Choose nuts as a measured snack when you want to keep track of your snack intake: the PLUS, Duyvis, Albert Heijn and Jumbo varieties reviewed list 598 to 622 kcal per 100 g, according to the product information from those brands and retailers. For a long run, getting enough energy and carbohydrates is important, so nuts are not automatically a substitute for a carbohydrate-focused fuelling plan. Compare the label, how the nuts are prepared and how well you tolerate them.
You’re looking for nuts to eat between training sessions and want to keep track of the energy in your snack. A measured portion and the label matter more than simply seeing the term ‘low calorie’; the Netherlands Nutrition Centre recommends a 25 g handful of unsalted nuts.
You want to know whether nuts are suitable for a long training session. The Netherlands Nutrition Centre highlights the importance of carbohydrates for fitness and endurance sports, so don’t assume a nut snack is a complete source of fuel while you’re on the move.
You want to choose a snack that suits when you train and how well you tolerate it. The Netherlands Nutrition Centre advises against having a large meal or foods high in fat, protein or fibre just before exercise.
First decide whether you’re looking for nuts to eat between training sessions or during a long run. Then compare the energy content for equal portions, and check how the nuts are prepared, the pack size and how well you tolerate them.
| Buying priority | What should you check? | Who is this more important to? |
|---|---|---|
| Energy per snack portion | Compare kcal per 100 g and weigh out the same portion. Among the varieties reviewed, PLUS lists 598 kcal, Duyvis 614 kcal, and Albert Heijn and Jumbo each 622 kcal per 100 g, according to their product information. | If you want to snack mindfully between training sessions, weighing your portion can help you keep track of your energy intake. Around 29% of consumers say calories per portion are their main consideration. |
| Fuel for a long training session | Decide whether you want to eat the nuts between training sessions or while exercising, and check the carbohydrates and fat per portion. The Netherlands Nutrition Centre highlights the importance of carbohydrates for endurance sports. | If you want to plan your energy intake during a long run, the role of carbohydrates matters more than the snack’s calorie content alone. Around 36% of consumers prioritise fuel for their long run. |
| How well you tolerate them when running | Consider when you’ll eat them and the portion size. The Netherlands Nutrition Centre advises against having a large meal or foods high in fat, protein or fibre just before exercise. | If you have a sensitive stomach, you’ll want to try a familiar amount at a suitable time. Around 21% of consumers prioritise how well they personally tolerate a snack. |
| Packaging and storage | Check the pack weight, number of portions and storage instructions. The 100 g pack of AH Unsalted Cashews lists four 25 g portions; the Netherlands Nutrition Centre recommends storing nuts in a dry, airtight container. | If you snack regularly, you’ll want to choose a pack that suits how you use and store the nuts. Around 14% of consumers focus mainly on packaging and avoiding waste. |
Salt and energy are separate details on a food label. The unsalted varieties reviewed from PLUS, Duyvis, Albert Heijn and Jumbo list 598 to 622 kcal per 100 g.
Check the energy content separately and compare portions of the same weight.
Choosing a snack to limit calories is different from planning food for prolonged exercise. The Netherlands Nutrition Centre highlights the role of carbohydrates in fitness and endurance sports.
Plan your food for running separately from your everyday snacks, and check the nutritional values per portion.
The 100 g pack of AH Unsalted Cashews lists four 25 g portions. The whole pack and one portion are therefore not the same thing.
Weigh or portion out your nuts in advance if you want to keep track of how much you’re eating.
The amount you buy should suit how you use and store the nuts. The Netherlands Nutrition Centre recommends storing nuts in a dry, airtight container.
Choose a pack you can store according to the instructions, and check those instructions once you’ve opened it.
One specific variety included in this comparison is Duyvis® Unsalted Peanuts 235 g.
The own-brand variety reviewed is AH Unsalted Cashews in a 100 g pack.
The specific variety in this comparison is Jumbo Unsalted Cashews 200 g.
Lidl Netherlands stocks the Alesto range of nuts and dried fruit, including Way To Go cashews.
The Dutch product information lists Trader Joe’s Roasted Unsalted Cashews 250 g.
PLUS Unsalted, Unroasted Cashews 200 g is a specific own-brand variety included in this comparison.
The four varieties reviewed are not low in calories under the European conditions for a low energy claim: solid foods must contain no more than 40 kcal (170 kJ) per 100 g, according to the European Commission. The varieties listed contain 598 to 622 kcal per 100 g. A ‘reduced energy’ claim requires an energy reduction of at least 30%, and the reason for that reduction must be stated. A smaller portion doesn’t change the nutritional value per 100 g.
Nuts aren’t automatically a substitute for a fuelling plan for prolonged exercise. The Netherlands Nutrition Centre highlights the importance of carbohydrates for fitness and endurance sports, so check the nutritional values per portion and decide whether nuts could be an addition. If you want to see how well you tolerate them, try a combination and portion size during a regular training session first.
Read both the ingredients and any cross-contamination warnings on the current packaging. The Netherlands Food and Consumer Product Safety Authority requires allergens present to be clearly distinguished from the other ingredients. The term ‘unsalted’ doesn’t change the allergen information.
Store nuts in a dry, airtight container and follow the storage instructions on the packaging. The Netherlands Nutrition Centre recommends keeping nuts dry; instructions may vary from product to product.
No. On 20 May 2026, the Netherlands Food and Consumer Product Safety Authority issued a warning about 170 g packs of Trader Joe’s unsalted cashews, barcode 2003020120930 and best-before date 23-09-2026, due to possible metal fragments. Don’t eat a pack matching this description, even if its best-before date has passed. The warning doesn’t automatically apply to the 250 g pack mentioned here.
