If you want a lighter snack, compare the energy content of the same weighed amount, then look separately at the fat content. Less fat does not automatically mean proportionally fewer calories, and unsalted or unroasted does not mean low-fat. Only choose a product with a reduced-fat or light claim after checking what the claim refers to and which standard version it is being compared with.
You want to keep eating nuts while keeping track of how much you eat and the energy in each snack. Nutritional values per portion and measuring out your own serving can help; the fat figure per 100 g does not tell you how much energy your portion provides.
You want to know what a light or reduced-fat claim refers to and whether the energy content changes too. Check the claim and compare the nutritional values with those of the standard version mentioned.
You’re looking for an unsalted nut option and also pay attention to the ingredients and preparation method. Unsalted tells you about the salt, not the fat or energy content.
First decide what matters most to you when buying: the amount you eat at each snack, a proven reduction in fat, the ingredients, or a practical option for repeat purchases.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Energy and quantity per snack | Compare kcal for the same amount and check whether the portion stated on the packaging suits the amount you want to measure out. | If you mainly want to know how much energy your own portion provides, the amount you eat is what matters. Around 33% of consumers prioritise portion size and energy. |
| Proven fat reduction | Check what the claim refers to and which standard version is used for comparison; also compare the energy content on the same weight basis. | If reducing fat is your main priority, check both the claim and the nutritional values of the reference version. Around 27% of consumers prioritise this. |
| Unsalted ingredients and preparation method | Check for added salt, the ingredients, the preparation description and the allergen information for the exact version. | If you’re looking for an unsalted snack with ingredients and preparation to suit your preferences, this label information matters. Around 20% of consumers prioritise this. |
| A practical option for repeat purchases | Compare pack sizes on the same weight basis and check whether you can store the contents in a dry, tightly sealed container. | If you’re looking for a handy option for regular snacking, packaging and storage are worth considering. Around 20% of consumers prioritise practicality and affordability for the long term. |
These words describe the salt content or preparation method, not necessarily the fat content. According to the product page, Jumbo Ungebrande Notenmix contains 55,7 g of fat per 100 g.
Check total fat and energy separately from salt and preparation method.
Light may refer to a different property from fat. If fat is replaced with carbohydrates or protein, these can also provide energy.
Check what the claim refers to and compare products using the same measured amount.
According to the manufacturer, Duyvis Borrelnootjes Oriental consists of 49% peanuts and also contains ingredients including starch, oil and sugar. Its ingredients therefore differ from those of a plain nut mix.
Also check the ingredients, nutritional values and allergen information for the exact version.
Storing nuts in a dry, tightly sealed container helps keep them in good condition. Follow the storage instructions on the packaging too.
Choose a pack size that you can reseal properly after opening and store in a suitable place.
If an opened pack cannot be sealed properly, this can lead to waste.
Relevant product ranges include unsalted peanuts and coated snack nuts; the ingredients vary between versions.
AH Notenmix ongezouten 500 g is an example where nutritional values and portion information are provided alongside a large pack size.
Jumbo Ongebrande Notenmix 200 g is worth considering if you’re looking for an unsalted mix that, according to the product description, has not been fried in oil.
Lidl describes an unsalted version of Californian pistachios for anyone who prefers a single type of nut.
Aldi offers a Trader Joe’s unsalted nut mix; Trader Joe’s is the product brand name here.
PLUS Notenmix ongebrand ongezouten 200 g is an example of a mix whose product description says it contains no cooking oil.
These products are examples for comparing nutritional values per 100 g and pack sizes for pistachios, peanuts and walnuts. None of the product information shown, on its own, supports a reduced-fat claim.
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Suitable for comparing pistachios when you want to look at fat and energy per 100 g side by side.
Per 100 g: 49,5 g of fat and 602 kcal. The product information lists at least 97% pistachios and also mentions salt. You need to open the shell to eat the kernel.
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Suitable for comparing with other pistachios if you want to check nutritional values per 100 g.
Per 100 g: 49,4 g of fat and 626 kcal. The product information lists pistachios as 95% of the ingredients and also mentions salt and sugar. Open the shell to eat the kernel.
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An option for comparing the nutritional values of walnuts when a smaller pack is more suitable.
Per 100 g: 74,9 g of fat and 738 kcal. The walnuts are individually packed; open the shell before eating.
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Suitable for comparing peanuts when you want to assess unsalted as a separate feature.
Per 100 g: 50 g of fat. The product information lists 2690 kJ, 99% peanuts and sunflower oil; salt is also listed. Store the pack in a cool, dry place.
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Relevant if you want to compare walnuts in a larger pack with smaller packs.
Per 100 g: 66,2 g of fat and 694 kcal. The product title lists 500 g and 8 packs. The walnuts are in their shells, which you need to open before eating.
No. According to the Voedingscentrum, light can refer to lower energy, fat or sugars compared with the standard product. Check the packaging to see what it contains less of; if fat is replaced with carbohydrates or protein, these also provide energy.
According to the European Commission, solid food must contain no more than 3 g of fat per 100 g to make a low-fat claim. This is an absolute limit and is not the same as simply having a lower fat content than another product.
Check which standard version is used as the reference for the comparison and compare the nutritional values on the same weight basis. Less fat does not automatically mean proportionally less energy, so also check the kcal for the same amount.
Multiply the kcal per 100 g by the weight of your portion in grams, then divide the result by 100. For AH Notenmix ongezouten, 25 g based on 672 kcal per 100 g equals 168 kcal; this calculation uses the declared nutritional value.
No, check the ingredients and warnings for the exact version. According to the NVWA, allergens must be clearly stated on the label; for unpackaged food, you must be able to get allergen information before buying.
Store nuts in a dry, tightly sealed container and follow the instructions on the packaging. The Voedingscentrum recommends storing them in a cool place.
