To eat fewer calories from nuts on a train journey, start by weighing out a portion in advance and use the nutritional information for the exact variety. The Netherlands Nutrition Centre gives 164 kcal per 25 g of unsalted nuts as a general guide; unsalted does not automatically mean low in calories.
You want to take nuts with you, but most importantly, you want to decide how many calories you eat on the journey. A weighed portion and the nutritional information for the exact variety are more useful than a general healthy image.
You regularly take food with you and want to portion it at home, then store the rest according to the storage instructions. Pack size and resealing the pack after use are practical considerations.
You want to try different types of nuts and may choose a single variety or a mix. Unsalted or varied does not automatically mean a product contains fewer calories.
For a nut snack on the train, first decide how much you want to eat, then choose a variety based on the label, packaging and your taste preferences.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Calories per portion | Check the kcal per 100 g for the exact variety, weigh your portion and calculate: kcal per 100 g × portion weight ÷ 100. | If I want to limit my calorie intake during the journey, I want to know how much I’m actually taking and eating. Around 36% of consumers put portion size and calories first. |
| Taking and portioning | Check the net weight and storage instructions; the contents of a shop-bought pack are not automatically one portion. | If I often take snacks with me, I want to be able to weigh out a portion at home and store the rest appropriately. Around 29% of consumers prioritise convenience for taking snacks along and portioning them. |
| Choosing unsalted | Check the full variety name and the energy value too; salt and calories are separate pieces of information. | If I want to choose unsalted nuts, I don’t want to confuse that dietary choice with a lower energy value. Around 21% of consumers prioritise choosing unsalted nuts. |
| Type and ingredients | Check which nuts are in a mix and read the allergen information on the exact pack. | If I like variety, I want to know which types I’m buying and whether the ingredients suit my preferences. Around 14% of consumers prioritise variety in taste and ingredients. |
For Duyvis unsalted peanuts, Flink lists 614 kcal and less than 0.01 g of salt per 100 g. So a low salt content is no indication of a lower energy value.
Assess salt and energy separately, and calculate the calories based on the weight of your own portion.
The packs examined, weighing 140 g, 200 g and 235 g, show the amount sold in the shop, not a recommended portion for one train journey.
Weigh out how much you want to take in advance, and follow the storage instructions on the exact pack for the rest.
The NVWA warning concerns Trader Joe’s unsalted cashews, 170 g, with barcode 2003020120930 and best-before date 23-09-2026. The warning does not automatically apply to other products from the same brand.
Check the product name, barcode and best-before date. Do not eat the specific product covered by the warning.
Worth considering if you’re looking for the brand’s unsalted peanut variety.
The AH Unsalted Cashews examined are an option if you’re specifically looking for cashews without salt.
The unsalted almonds examined are listed in a 140 g pack.
Lidl lists Way To Go cashews among the Alesto range.
According to ALDI, the Trader Joe’s Unsalted Nut Mix examined contains almonds, hazelnuts, walnuts and Brazil nuts.
PLUS lists unsalted, unroasted cashews in a 200 g bag.
These Joybuy products offer different types of nuts to portion out for your journey. Compare the stated energy per 100 g only if you need it for the exact variety; a lower value per 100 g does not automatically make a product low in calories.
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If you choose cashews for your journey, you can use the stated energy value to calculate a weighed portion.
604 kcal per 100 g; net weight 160 g.
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If you’re looking for unsalted almonds, the stated energy value gives you a basis for calculating the calories in your weighed portion.
591 kcal per 100 g; net weight 200 g; raw and unsalted.
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If you take almonds with you, you can weigh out a portion at home and calculate the calories using the stated value per 100 g.
578 kcal per 100 g; net weight 500 g; 100% almonds.
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If you want to take roasted, unsalted cashews with you, you can use the stated energy value to work out a portion.
596 kcal per 100 g; net weight 200 g; roasted and unsalted.
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If you choose peanuts for your journey, you can weigh out a smaller portion and use the energy value per 100 g in your calculation.
567 kcal per 100 g; net weight 500 g; peanuts with skins.
Multiply the kcal per 100 g on the label for the exact variety by the portion weight, then divide by 100. For the Duyvis listing of 614 kcal per 100 g, 20 g works out at 122.8 kcal; this is a calculation based on that label value, not a daily dietary recommendation.
According to the NVWA, consumers must be able to find allergen information on the label of prepacked products; peanuts and nuts are separate allergen categories. If you have a relevant allergy, assess the exact packaging in line with your medical advice on what to avoid.
Follow the storage instructions on the pack for the exact variety. For the Jumbo Unsalted Almonds examined, Jumbo advises storing them in a cool, dry place away from light.
Check the product name, barcode and best-before date against the relevant warning, and do not eat the specific product covered by it. The NVWA warning names Trader Joe’s unsalted cashews, 170 g, barcode 2003020120930 and best-before date 23-09-2026; the warning does not automatically apply to other varieties.
Check the facilities at your station using the NS station finder. This information does not confirm that a specific brand or product is in stock.
