Regular nuts aren’t a low-calorie choice: the Voedingscentrum reports an average of 164 kcal per 25 g of unsalted nuts, while the European Commission limits the ‘low energy’ claim for solid foods to a maximum of 40 kcal per 100 g. So compare the energy per 100 g and calculate it for the same edible portion weight. Unsalted tells you about the salt, not the energy. When stocking up for the family, choose based on what you’ll actually use, and pay attention to the product form for young children and to the latest allergen information if anyone has a food allergy.
You want to keep eating nuts, but manage how much you snack on. Compare the same amount of edible nuts, and don’t treat low-calorie as another way of saying unsalted. The Voedingscentrum gives average nutritional values for nuts; these aren’t product-specific measurements or universal portion recommendations.
You’re buying for several people and want a pack size that suits how quickly you’ll get through it. Think about portioning, resealing the pack and storing it in a dry place; the Voedingscentrum notes that nuts are susceptible to mould.
You want to stock up on something suitable for everyone who’ll be eating. Whole nuts need extra care around young children, and allergen information can be crucial for anyone with a food allergy. The NVWA explains what allergen information must appear on prepacked products.
Compare the same amount of edible nuts each time. Portion size, ingredients and pack size each answer a different question.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Energy per portion | Compare kcal per 100 g and calculate it for the same edible weight. | If I want to be mindful about my snack, I pay attention to what I actually eat, not just the value per 100 g; around 36% of consumers give energy per portion top priority. |
| Family stock-up | Check the pack weight, how quickly you expect to use it and the storage instructions. | When I’m stocking up for several family members, I want an amount we’ll use and can store properly once opened; around 29% of consumers prioritise having a useful family-sized supply. |
| Ingredients | Check the ingredients and salt content for each variety; the preparation method doesn’t tell you everything about what’s in it. | If I’m looking for unsalted nuts or want to check for added ingredients, I look at the ingredients for that exact variety; around 21% of consumers give ingredients top priority. |
| Suitability for everyone eating | Check the product form and the latest allergen information. | If young children or someone with a food allergy will be eating, I want the product form and label to be right for them; around 14% of consumers prioritise suitability for everyone eating. |
These terms describe different properties. Duyvis lists 604 kcal and 1.5 g of salt per 100 g for Cashews Original, even though it says the cashews are roasted without added oil.
Check the energy, salt and ingredients separately for the exact variety. For solid foods, the European Commission sets a maximum of 40 kcal per 100 g for the ‘low energy’ claim.
With the same product, a larger amount contains more energy. Pack weight tells you how much you’re stocking up on, not what makes a suitable portion.
Weigh out the same amount of edible nuts for a comparison, and divide the supply up in advance according to how your family will use it.
For the 200 g AH pack checked, Albert Heijn lists around four 25 g portions of shelled pistachios. So the pack weight and the weight of the shelled nuts aren’t the same.
Use the edible weight when comparing portions, and check which portion information applies to the pack.
The Voedingscentrum warns that children can choke on whole nuts and peanuts. A food allergy may also mean you need to choose a different product.
Choose a product form that suits the people eating, and if someone has a food allergy, check the latest ingredients, allergen and warning information.
Among the varieties reviewed, Duyvis offers both unsalted peanuts and seasoned cashews.
The unsalted pistachios reviewed are an option if you’re looking for a different type of nut and want to keep an eye on edible portions.
The unsalted cashews reviewed offer a useful example for comparing ingredients and energy in equal quantities.
The Dutch range page lists unsalted Californian pistachios.
ALDI Netherlands lists roasted, unsalted Trader Joe’s cashew nuts.
The unroasted, unsalted cashews reviewed provide a point of comparison for ingredients and energy information.
These Joybuy products include nuts and peanuts for sharing as part of a family stock-up. Compare portion options, ingredients and the latest allergen information for each pack.
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A pack to divide between different snack times; if you have an allergy, always check the latest information on the label.
Product name: unsalted peanuts. Pack weight: 250 g.
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The multi-pack may suit you if you want to divide your supply between different occasions; check the product information for energy per portion.
Pack weight: 500 g. Number of packs: 8.
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If you’re looking for an unsalted cashew variety, consider the amount you eat separately; the product name doesn’t mean it’s low-calorie.
Product name: roasted, unsalted cashew nuts. Pack weight: 200 g.
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The individual sachets can make it easier to portion out snacks; if several people will be eating, check the ingredients in the mix.
Pack weight: 750 g. Number of sachets: 30. The product name mentions nuts and dried fruit.
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When stocking up for the family, it’s useful to choose a variety and portion that suit everyone eating; check the latest ingredients and allergen information.
Product name: roasted peanuts. Pack weight according to the product name: 210 g.
No. Unsalted describes the salt content, not the energy. PLUS lists 598 kcal per 100 g for the cashews reviewed, and Jumbo lists 622 kcal per 100 g; for the ‘low energy’ claim on solid foods, the European Commission sets a maximum of 40 kcal per 100 g.
Multiply the kcal per 100 g by the weight of your edible portion, then divide by 100. For the PLUS cashews, which contain 598 kcal per 100 g, a 25 g portion works out at 149.5 kcal. Here, 25 g is used for comparison, not as a recommendation for every family member.
For a portion comparison, use the weight of the shelled nuts you eat. For the 200 g pack reviewed, Albert Heijn lists around four 25 g portions of shelled pistachios.
Don’t automatically serve whole nuts as a snack for children to share. The Voedingscentrum warns that children can choke on whole nuts and peanuts; choose a product form that’s suitable for the person eating.
Read the latest ingredients, allergen information and warnings on the packaging. The NVWA explains that allergen information must appear on prepacked products; an unsalted variety or a short ingredients list doesn’t automatically mean the product is suitable for someone with a food allergy.
