Runners following a specific diet
If you avoid gluten or lactose, for example, check which nuts the product contains and read any warnings on the packaging. A free-from claim applies to the named ingredient, not to all allergens.
Who is this buying guide for?
Runners who plan when they eat
Are you looking to eat nuts as an everyday snack, before training or on the go? The Netherlands Nutrition Centre points out that carbohydrates can be important during prolonged exercise. That’s a different consideration from choosing a snack for your everyday diet.
Runners who portion out snacks in advance
If you want to spread a bag over several days, check the pack size, any portion guidance and the supplier’s storage advice. Albert Heijn recommends resealing the pack of AH Terra almonds after use and storing it somewhere cool, dark and dry.
What should you look for when buying?
First, check that the ingredients and allergen information are compatible with your diet. Then decide whether you’re looking for an everyday snack or something to eat around a long run.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Dietary and allergen information | Check the exact free-from claim, which types of nuts are included, the ingredients and any warnings about the possible presence of other allergens. | If I need to avoid an ingredient, I also want to know which nuts are included and whether possible cross-contamination is mentioned. Around 36% of consumers put dietary and allergen checks first. |
| When you eat and training fuel | Decide whether you’re looking for an everyday snack or fuel for a run. Compare nutritional values on the same basis, for example per 100 g. | If I’m looking for something to eat during a long run, I check whether it meets my carbohydrate needs and suits when I’ll be eating it. Around 29% of consumers prioritise when they eat and training fuel. |
| Ingredients for everyday use | Compare the ingredients, preparation method and salt content of the specific variant. ‘Unroasted’ or ‘unsalted’ says nothing about whether it’s suitable for someone with an allergy. | If I want nuts as an everyday snack, I look at the ingredients and whether the product is unsalted. Around 21% of consumers prioritise the ingredients for everyday use. |
| Portions and storage | Check the pack size, any portion guidance and the storage advice for after opening. | If I want to spread a pack over several training days, I check the portion guidance and how to store it after opening. Around 14% of consumers make this their main buying consideration. |
Common buying mistakes
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Assuming a free-from claim means the product is free from all allergens
A product can be labelled gluten-free or lactose-free and still contain almonds or carry a warning about other nuts and peanuts.
Check which ingredient the claim refers to and whether it’s the one you need to avoid. Also read the ingredients list and allergen information on the specific pack.
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Confusing a nut snack with fuel for a run
The Netherlands Nutrition Centre says carbohydrates can be important during prolonged exercise. A snack’s nutritional values alone won’t tell you whether it fits your fuelling plan.
Distinguish between an everyday snack and something to eat during a long run. Compare the nutrition table and consider your goal and when you’ll be eating it.
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Having a large, high-fat snack just before a run
Hardlopen.nl explains that meals high in fat, fibre and protein take longer to digest and can cause gastrointestinal problems while running.
Consider when you eat and what you personally tolerate. Don’t judge a product solely by its name or general nutritional profile.
Relevant brands to consider
Duyvis
The Pinda’s Ongezouten variant checked is a peanut snack in a 235 g pack.
- Duyvis lists peanuts and sunflower oil as ingredients.
- The pack may contain traces of various types of nuts. ‘Unsalted’ does not mean peanut-free or nut-free.
Albert Heijn
According to the product information, AH Terra Ongebrande amandelen 200 g is gluten-free and lactose-free.
- The product information lists ingredients, nutritional values, portions and allergen information.
- This variant contains almonds and may contain peanuts and other listed types of nuts. These claims apply to this specific variant.
Jumbo
Jumbo Ongebrande Notenmix 200 g is an unsalted mix of walnuts, hazelnuts, cashews and almonds.
- Jumbo describes this variant as not fried in oil and recommends storing it somewhere cool, dry and dark.
- The types of nuts included still matter when assessing allergens. ‘Unroasted’ is not a free-from claim.
Lidl
The Lidl Notenmix checked comes in a 200 g pack and contains unroasted, unsalted nuts.
- The product page describes how this mix is prepared and what it contains.
- The claims listed do not confirm any specific free-from property.
Aldi
The Trader Joe’s Notenmelange checked is sold by ALDI as a 500 g unsalted mix.
- ALDI lists almonds, hazelnuts, walnuts and Brazil nuts as ingredients.
- A larger pack or an unsalted mix does not prove that it’s suitable for someone with an allergy.
PLUS
PLUS Amandelen ongebrand en ongezouten is sold in a 200 g stand-up pouch.
- The product information describes this variant as unroasted and unsalted.
- PLUS recommends reading the packaging before consumption, as product information can change. These claims are no substitute for checking the specific product’s allergen information.
Nut and chestnut snacks at Joybuy
This selection includes nuts and chestnuts as snacks, including unsalted options. Check the ingredients, allergen information and nutritional values for each product, and choose when to eat it based on how you’ll use it.
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Titiz Roasted Chestnuts 125 g
A good fit if you’re looking for a ready-to-eat snack and can eat chestnuts.
The product description states that it contains 100% chestnuts and is gluten-free.
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g’woon Almonds Raw & Unsalted 200 g
A good fit if you’re looking for a raw, unsalted almond snack and can eat almonds.
Ingredient listed in the product description: almonds.
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g’woon Cashew Nuts Roasted & Unsalted 200 g
A good fit if you’re looking for a roasted, unsalted snack or want to use cashews in cooking.
The ingredients list includes cashews; check the packaging for full allergen information.
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g’woon Nut Mix Raw & Unsalted 200 g
A good fit if you’re looking for a raw, unsalted nut mix to snack on or add to dishes.
The ingredients list includes hazelnuts, walnuts, almonds and cashews; the product information warns that it may contain traces of peanuts.
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Three Squirrels New & Unique Sweet Chestnut Kernels 400 g
A good fit if you can eat chestnuts and want a snack that can also be used in cooking.
The ingredients list states that it contains 100% chestnut kernels. The nutritional information gives 38,3 g of carbohydrate and 1,3 g of fat per 100 g.
Frequently asked questions
Are gluten-free nuts suitable for someone with a nut allergy?
No, not on the basis of that claim alone. AH Terra Ongebrande amandelen is labelled gluten-free, but contains almonds and may contain other nuts and peanuts. Check separately which allergen you need to avoid.
Can I choose peanuts if I avoid tree nuts?
Not automatically. Allergie Centra Nederland describes peanuts as legumes rather than tree nuts, but peanuts can still cause an allergic reaction. Duyvis also warns that the packaging for Pinda’s Ongezouten may contain traces of various types of nuts.
Which labelling rules are relevant to nuts?
According to the Netherlands Food and Consumer Product Safety Authority, allergen information for prepacked products must appear on the label. The NVWA states that Dutch rules on warnings about possible cross-contamination apply from 1 January 2026. The European Commission states that Implementing Regulation (EU) No 828/2014 on ‘gluten-free’ and ‘very low gluten’ claims has applied since 20 July 2016.
How should I store an opened bag of almonds?
For AH Terra Ongebrande amandelen, Albert Heijn recommends storing the almonds somewhere cool, dark and dry, and resealing the pack properly after use. Also follow the use-by information and storage instructions on the pack you have.
What should I do if the online product information differs from the packaging?
Use the information on the pack you have and check the ingredients and allergen information again. Albert Heijn and PLUS recommend reading the packaging before consumption, as product information can change. If you’re unsure about a relevant allergen, contact the supplier before eating the product.