If you want to snack mindfully, weigh out a portion beforehand and compare the nutritional information for the exact product: even unsalted nuts are high in energy. A small, measured portion of unsalted nuts may suit your choice; fresh sweet chestnuts are another kind of snack, with their own preparation method and product information. If you’re taking nuts along or sharing them, remember to consider storage and allergens too.
You want to take nuts with you without accidentally eating a whole bag. Compare nutritional values for the same quantity and weigh out your portion; unsalted doesn’t automatically mean low in energy. The Netherlands Nutrition Centre lists 164 kcal for a 25 g handful of unsalted nuts.
You’re looking for a nut snack with no added salt and want to check the ingredients of the exact product. Also check the energy value and how the nuts have been prepared; these tell you something different from the salt content. For example, Jumbo and PLUS list product-specific nutritional values for their nut options.
You’re buying for several people and want to prepare portions, store them in a dry, sealed container and keep the allergen information to hand. The NVWA sets out information requirements for businesses offering unpackaged food; these don’t automatically apply to every private visitor.
| What to consider | What to look for | Who it matters to |
|---|---|---|
| Energy per portion | Compare kcal per 100 g and weigh out the edible quantity. Use 25 g as a comparison portion, not as a personal recommendation. | If I’m watching my calories, I want to know how much I actually eat, not just how much is in the bag. Around 42% of consumers prioritise energy and portion size. |
| Unsalted ingredients | Check the ingredients and salt per 100 g for the exact product. Unsalted, on its own, says nothing about its energy value. | If I’m looking for unsalted nuts, I want to check what’s in them without assuming they’re low in energy. Around 25% of consumers prioritise unsalted ingredients. |
| Taking nuts along and sharing them | Follow the storage instructions and keep the packaging with the ingredients and allergen information alongside the portions. | If I’m preparing portions for other people, I want to store them in a sealed container and know which nuts they contain. Around 17% of consumers prioritise preparing and sharing portions responsibly. |
| Seasoned flavour | Check the ingredients, salt and allergens in the coating, and compare the energy value of the specific product. | If I mainly want a savoury, crunchy flavour, I want to weigh out my portion and check the ingredients. Around 8% of consumers prioritise flavour. |
| Pack size and edible portions | Check how many edible portions the pack provides; with pistachios, the shells don’t count as nuts you eat. | If I’m buying supplies for a festival and planning several portions, I want to know how much of the pack is actually edible. Around 8% of consumers prioritise usable portions and the quantity they need. |
Nuts can be unsalted and still provide a lot of energy per 100 g. So a whole pack is not the same as a small portion.
Check the kcal per 100 g for the exact product and weigh out the amount you want to take before you leave.
The shells are included in the weight of a bag of pistachios, but they aren’t part of the amount of nuts you eat. For the pistachios reviewed, Albert Heijn lists four 25 g portions of shelled nuts.
Base your portion on the shelled nuts, rather than simply using the total weight of the bag.
Duyvis Borrelnootjes Provencale contain, among other ingredients, peanuts, wheat-containing starch, oil, sugar and salt. That’s a different mix from ordinary unsalted nuts.
Check the ingredients and allergens for the exact product. A coating is a flavour choice, and doesn’t in itself indicate a higher or lower energy value.
Without the packaging, it can be harder to check which nuts and warnings apply to loose portions. The NVWA sets out allergen information requirements for businesses offering unpackaged products.
Keep the original packaging with the portions. When serving food as a business, information about the allergens present must be available, including the relevant types of nuts.
A relevant choice for plain unsalted peanuts and coated borrelnootjes.
A relevant choice for unsalted pistachios and product information about sweet chestnuts.
A relevant choice for a 200 g unsalted cashew option.
A relevant choice for a 200 g Alesto nut mix described as unroasted and unsalted.
A relevant choice for the 500 g TRADER JOE’S unsalted nut mix.
A relevant choice for a 200 g unroasted, unsalted nut mix.
This selection includes nut mixes you can portion yourself, including unsalted options and seasoned peanuts. Check the ingredients, allergens and available nutritional information for each product.
No image available
A good option if you want to take a nut mix with you and weigh out the amount you eat.
Pack size: 150 gr. The product description lists a roasted mix with almonds, cashews and peanuts.
No image available
A good option if you want to take a roasted nut mix with you and choose your own portion size.
Pack size: 150 gr. The product information describes the mix as roasted.
No image available
A good option if you want to take an unsalted mix with you and weigh out your own portion.
Pack size: 200 g. The mix contains hazelnuts, walnuts, almonds and cashews; it may contain traces of peanuts and other nuts.
No image available
A good option if you want to prepare several portions from one larger pack.
Pack size: 500 g. The mix is unroasted and unsalted, and contains hazelnuts, walnuts, almonds and cashews. The listed energy value is 663 kcal per 100 g; it may contain traces of peanuts and other nuts.
No image available
A good option if you’re looking for a savoury, seasoned snack and want to weigh out your portion beforehand.
Pack size: 275 g. The product information lists 542 kcal and 1.3 g of salt per 100 g. Contains peanuts and wheat; may also contain milk, nuts, soya and mustard.
The nuts reviewed don’t meet the EU requirement for a ‘low energy’ claim. According to the European Commission, solid foods must contain no more than 40 kcal (170 kJ) per 100 g to use this claim or claims with the same meaning. The stated values for Duyvis peanuts, Jumbo cashews and the PLUS mix are higher than this; Albert Heijn lists 189 kcal per 100 g for the fresh chestnut product reviewed.
Weigh the edible nuts and multiply the kcal per 100 g by the portion weight in grams, then divide by 100. A 25 g portion of Jumbo cashews contains 155.5 kcal: 622 × 25 ÷ 100. The 25 g is a comparison portion, not personal dietary advice; don’t count pistachio shells as nuts you’ve eaten.
Store nuts in a cool, dry place in a well-sealed container, and follow the instructions on the packaging too. Pre-weighed portions are a practical way to keep track of how much you eat. Don’t automatically treat fresh or cooked chestnuts as having the same shelf life as dried nuts.
If you’re a business offering portions of unpackaged nuts, you must tell consumers which allergens are present before they buy, and specify the types of nuts involved. The NVWA sets out the requirements for this information; this business obligation doesn’t automatically apply to every private visitor.
No. Product information from Albert Heijn, Jumbo and PLUS warns of a choking risk for young children. So don’t assume whole nuts are a suitable snack for children.
