People keeping an eye on fat
You want less fat in the same quantity of snack, and want to distinguish a nutrition claim from a preparation method. The European Commission sets out the conditions for using the claim ‘low fat’.
Who is this choice relevant to?
People who want to choose their portion size
You want to weigh out how many nuts to take with your lunch and check the nutritional values for that amount. The Netherlands Nutrition Centre provides general nutritional references for unsalted nuts; for a branded product, use the information on the exact packaging.
People looking for unsalted nuts
You’re looking for an unsalted addition to your lunch and don’t want to confuse this with a lower fat content. The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five guidelines.
What should you look for when choosing?
First decide what you want to manage for lunch on the go: the fat content of the nuts, how much you take with you, the salt content, or how easy they are to pack and store.
A lower fat content per 100 g
A good fit if: you specifically want less fat in the same quantity of snack.
Bear in mind: a lower fat content says nothing by itself about energy, salt or the rest of the nutritional composition.
A weighed portion
A good fit if: you mainly want to decide in advance how much you’ll eat with lunch.
Bear in mind: weighing out a portion doesn’t change the nutritional values per 100 g and takes a little preparation.
An unsalted variety
A good fit if: an unsalted product is your main priority.
Bear in mind: unsalted doesn’t automatically mean lower in fat; check both properties separately.
| What to consider | What to check when buying | Who is this important for? |
|---|---|---|
| Fat content | Compare the fat content in g per 100 g and check the exact claim and basis for comparison. For solid foods, the European Commission sets a maximum of 3 g fat per 100 g for the claim ‘low fat’. | If I want less fat in the same quantity of snack, I look at the product, not just the portion; around 36% of consumers say fat content is their top priority. |
| Portion size | Check the nutritional values per 100 g and weigh out the amount you’re taking with you. Calculate each value per portion using the portion weight. | If I want to decide in advance how much I’ll eat with lunch, weighing out a portion helps; around 29% of consumers put portion control first. |
| Unsalted composition | Read the ingredients and nutritional values on the exact packaging; assess salt and fat separately. If you have an allergy, check the allergen information and warnings too. | If I’m looking for unsalted nuts, I want to check that they’re unsalted without assuming the product contains less fat; around 21% of consumers prioritise an unsalted product. |
| Taking them with you and storage | Compare the net weight with the amount you use and check the storage information. One pack doesn’t automatically equal one lunch portion. | When I take nuts with me, I want to know in advance how to measure out a portion and store what’s left; around 14% of consumers focus mainly on taking food with them, storage and cost per amount used. |
Common buying mistakes
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Assuming oven-roasted means demonstrably lower in fat
A description of how a product is prepared is different from a nutrition claim. ‘Oven-roasted’ doesn’t, by itself, prove that a product contains less fat.
Compare the fat content per 100 g and check the exact claim before choosing a variety because you expect it to contain less fat.
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Treating the whole shop-bought pack as one lunch portion
A net weight of, for example, 200 g or 250 g is the amount in the pack, not a recommended portion size. How much you eat also determines how much fat and energy you get from the same product.
Weigh out the amount you want to take with you and calculate the nutritional values using the information per 100 g.
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Assuming unsalted means low-fat
Salt and fat are separate nutritional values. An unsalted variety can still contain fat.
Choose unsalted if that’s what you need, and compare the fat content separately.
Brands to consider
Duyvis
The product ranges mentioned include peanuts, borrel nuts and oven-roasted nut mixes. For example, Jumbo lists a 125 g Duyvis Oven Roasted Nut Mix.
- The ranges include a variety of compositions and preparation descriptions.
- Oven Roasted doesn’t prove a lower fat content; check the nutritional values for the exact variety.
Albert Heijn
AH Unsalted Cashews is an own-brand option for anyone looking for an unsalted product.
- The product name makes it easy to identify the unsalted variety.
- Albert Heijn advises checking the packaging, as product information can change; check the nutritional values and allergen information there too.
Jumbo
Jumbo Unsalted Cashews 200 g is an own-brand example for anyone who wants to weigh out their own portion.
- The stated pack weight can help you plan how much to take with you.
- Jumbo says the salt content comes from naturally occurring sodium; assess fat as a separate nutritional value.
Lidl
Lidl’s Alesto range includes the nuts mentioned, and the retailer also lists Way To Go cashews.
- Lidl describes the cashews mentioned as Fairtrade.
- This product feature isn’t evidence of lower fat; check the label on the variety you choose.
ALDI
ALDI lists TRADER JOE’S Roasted Unsalted Cashews in a 250 g pack.
- The product name describes the roasted, unsalted variety.
- A 250 g pack isn’t automatically one lunch portion; roasted and unsalted don’t prove a lower fat content.
PLUS
PLUS lists Unsalted, Unroasted Cashews in a 200 g bag.
- The product name distinguishes the unroasted variety from roasted products.
- PLUS warns that product information can change; check the current packaging and don’t assume ‘unroasted’ means a lower fat content.
Nuts for portion control and eating on the go
These Joybuy product choices are suited to planning a portion of nuts or a snack to take with you. A stated preparation method, unsalted variety or portion pack isn’t evidence of a lower fat content.
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J.ZAO Hickory Nuts 300 g, Lin’an Small Hickory Kernels, Non-Fried
The product description mentions individual portion packs for taking on the go. It also lists nutritional information per 100 g; use the information on the packaging to calculate your own portion.
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Duyvis Dry Roasted Cashews 125 g
The product information states that there are 4–5 portions per pack, which can help you decide how much to have in advance. It lists 43 g of fat per 100 g; ‘no added fat or oil’ doesn’t mean the total fat content is low.
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Duyvis Bran Nuts Provencale 125 g
The product information lists 30 g portions and 4–5 portions per pack. It also states 33 g of fat per 100 g; don’t compare this figure directly with that of a different type of product.
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g'woon Unsalted Peanuts 250 g
The product name says these are unsalted peanuts; the product information lists 50 g of fat per 100 g. Check the label on the exact pack for the ingredients and allergen information too.
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Titiz Roasted Chestnuts 125 g
The title describes roasted chestnuts in a 125 g pack. The product information includes a nutritional table; check those details and the portion information on the packaging.
Frequently asked questions
When can a product be called ‘low-fat’?
According to the European Commission, a solid food can carry the claim ‘low fat’ if it contains no more than 3 g of fat per 100 g. Don’t confuse this claim with ‘reduced fat’; compare the nutritional values and the claim on the label of the product you’re considering.
How do I calculate the nutritional values for my portion of nuts?
Multiply each value per 100 g by the weight of your portion divided by 100. Use the nutritional values on the exact packaging; a general reference for nuts isn’t a measurement for a specific brand or product.
What should I check on a pack of nuts if I have a food allergy?
Check the ingredients, allergen information and cross-contamination warnings on the packaging of the exact variety. Since 1 January 2026, the Netherlands Food and Consumer Product Safety Authority (NVWA) has also checked during inspections that warnings about cross-contamination with allergens are correctly stated on prepacked products.
How can I tell if unsalted cashews have gone off?
The Netherlands Nutrition Centre lists rancid, tough or mouldy nuts as signs of spoilage. Follow the storage information on the packaging too.
What should I do with a pack included in the reported product recall?
On 21 May 2026, NOS reported a recall of ALDI TRADER JOE’S unsalted cashews, 170 g, with a best-before date of 23 September 2026, and AH own-brand salted peanuts in an extra-large pack with a best-before date of 4 November 2026. Don’t eat the affected products and follow the recall instructions; according to the report, customers could return the packs in question for a refund. The stated ALDI date has now passed, but that doesn’t make an affected pack safe.