Choose unsalted nuts based on their flavour and how they’re prepared, compare the nutritional values per 100 g and weigh out your own portion. A smaller portion reduces the energy in your snack, but it doesn’t make the nuts themselves low in calories. For solid foods, the European Commission’s ‘low energy’ claim allows a maximum of 40 kcal (170 kJ) per 100 g. If you’re breastfeeding, consider your snack as part of your overall diet, as your body needs more energy and nutrients during this time.
You want to keep eating nuts while keeping track of the energy in your snack. Compare the same quantity and weigh out a portion instead of eating from an unlimited handful. The Netherlands Nutrition Centre lists 164 kcal for 25 g of unsalted nuts.
You want a snack that needs no preparation and would like to know what it contains. The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five; check the ingredients, preparation method and nutritional information for each product.
You want to snack mindfully without losing sight of your increased need for energy and nutrients. This isn’t personal advice about your daily calorie intake; the Netherlands Nutrition Centre explains the extra needs associated with breastfeeding.
First compare the nutritional values per 100 g, then work out what they mean for the amount you’ll actually eat. Next, check the ingredients and allergen information, and take your household circumstances and any breastfeeding into account.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Energy per snack portion | Compare kcal per 100 g, then calculate the energy in your weighed portion. | If I want to limit the energy in my snack, I weigh out my portion instead of relying on the information on the packet alone. Around 31% of consumers prioritise energy per snack occasion. |
| Unsalted and ingredients | Check the ingredients, salt content and preparation method separately. | If I buy unsalted nuts, I also want to be able to decide whether the ingredients and any oil suit my preferences. Around 25% of consumers prioritise a suitable, simple ingredient list. |
| Portioning and storage | Compare the net weight with your portion and follow the storage instructions on the packet. | When things are busy at home, I want to be able to grab a measured snack quickly without having to weigh it each time. Around 19% of consumers prioritise practical portioning. |
| Nutrition while breastfeeding | Consider the snack as part of your overall diet, not as a personal upper limit for energy. | If I’m breastfeeding, I want to make sure I’m getting enough nutrition rather than simply seeking out the lowest energy value. Around 13% of consumers prioritise this need. |
| Allergens and young children | Read ‘contains’ and ‘may contain’ statements, and consider separately whether the form of the nuts is suitable for young children. | If there’s a relevant allergy or young children at home, I want to check the warnings and keep whole nuts out of reach. Around 12% of consumers prioritise food safety at home. |
Unsalted tells you about the salt, not necessarily the energy content or other ingredients. The AH cashews and Jumbo almonds checked contain sunflower oil. According to the European Commission, the ‘low energy’ claim can only be used for solid foods containing no more than 40 kcal (170 kJ) per 100 g.
Check the salt, ingredients and energy content as three separate things.
Product pages may show nutritional values for different portion sizes. Comparing, for example, 25 g with 30 g can therefore give a misleading impression.
Compare products per 100 g first, then work out the values for the same portion weight.
Whole nuts pose a choking risk for young children. Allergen warnings can also vary between product versions. Amsterdam UMC advises giving children under 4 nut butter with no added sugar or salt instead of whole nuts.
Keep your own snack, allergies in the household and the form that’s suitable for a young child in mind separately.
The Netherlands Nutrition Centre states that your body needs more energy and nutrients to produce breast milk. Comparing energy values isn’t personal dietary advice.
Prioritise your overall nutritional needs over a low-calorie promise, and use product information only to make an informed choice about products and portions.
Relevant for the 235 g pack of unsalted peanuts.
Relevant for AH Unsalted Cashews in the 170 g pack.
Relevant for the 140 g pack of unsalted almonds.
Relevant for its Alesto range of nuts, including cashews.
Relevant for TRADER JOE'S Roasted Unsalted Cashews 250 g.
Relevant for PLUS Unsalted Unroasted Cashews 200 g.
This Joybuy selection includes almonds, peanuts and cashews, so you can compare different versions and portions on the same basis. It doesn’t promise that the products are low in calories.
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An option if you’re looking for almonds and want to weigh out your own snack portion.
The product name specifies almonds and the pack contains 500 g. Check the nutritional values and allergen information on the packaging.
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Suitable if you’re looking for peanuts with their skins on and want to weigh out a portion that suits you.
The product name specifies raw peanuts with skins and a pack size of 500 g. Check the nutritional information and allergens on the packaging.
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A good choice if you’re looking for peanuts in their shells as a snack.
The product name specifies peanuts in their shells and a pack size of 500 g. Check the nutritional values and allergen information on the packaging.
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Suitable if you’re specifically looking for raw, unsalted almonds.
The product name specifies almonds and a pack size of 200 g. Compare the nutritional values per 100 g and check the allergen information on the packaging.
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An option if you want to compare roasted, unsalted cashews with other nuts.
The product name specifies cashews and a pack size of 200 g. Check the nutritional values and allergen information on the packaging.
No. The product information from PLUS, Albert Heijn and Jumbo gives values of 598 to 661 kcal per 100 g for the four versions discussed. For solid foods, the European Commission’s ‘low energy’ claim allows a maximum of 40 kcal (170 kJ) per 100 g. A smaller portion reduces the energy in your snack, not the energy value of the product itself.
No. The Netherlands Nutrition Centre states that your body needs more energy and nutrients to produce breast milk. Choose an amount that fits into your overall diet; this product comparison doesn’t determine your personal daily energy needs.
Don’t treat whole nuts as a snack for young children. Amsterdam UMC advises giving children under 4 nut butter with no added sugar or salt instead of whole nuts because of the choking risk. Advice about the form doesn’t mean that every nut butter is suitable for every baby.
The Netherlands Food and Consumer Product Safety Authority states that allergen information must appear on the label of pre-packed foods. Also read the product-specific warning about the possible presence of allergens; choosing a different type of nut doesn’t guarantee that the allergen you’re concerned about is absent.
Keep nuts tightly sealed and dry, and follow the instructions on the packaging. For the Duyvis peanuts, the product information says you can store an opened bag in a container that keeps out light and air.
No. Nutritional declarations give average values. Calculating based on kcal per 100 g helps you compare portions, but rounding and natural variation between products are still possible.
