-gram servings of cashews and peanuts. The figures for these servings are therefore not a direct comparison at the same weight.
Convert the figures to the same edible weight before choosing.
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Assuming a small bag is a calorie-sized serving
The Duyvis Provencale sharing pack reviewed contains 45-gram bags. That’s the weight of the pack, not necessarily the amount you want to serve.
Distinguish between the contents of a bag and your preferred serving size.
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Judging a coating without checking the label
Duyvis describes Provencale as peanuts with a crunchy onion and garlic coating. The coating alone doesn’t tell you how much energy the product provides per serving.
Compare the current nutritional values for the same weight, and consider the flavour you’re looking for.
Brands to consider
Duyvis
Worth considering if you want to compare unsalted peanuts with seasoned, coated peanut snacks.
- Duyvis lists an unsalted peanut variety and describes Provencale as a snack with a crunchy onion and garlic coating.
- The product formats alone don’t tell you which product contains less energy.
Albert Heijn
The range reviewed includes unsalted almonds and an unsalted nut mix.
- The mix described contains almonds, hazelnuts, walnuts and Brazil nuts, and comes in a 500-gram pack.
- Without product-specific nutritional values, you can’t compare the energy in a mix and a single type of nut.
Jumbo
The product range reviewed includes unsalted pistachios in a 140-gram pack.
- The product information says to store in a cool, dry place.
- General figures for pistachios are not the current nutritional values for this specific pack.
Lidl
Alesto is the product range for nuts, dried fruit and party snacks.
- The range is worth considering if you’re looking at different kinds of snacks for a party.
- The range name doesn’t establish a calorie difference between specific products.
ALDI
The Trader Joe’s nut mix reviewed is an unsalted blend of several types of nuts.
- The product information lists almonds, hazelnuts, walnuts and Brazil nuts.
- A varied, unsalted mix doesn’t prove that it has a lower energy value.
PLUS
The own-brand variety reviewed consists of unsalted, unroasted cashews.
- The pack listed has a net weight of 200 grams.
- Unroasted and unsalted don’t mean low in calories.
Nuts and snacks at Joybuy
These Joybuy products offer a range of nuts and peanut snacks to compare by variety, serving size and available nutritional information.
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g'woon unsalted peanuts 250 g
An option if you’re looking for unsalted peanuts and want to compare nutritional values by weight.
The product information lists 99% peanuts and sunflower oil, and 2690 kJ per 100 grams. Contains peanuts and may contain cashews.
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g'woon raw unsalted almonds 200 g
A good fit if you want to compare one type of unsalted nut with other varieties.
The product information lists 591 kcal per 100 grams. Contains almonds.
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Duyvis Provençal coated peanuts 275 g
A flavour option if you’re looking for a savoury peanut snack with onion and garlic.
The product information lists 542 kcal per 100 grams and a Provençal coating. Contains peanuts and wheat; possible traces of milk, nuts, soya and mustard are also listed.
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g'woon roasted unsalted cashews 200 g
An option if you specifically want to compare roasted, unsalted cashews.
The product information lists 596 kcal per 100 grams. Contains cashews.
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g'woon salted nut mix 150 g
A good fit if you’re looking for a mix and want to compare the ingredients with its energy value.
The product information lists 424 kcal per 100 grams and 21% peanuts. The mix also contains corn starch and maize flour.
Frequently asked questions
Can you call ordinary nuts low in calories?
No, not if their energy value exceeds the legal limit for that claim. The European Commission sets a maximum of 40 kcal (170 kJ) per 100 grams for the ‘low energy’ claim on solid foods. Use specific nutritional values per serving, and don’t describe a smaller portion you serve yourself as a low-calorie product.
Does reduced energy mean the same as low in calories?
No, these are different nutrition claims. According to the European Commission, ‘reduced energy’ requires at least 30% less energy, and the characteristic responsible for the reduction must be stated. Serving yourself a smaller portion doesn’t make the product reduced energy.
How do I compare calories in different types of nuts?
Compare the same amount of edible nuts. In these examples, the Voedingscentrum lists 20-gram servings for pistachios and 25-gram servings for cashews and peanuts. Convert the stated kilocalories to the same weight before comparing the figures.
What should I check if a guest has a peanut or nut allergy?
Check the allergen information on the packaging and ask your guest what you can offer them. Peanuts and nuts are separate allergens; according to the NVWA, allergen information must appear on prepacked products. Don’t assume a product is suitable based only on its name or the word ‘unsalted’.
Are whole nuts suitable for a children’s party?
Don’t assume that whole nuts and peanuts are suitable for children. The Voedingscentrum warns that whole nuts and peanuts can cause choking. Choose a way of serving that’s suitable for the children present; a calorie comparison doesn’t answer this safety question.