For a long endurance session, choosing food that fits your carbohydrate and hydration plan matters more than how the nuts are prepared: dry-roasted or unsalted tells you nothing by itself about the fat content or fuel a portion provides. If you’re mainly looking for a snack, compare fat, energy and salt on the same basis. Before a run, portion size and how well you tolerate the snack matter too.
You want to know whether a nut snack is practical for long training sessions. Its nutritional role, including carbohydrates and fluids, and whether it’s easy to eat on the go are important. The 2019 IAAF consensus on sports nutrition highlights the importance of replacing carbohydrates and fluids around prolonged exercise.
You want to compare fat and energy in a snack between training sessions, without assuming that unsalted or dry-roasted means low-fat. Compare the exact nutritional information on the same basis and using the same portion size.
If you have little time between eating and running, or don’t feel comfortable after a heavy snack, portion size, timing and the make-up of the snack all matter. The Netherlands Nutrition Centre advises against having a large portion just before exercise.
Start by thinking about when you’ll eat them: fuelling during a long session calls for a different approach from a snack between sessions or just before setting off.
| What to consider | What should you check? | Who should pay particular attention? |
|---|---|---|
| Fuel during training | Check the carbohydrates per 100 g and per portion, and consider whether the snack is practical to eat on the go. Factor in your hydration plan too. | If I need something to eat on the go during a long training session, I focus on what each portion provides and how easy it is to eat. Around 28% of shoppers put fuelling during training first. |
| Fat and energy per portion | Compare nutritional values on the same basis and, if there’s a comparative claim, check which reference product is being used. | When choosing a snack and keeping an eye on fat or energy, I compare the label with the amount I’ll actually eat. Around 22% of shoppers make this their main consideration. |
| Comfort before running | Consider how long you have before setting off, portion size, and the combined amounts of fat, protein and fibre. The Netherlands Nutrition Centre recommends having a meal around 2 to 3 hours before exercise. | If I’m going running soon after eating, I want to take my own tolerance into account rather than focusing only on the fat figure. Around 22% of shoppers prioritise comfort when eating around a run. |
| Ingredients and salt | Check the ingredients, salt content and allergen information on the exact pack. Unsalted doesn’t mean low-fat. | For a snack between training sessions, I want to know which nuts and other ingredients it contains, and how much salt is in it. Around 17% of shoppers choose snacks for everyday eating mainly based on their ingredients. |
| Portioning and storage | Check the pack size, any portion guidance and the storage instructions after opening. | If I want to split a bag of nuts across several occasions, I look for easy portioning and good storage instructions. Around 11% of shoppers prioritise these practical considerations. |
How a product is prepared and how much salt it contains don’t tell you the same thing as its fat content. The PLUS Dry Roasted Peanuts examined contain 45,7 g of fat per 100 g; the AH Unsalted Nut Mix contains 60 g per 100 g.
Check the nutritional information on the exact pack and consider preparation method, salt and fat as separate properties.
A lower fat figure doesn’t tell you how many carbohydrates your planned portion provides. The 2019 IAAF consensus on sports nutrition describes replacing carbohydrates and fluids as part of nutrition strategies around exercise.
First decide what you want the snack for and when you’ll eat it. Then check the carbohydrates per portion and consider how they fit into your own nutrition plan.
The Netherlands Nutrition Centre advises against having a large portion just before exercise, and recommends considering foods that are high in fat, protein or fibre.
Fit the portion and timing around your training and what you can comfortably tolerate. A lower fat content doesn’t guarantee that a large portion will sit well.
A snack choice doesn’t exist in isolation: the 2019 IAAF consensus on sports nutrition explains that a mismatch between energy intake and the energy used during exercise can contribute to relative energy deficiency.
Don’t let a snack choice automatically lead you to eat less overall during training. If you’re unsure about your personal nutrition plan, discuss it with a qualified sports nutritionist.
The 125 g Oven Roasted Nut Mix examined is a savoury mix containing cashews, peanuts and almonds.
The 500 g AH Unsalted Nut Mix examined contains almonds, hazelnuts, walnuts and Brazil nuts.
The 200 g Jumbo Unsalted Cashews examined are an option if you’re looking for an unsalted snack made mainly from one type of nut.
Lidl Netherlands’ product information describes a 200 g bag of nut mix made with unroasted, unsalted nuts.
ALDI’s range information includes cashews, almonds, walnuts and Brazil nuts, in both salted and unsalted varieties.
The 200 g PLUS Dry Roasted Peanuts examined are a savoury peanut snack.
These Joybuy products are nut and peanut snacks for between meals. Compare their nutritional values and portion sizes with your own plan; not all the products listed are low-fat.
No image available
An option if you’re looking for unsalted peanuts to snack on between training sessions.
The nutritional information provided lists 50 g of fat per 100 g. The product contains peanuts and may contain cashews.
No image available
A snack to consider if you want to tailor the portion to your own nutrition plan.
The nutritional values provided are 34 g of fat and 1,4 g of salt per 100 g. The product contains peanuts, wheat/gluten and milk/lactose, and may contain traces of nuts, soya and mustard.
No image available
A roasted mix for anyone looking for a ready-to-eat nut snack.
The nutritional information provided lists 47 g of fat per 100 g; dry-roasting doesn’t in itself mean the mix is low-fat. The mix contains peanuts, almonds and cashews.
No image available
An option if you’re looking for a roasted, unsalted cashew snack.
The nutritional information provided lists 46,67 g of fat per 100 g. The product contains cashews.
No image available
The individual sachets can be handy if you want to take a snack portion with you.
The nutritional information provided lists 40,7 g of fat per 100 g. The mix contains walnuts, almonds, cashews and hazelnuts.
No. The product information for Jumbo Unsalted Cashews lists 48,6 g of fat per 100 g. The Netherlands Nutrition Centre says that, for solid foods, a product must contain no more than 3 g of fat per 100 g to be described as ‘low-fat’. So unsalted doesn’t mean low-fat.
No. A nutrition claim relates to a product’s composition, not automatically to sporting performance. The Netherlands Food and Consumer Product Safety Authority explains that food claims are subject to specific conditions; choose your training food based on the nutritional role you need it to play.
Think about how long you have before setting off, and avoid having a large portion just before exercise. The Netherlands Nutrition Centre recommends having a meal around 2 to 3 hours before exercise, and advises considering foods that are high in fat, protein or fibre if eating shortly beforehand.
Follow the storage instructions for the exact product. Albert Heijn recommends storing the nut mix examined in a cool, dry place and closing the pack securely; for the oven-roasted mix examined, Duyvis recommends transferring it to a light- and airtight container after opening.
No. Check the ingredients and allergen warnings on the pack of the exact product you want to eat. This information can vary between products and recipes.
