To find out how much energy nuts add to your lunch, compare the nutritional values per 100 g and weigh the portion you’ll actually take with you. The Voedingscentrum gives 164 kcal for 25 g of unsalted nuts as a general reference; choosing unsalted nuts doesn’t, in itself, tell you anything about their calorie content.
If you’d like to have nuts with your desk lunch, check the weight of your portion and the energy per 100 g. The Voedingscentrum’s general reference is 164 kcal for 25 g of unsalted nuts; this isn’t a product-specific value.
If eating unsalted nuts matters to you, compare the exact product variant and consider portion size separately. The Voedingscentrum lists unsalted nuts as one of the options in its Wheel of Five guidelines.
If you’re dividing nuts between several working days at home, pack weight and storage instructions are practical things to consider. For products with instructions to store in a cool place, the Voedingscentrum recommends a cool, dark and dry spot at 15–20 °C.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Energy in your portion | Compare the kcal per 100 g on the label and weigh the amount you’re taking with you. Calculate the energy in your portion using kcal per 100 g × portion weight in grams ÷ 100. | If you want to know how much energy your lunch portion provides, base your choice on the label and the weight you’ve measured out. Around 42% of consumers in this buying context say calories per portion are their top priority. |
| Choosing unsalted nuts | Check the exact product variant and compare salt and energy separately in the nutrition table. | If you’re mainly looking for unsalted nuts, treat that preference separately from the energy in each portion. Around 33% of consumers say choosing unsalted nuts is their top priority. |
| Portioning and storage | Check the pack weight and follow the storage instructions on the packaging, including after opening. | If you want to portion nuts for several working days, you can weigh out portions in advance and follow the storage instructions. Around 25% of consumers say preparation and storage are their top priority. |
Choosing unsalted nuts and checking a product’s energy content are two different things. The Voedingscentrum gives 164 kcal for 25 g of unsalted nuts as a general reference.
Compare the current nutritional values per 100 g and weigh your portion separately from your choice of salt level.
A pack of, for example, 100 or 200 g doesn’t tell you how much to take for one lunch.
Weigh out the amount that works for you and take that portion with you, rather than using the bag as a measure.
The NVWA warning for Trader Joe’s unsalted cashews applies to the 170 g pack with barcode 2003020120930 and best-before date 23-09-2026. The Albert Heijn warning applies to AH Extra Large Salted Peanuts in a tub with best-before date 04-11-2026. This information doesn’t automatically apply to other products or packs.
Check the product name, weight, barcode and best-before date against the warning. Don’t eat a pack that exactly matches the warning.
Duyvis offers an unsalted peanut option if you’re looking for peanuts to eat as they are or use in recipes.
The Albert Heijn product option reviewed is AH Unsalted Cashews.
The range described includes unsalted cashews in different pack sizes, including a 100 g Fairtrade option.
Lidl sells nuts under the Alesto brand and also lists Way To Go cashews as Fairtrade.
The ALDI product page reviewed is for Trader Joe’s roasted, unsalted cashews in a 250 g pack.
The PLUS product option reviewed is unsalted, unroasted cashews in a 200 g bag.
This selection includes cashews, peanuts and almonds for anyone who wants to weigh out portions and compare nutritional values per 100 g.
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A good choice if you want to weigh out cashews and compare their energy per 100 g.
Joybuy product information lists 604 kcal and 0,028 g salt per 100 g; the pack contains 160 g.
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A good fit if you’re looking for an unsalted peanut option and want to weigh out your own lunch portions.
The product information lists 99% peanuts and sunflower oil, with no added salt; the pack contains 250 g.
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A good choice if you want to divide almonds into portions that you’ve weighed out yourself.
Joybuy product information lists 578 kcal and 0,00 g salt per 100 g, with no added salt; the pack contains 500 g.
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A good fit if you’re looking for roasted, unsalted cashews and want to choose your own portion size.
Joybuy product information lists 596 kcal and 0,067 g salt per 100 g; the pack contains 200 g.
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A good choice if you want to portion peanuts with their skins for several snacking occasions.
Joybuy product information lists 567 kcal per 100 g; the pack contains 500 g.
Multiply the kcal per 100 g on the label by the weight of your portion in grams, then divide by 100. For an exact product, use the latest nutrition table; the Voedingscentrum’s figure of 164 kcal per 25 g is a general reference.
Not simply because the portion is small. For a ‘low energy’ claim on solid foods, the European Commission sets a limit of 40 kcal (170 kJ) per 100 g. This criterion applies to the product, not the amount you eat.
No. The 25 g is the reference portion used in the Voedingscentrum’s calorie checker, not a personal daily recommendation. The Voedingscentrum recommends eating a handful of unsalted nuts each day and choosing a variety, but that doesn’t make 25 g a standard portion for everyone.
Follow the instructions on the packaging. For products that need to be kept cool, the Voedingscentrum recommends a cool, dark and dry place at 15–20 °C; this doesn’t automatically mean they need to go in the fridge. Check the instructions for after opening, too.
Compare the product name, weight, barcode and best-before date with the warning. The NVWA warning applies to 170 g packs of Trader Joe’s unsalted cashews with barcode 2003020120930 and best-before date 23-09-2026; the Albert Heijn warning applies to AH Extra Large Salted Peanuts in a tub with best-before date 04-11-2026. Don’t eat a pack that exactly matches a warning; warnings don’t automatically apply to other variants.
