For a snack that’s easy to take with you around a training session, look for individual portions and check the exact ingredients; with a larger bag, you’ll need to weigh out portions yourself. Nuts aren’t automatically enough fuel for a long run: Voedingscentrum stresses the importance of carbohydrates and warns that eating lots of fat, protein or fibre just before exercise can cause discomfort.
If you want to grab an individual pack around your training sessions without weighing it out first, check how many inner packs are included. A resealable bag containing several portions is a different type of packaging. Duyvis lists multipacks; Albert Heijn describes Duyvis Unsalted Cranberry as 4 x 30 grams, while ALDI describes a resealable mixed nuts bag.
If you’re considering nuts during a long run, first check the carbohydrates per portion and when you plan to eat them. Voedingscentrum points out that endurance athletes need enough carbohydrates and that what you eat just before exercise can matter.
If you want to divide a larger bag at home for several training days, compare its size and ingredients, and check how to store the rest. Albert Heijn lists AH Notenmix ongezouten as containing twenty 25-gram portions, but it does not contain twenty individual bags.
For a long run, a snack’s nutritional value matters just as much as how easy it is to carry. Voedingscentrum stresses the need for enough carbohydrates and warns that eating lots of fat, protein or fibre just before exercise can cause discomfort.
| What to consider | What to look for | Who should give this more weight? |
|---|---|---|
| Taking them with you without weighing them out | Check whether there are individual inner packs and how many grams each contains; a resealable outer bag is not the same as a multipack. | If you want to grab a snack while you’re out, individual portions are more convenient than weighing them out yourself. Around 36% of consumers rank convenience on the go as their top purchasing priority. |
| Carbohydrates per portion | Check the nutritional information per 100 grams and calculate it for the amount you’ll actually eat. Consider that portion as part of your overall nutrition plan. | If you’re choosing food for a long run, you’ll want to know how many carbohydrates your portion provides. Around 29% of consumers put carbohydrate intake first. |
| Ingredients and tolerance | Check the types of nuts, the latest allergen information, and the portion size and timing that work for you. | If you need to check the contents carefully because of personal tolerance or a food allergy, the ingredients and when you eat them are key. Around 21% of consumers give this the highest priority. |
| Portioning and storing them yourself | Check the total quantity, whether the bag is resealable and what storage instructions apply; a stated number of portions does not automatically mean there are individual inner packs. | If you want to prepare snacks for several training days, a suitably sized bag and practical storage instructions are more useful than individual portions. Around 14% of consumers prioritise portioning snacks for several occasions. |
A high energy value doesn’t tell you how many carbohydrates a portion provides. Voedingscentrum stresses that enough carbohydrates are important for endurance sports.
Calculate the carbohydrates for the portion you actually eat and consider it as part of your overall nutrition plan.
A 200- or 500-gram pack may contain several portions without any individual inner packs.
Check whether the packaging is a multipack or a larger bag that you’ll need to portion out yourself.
Unsalted tells you about the salt content, not the fat or fibre content. Voedingscentrum says that eating lots of fat, protein or fibre just before exercise can cause discomfort.
As well as checking the salt content, look at the nutritional information, portion size and when you plan to eat the snack.
Mixed nuts can contain different types of nuts and may also carry information about possible cross-contamination. The current packaging is the best source of information about the ingredients and warnings for that particular product.
Read the label on the exact product and, if you have a food allergy, make your choice in line with your individual allergy advice.
These brands illustrate different types of packaging and product ranges; a mention here says nothing about current shop availability or suitability as sports nutrition.
The manufacturer lists different pack sizes for its Unsalted Walnut and Cranberry ranges.
AH Notenmix ongezouten is a larger pack that you can portion out yourself.
The own-brand range includes several options, such as unsalted mixed nuts and student mix.
The listed mixed nuts are a bag of unroasted, unsalted nuts.
The listed product is TRADER JOE'S Unroasted Mixed Nuts; ALDI is the retailer.
PLUS lists an unroasted, unsalted mixed nuts product in a 200-gram stand-up pouch.
These Joybuy products are mixed nuts and cashews in packs ranging from 125 to 500 grams, for snacking around training sessions.
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An option if you want to take a 150-gram pack of mixed nuts with you around a training session; nuts do not automatically provide enough carbohydrates for a long run.
Pack size: 150 grams.
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A good fit if you’re looking for a 150-gram pack of mixed nuts to snack on around sport or while you’re out and about; don’t assume it will provide enough carbohydrates for a long run.
Pack size: 150 grams.
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An option if you’re specifically looking for cashews to snack on around a training session; consider the carbohydrates as part of your overall nutrition plan for a long run.
Pack size: 125 grams.
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A good fit if you’re looking for mixed nuts to snack on around a training session; nuts do not automatically provide enough carbohydrates for a long run.
Pack size: 125 grams.
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A larger pack if you want to divide nuts between several snack occasions; bear in mind that you’ll need to portion them out yourself and check the carbohydrates per portion.
Pack size: 500 grams.
Multiply the value per 100 grams by the portion weight, then divide by 100. Albert Heijn lists 38 grams of carbohydrates per 100 grams for Duyvis Unsalted Cranberry; a 30-gram portion therefore contains 11.4 grams. Use the weight you actually eat.
You can’t tell from the packaging or energy value alone. Consider the carbohydrates per portion as part of your overall nutrition plan; Voedingscentrum says carbohydrates can be useful during exercise lasting longer than an hour.
Keep the nuts sealed and dry, and follow the instructions on the packaging. Voedingscentrum recommends storing them in a cool place; Albert Heijn advises keeping AH Notenmix ongezouten in a cool, dry place and resealing the pack properly after use.
No, check the packaging description. Duyvis lists a multipack of 4 x 30 grams, while Albert Heijn describes AH Notenmix ongezouten as containing twenty 25-gram portions, without twenty individual bags.
Read the ingredients and allergen information on the exact product packaging. The Netherlands Food and Consumer Product Safety Authority (NVWA) says that allergen information for pre-packed products must appear on the label. Since 1 January 2026, rules on precautionary cross-contamination warnings have also applied in the Netherlands; the NVWA gives wording such as ‘May contain X’ as an example. This does not automatically make a product suitable for your food allergy: follow your individual allergy advice.
