Portion-conscious picnickers
If you want to take nuts with you and decide in advance how many grams to eat, compare the nutritional information on the same weight basis and weigh your portion.
Who is this guide for?
Fans of plain nuts
If you prefer unsalted, uncoated nuts to a strongly flavoured snack, check the ingredients and preparation method of the exact variety.
Sharing a picnic
If several people will be eating from the same pack, clear ingredient information and careful storage are useful. If anyone has an allergy or young children are present, check the information on the packaging.
What should you look for when choosing?
First decide how much you want to eat, then choose according to the ingredients and flavour. Finally, think about carrying, storing and sharing your snack.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Calories per portion | Compare kcal per 100 g and weigh out the amount you plan to eat. | If I want to know in advance how much energy my portion provides, I compare the same quantity and weigh it out. Around 36% of consumers put calorie planning first. |
| Ingredients and flavour | Check the proportion of nuts, added oil, salt, sugar and any coating ingredients. | If I’m choosing between plain nuts and a savoury coating, I want to know what else is in the product. Around 29% of consumers prioritise ingredients. |
| Taking them along and storage | Check the net weight, how many people will be eating and the storage instructions after opening. | If I’m taking food to a picnic and want to keep any leftovers, I look for a suitable quantity and packaging that seals securely. Around 21% of consumers put picnic convenience first. |
| Sharing safely | Read the allergen information and warnings for everyone who will be eating. | If someone with an allergy or young children will be eating, I check the ingredients and warnings on that exact pack. Around 14% of consumers make safe snacking together their top priority. |
Common pitfalls
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Mistaking a small portion for a low-calorie product
A small portion may contain fewer calories, even though the product itself isn’t low in calories per 100 g. For solid foods, the European Commission sets a maximum of 40 kcal per 100 g for the claim ‘low energy’.
First compare the values per 100 g, then calculate them for your weighed portion. Don’t treat a suggested portion size as proof that a product is low in calories.
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Assuming ‘unroasted’ or ‘no added oil’ means fewer calories
These descriptions tell you something about how a product is made, but they don’t in themselves mean it contains less energy. For example, Jumbo Unroasted Pistachios list 637 kcal per 100 g.
Read the nutritional information for the exact variety, and check the salt content of seasoned products too.
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Treating a coated peanut snack as if it were just peanuts
A crunchy coating has its own ingredients and may contain additional allergens. Information for Duyvis Borrelnootjes Cocktail, for example, lists wheat and milk as well as peanuts.
Check the proportion of peanuts and the full ingredients and allergen information. Keep the packaging if you’re sharing the snack.
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Taking the whole pack as your personal portion
The contents of a bag or tub aren’t automatically the amount you want to eat yourself. The Netherlands Nutrition Centre also advises storing nuts in a dry place in a tightly sealed container after opening.
Measure out the amount you want to take with you in advance, then seal the rest securely.
Brands to consider
Duyvis
The range includes coated savoury snacks and oven-roasted nut mixes.
- Duyvis describes Cocktail as peanuts with a savoury, crunchy coating. The product description for the dry-roasted mix lists various nuts and says no fat or oil has been added.
- These product descriptions don’t prove a calorie advantage. The nutritional information listed for Cocktail differs between the manufacturer’s website and a retailer’s website, so check the pack you’re buying.
Albert Heijn
AH Unsalted Cashews, 170 g, are an example of an unsalted cashew variety.
- The product page lists 96% cashews and a 25 g portion size.
- The same page lists sunflower oil and 622 kcal per 100 g. Unsalted doesn’t mean low in calories.
Jumbo
The product pages distinguish between a 200 g unsalted pistachio variety and 95 g shelled, unroasted pistachios.
- Jumbo lists 594 kcal per 100 g for its unsalted pistachios and 637 kcal per 100 g for the unroasted variety.
- These values apply to the varieties listed; ‘unroasted’ isn’t a reason to assume a lower energy content.
Lidl
Lidl’s Alesto range includes both natural nuts and snacks with a seasoned dough coating.
- The range includes products such as natural cashews and Cruspies.
- This information doesn’t provide a calorie comparison for specific products. For that, compare the nutritional information on the exact pack.
ALDI
ALDI lists TRADER JOE’S roasted, unsalted cashews in a 250 g pack.
- The product page confirms the product type, unsalted variety and pack size.
- The product description doesn’t demonstrate a calorie advantage; check the nutritional information for the exact variety.
PLUS
PLUS Unsalted Fairtrade Cashews, 200 g, are an example of an unsalted cashew variety.
- The product page lists 99% cashews and 624 kcal per 100 g.
- The page also lists sunflower oil. This information applies to this variety, not all PLUS nuts.
Nuts and snacks at Joybuy
The products below range from plain or unsalted nuts to seasoned peanuts and edible chestnuts. Check the label for each variety and portion it separately; a smaller pack doesn’t tell you how many kcal the product contains per 100 g.
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Titiz Roasted Chestnuts 125g
According to the product information, this 125 g pack is ready to eat and contains 100% chestnuts.
The product description lists 170 kcal per 125 g pack.
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g'woon Almonds Raw & Unsalted, 200 g
An option if you want to take unsalted, unroasted almonds with you and weigh out your own portion.
The product information lists 591 kcal per 100 g and advises keeping the pack sealed after opening. Contains almonds.
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Duyvis Bran Nuts Provencale, 125 g
This variety is a good fit if you’re looking for a savoury snack with a crunchy coating; the product information lists 50% peanuts.
The nutritional information lists 527 kcal and 1.2 g salt per 100 g. The description gives a portion size of 30 g and 4–5 portions per pack. Contains peanuts and wheat; may contain milk, other nuts, soya and mustard.
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g'woon Cashew Nuts Roasted & Unsalted, 200 g
A ready-to-eat cashew variety that you can portion yourself or share with others.
The product information lists 596 kcal per 100 g. Contains cashews.
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Golden Turtle Premium Raw Peanuts with Skin, 500 g
An option if you want to decide how to prepare your peanuts; the product information describes them as raw and with their skins on.
The product information lists 567 kcal per 100 g and suggests roasting and seasoning as possible ways to prepare them. Contains peanuts.
Frequently asked questions
When can a product be called ‘low in calories’ in the Netherlands?
For solid foods, the European Commission’s ‘low energy’ nutrition claim requires a maximum of 40 kcal (170 kJ) per 100 g. A small portion doesn’t change this requirement; the nuts and coated peanut snacks covered here don’t meet this limit.
Is a handful of nuts always 25 grams?
No. For an accurate portion, it’s best to use scales. The Netherlands Nutrition Centre defines a handful of unsalted nuts as 25 g, while the product information for Duyvis Borrelnootjes Cocktail at Albert Heijn gives a portion size of 30 g. So don’t compare portions without taking their weight and the exact variety into account.
How should you take nuts with you and store leftovers?
Take the planned amount in a tightly sealed container and store any leftovers in a dry place in a sealed container. The Netherlands Nutrition Centre advises storing nuts in a dry place in a tightly sealed container; also follow the instructions on the packaging of your product.
What should you check if someone at the picnic has an allergy?
Read the ingredients and allergen warnings on the packaging for the exact variety. The NVWA requires clear allergen information; for Duyvis Bran Nuts Provençale, the product information lists wheat as well as peanuts and notes that it may contain other allergens, including milk. Whether a product is suitable depends on the allergy and the information on the pack.
Can young children eat the same whole nuts?
Don’t assume that they can. The product information for the AH, Jumbo and PLUS nut varieties mentioned warns of a choking risk for young children. Check the packaging if young children will be eating.