If you want to eat less fat during your morning break, compare the nutritional values per 100 grams as well as the amount you actually eat. Unsalted nuts and products prepared without added fat are not automatically low in fat; check the salt, ingredients and allergens too. A reduced-fat claim only means something when you know which product it is being compared with.
For shoppers who mainly want to limit the amount of fat in their morning-break snack. Compare products on the same weight basis and decide how much you’ll actually eat; the product name alone won’t tell you. The Netherlands Nutrition Centre lists 14,9 grams of fat per 25-gram handful of unsalted nuts.
For shoppers looking for an unsalted portion of nuts, without needing a reduced-fat claim to be the deciding factor. The Netherlands Nutrition Centre recommends a daily handful of unsalted nuts and varying the types you eat.
For shoppers who enjoy a crunchy coated peanut snack and want to assess a specific reduced-fat claim. Check which product is used for comparison, and look at the salt and ingredients too; oven-baking alone doesn’t prove that the total fat content is lower.
Start with what matters most to you: less fat per eating occasion, a particular portion size, suitable ingredients or packaging that fits your routine.
| What to consider | What should you check? | Who is this important to? |
|---|---|---|
| Fat content and claims | Compare total fat per 100 grams. If there’s a reduced-fat claim, check which product it is compared with. | If you’re mainly looking for a demonstrably lower fat content, you’ll want to compare the claim with the nutrition table. Around 36% of shoppers prioritise fat content. |
| Amount per snack | Calculate it for your own portion: value per 100 grams × portion weight ÷ 100. Compare the energy value separately too, if that’s relevant to you. | If you prefer to choose a smaller amount in advance for your break, you can calculate the nutritional value for that portion. Around 29% of shoppers say the amount per snack is their main consideration. |
| Ingredients | Check whether the variety is unsalted, and read the ingredients and allergen information on the exact pack. | If you’re looking for an unsalted variety or need to avoid certain allergens, ingredients and the label matter just as much as fat content. Around 21% of shoppers give this the highest priority. |
| Packaging and how you buy | Choose a pack size that suits how much you use, and check whether the retailer offers delivery, collection or in-store purchase only. | If nuts are part of your regular morning routine, you’ll want packaging and a way to buy them that work for you. Around 14% of shoppers focus mainly on this practical consideration. |
Nutritional values per 100 grams let you compare products on the same basis; your portion then determines how much you actually eat. The Netherlands Nutrition Centre gives a 25-gram handful as the daily amount of unsalted nuts. Don’t automatically treat this as an extra portion on top of any other nuts you eat that day.
A description of how a product is prepared tells you what was added during preparation; it doesn’t tell you the total fat content of the finished product.
Check total fat per 100 grams. Use preparation information only to assess that specific preference.
The historical claim for Duyvis Oven Roasted Borrelnoten Herbs&Onion at Albert Heijn compares it with ordinary peanuts in a crunchy coating, on average in the Netherlands. It isn’t a comparison with every type of nut.
Check which reference product the claim uses, then compare the same quantity of the products you’re considering.
Alongside the reduced-fat claim, the historical Albert Heijn product page for Herbs&Onion listed 2 grams of salt per 100 grams, and peanuts and wheat as allergens.
Consider salt, ingredients and any allergens relevant to you, as well as fat and energy. Check the packaging of the variety you buy.
Relevant for oven-baked peanuts and coated peanut snacks previously sold with an explicit reduced-fat claim.
The own-brand range included in this research features, among other products, an unsalted cashew mix and unroasted cashew nuts.
The range included in this research features, among other products, unsalted nut mixes and cashew nuts.
The product page included in this research describes unsalted cashew nuts in a 500-gram pack.
The ALDI page included in this research describes an unsalted nut mix under the name TRADER JOE’S.
The product page included in this research describes unsalted, unroasted cashew nuts in a 200-gram pack.
No. Unsalted tells you about the salt content, and preparing a product without added fat doesn’t tell you how much fat the finished product contains. For the claim ‘low fat’ on solid foods, the European Commission sets a maximum of 3 grams of fat per 100 grams; a reduced-fat claim is different and requires the relevant comparison.
First compare the nutritional values per 100 grams, then calculate them for the same portion size. Multiply the value per 100 grams by the portion weight and divide by 100. Keep energy, total fat and salt separate.
Not automatically. For unsalted nuts, the Netherlands Nutrition Centre gives a 25-gram handful as the daily amount. The 200- or 500-gram packs included in this research aren’t individual portions of that size.
Read the ingredients and allergen information on the pack of the exact variety. The Netherlands Food and Consumer Product Safety Authority treats peanuts and nuts as separate allergens that must be declared. Also follow any warnings on the label about possible cross-contamination.
No, it varies by product and retailer. The Lidl page included in this research specifies in-store purchase, while PLUS lists delivery or collection. Check how you can buy the exact variety.
