Start by weighing your portion, then compare the nutritional values of the specific products using the same quantity; unsalted doesn’t mean low in calories. According to general values from the Netherlands Nutrition Centre, pistachios provide around 148 kcal per 25 grams and cashew nuts 154 kcal per 25 grams, but this isn’t a comparison of supermarket products. Nuts can be part of a breakfast with, for example, yoghurt, wholegrain cereals and fruit, so consider the rest of what you eat too.
If you want to keep track of how much energy you eat, compare the same weights and weigh your portion in advance. The Netherlands Nutrition Centre provides general nutritional values per portion; these aren’t necessarily the values for a specific shop-bought product.
A pre-weighed portion of nuts is easy to take with you and can be eaten with yoghurt, wholegrain cereals and fruit. The Netherlands Nutrition Centre gives combinations like these as examples of breakfast options.
If you want unsalted nuts or need to take allergens into account, check the ingredients and allergen information on the packaging. The Netherlands Food and Consumer Product Safety Authority says that allergen information for pre-packed products appears on the label; ‘unsalted’ on its own tells you nothing about allergens.
A good choice if: you want to compare different types of nuts using the same edible weight.
Bear in mind: the Netherlands Nutrition Centre gives a value of 118 kcal per 20 grams; converted to 25 grams, that’s 147.5 kcal. This is a calculation based on general nutritional values, not a measurement of a specific brand.
A good choice if: you want to take cashew nuts with you or have them for breakfast.
Bear in mind: the Netherlands Nutrition Centre gives a general value of 154 kcal per 25 grams; this won’t necessarily apply to every shop-bought version.
A good choice if: you’re looking for a peanut product that you can portion out yourself; Duyvis lists a 235-gram pack.
Bear in mind: the ingredients in the Duyvis version mentioned are peanuts and sunflower oil. So unsalted doesn’t mean oil-free or low in calories.
| What to consider | What to look for when buying | Who is this important to? |
|---|---|---|
| Calories per portion | Compare kcal per 100 grams or convert the products to the same weighed quantity. | If you want to know how much energy your weighed portion provides, don’t simply compare different handfuls. Around 36% of consumers put calories per portion first. |
| Taking it with you | Check the pack weight and divide larger packs into weighed portions in advance. | On a busy morning, you want your portion ready to go and easy to take with you. Around 29% of consumers give convenience on the go top priority. |
| Your whole breakfast | Decide whether you’re eating nuts as an addition, and take the other parts of your breakfast into account. | If a combination with, for example, yoghurt, wholegrain cereals and fruit is your priority, look at the whole breakfast. Around 21% of consumers give this combination top priority. |
| Ingredients and allergens | Read the ingredients, salt information, allergen information and warnings on the packaging. | If you want to choose a version that suits your requirements for ingredients or allergens, always check the latest packaging. Around 14% of consumers put label information first. |
The general values from the Netherlands Nutrition Centre use different portions: 20 grams for pistachios and 25 grams for cashew nuts. A comparison based only on those portion values can therefore be misleading.
Compare per 100 grams or convert both values to the same weighed quantity.
The general Netherlands Nutrition Centre value for unsalted nuts is 164 kcal per 25 grams. For Duyvis Unsalted Peanuts, the manufacturer lists peanuts and sunflower oil as ingredients.
Check energy, salt and ingredients as separate features. Don’t treat the term ‘unsalted’ as proof of a low energy value.
Eating a larger quantity means you’re also eating more nuts than you would with a portion weighed in advance. The Netherlands Nutrition Centre advises storing cashew nuts in a cool, dark, dry place in a tightly sealed container.
Weigh out the quantity you want to take with you in advance and seal the rest securely.
Nuts can lose quality if stored incorrectly; keeping them in a tightly sealed pack helps you store them properly.
The product features listed can help you identify different options. On their own, they don’t provide a basis for ranking brands or products by calorie content.
Duyvis Unsalted Peanuts are worth considering if you want to portion out peanuts yourself.
AH Unsalted Cashew Nuts are a supermarket own-brand option if you’re looking for unsalted cashew nuts.
Jumbo Unsalted Cashew Nuts come in a 200-gram pack.
Lidl lists nuts and dried fruit under Alesto and also features Way To Go cashew nuts.
TRADER JOE’S Roasted Unsalted Cashew Nuts are listed in a 250-gram pack.
PLUS Unsalted Unroasted Cashew Nuts are listed in a 200-gram bag.
These product choices are for anyone who wants to weigh out nuts for a quick breakfast or snack.
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A good option if you want to weigh out peanuts in advance; the product description recommends roasting them for the crunchy snack it describes.
Joybuy product information lists 567 kcal per 100 g. The ingredients are listed as peanuts.
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The product description says they can be eaten straight from the pack or served with yoghurt or muesli, making them a good fit for a quick breakfast.
Joybuy product information lists 604 kcal per 100 g and gives cashew kernels as the only ingredient. Contains cashew nuts.
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An option if you’re looking for unsalted peanuts to weigh out in advance; the product description suggests having them as a snack.
Joybuy product information lists 2690 kJ per 100 g and ingredients of 99% peanuts and sunflower oil. The product information also states that it may contain cashew nuts.
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A good option if you want to take roasted, unsalted cashew nuts with you or have them as a snack.
Joybuy product information lists 596 kcal per 100 g and gives cashew nuts as an ingredient. Contains cashew nuts.
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An option if you want to take macadamia nuts with you and eat them straight away; the product description also suggests using them in salads.
Joybuy product information lists 717 kcal per 100 g and 100% macadamia nuts as the ingredients. It states that no salt, sugar or seasoning has been added.
The values from the Netherlands Nutrition Centre are for different portions: 20 grams of pistachios and 25 grams of cashew nuts. Converted to 25 grams, the pistachio value is 147.5 kcal, or around 148 kcal when rounded, compared with 154 kcal for cashew nuts. These are general values, not a comparison of individual shop-bought products.
Compare the nutritional values per 100 grams or convert them to the same weighed quantity. That way, you won’t compare a smaller handful with a larger portion as if they were the same amount.
No, consider the other things you eat too. The Netherlands Nutrition Centre gives examples such as yoghurt or a fortified dairy alternative with wholegrain cereals and fruit. Count the nuts as part of your overall breakfast.
Check the allergen information and warnings on the latest packaging. The Netherlands Food and Consumer Product Safety Authority says that allergen information for pre-packed products appears on the label. The manufacturer states that Duyvis Unsalted Peanuts may contain traces of various types of nuts.
The NVWA warning issued on 20 May 2026 refers to 170-gram packs of Trader Joe’s unsalted cashew nuts with a best-before date of 23-09-2026, due to possible metal particles. Do not eat this specific product with that date. The warning doesn’t apply to all ALDI cashew nuts or to the 250-gram pack mentioned above.
