Calorie-conscious evening snackers
You want to enjoy nuts in the evening without accidentally eating a large amount. Compare the nutritional values for a weighed portion of edible nuts, rather than relying only on the information on the pack.
Who is this relevant to?
Snackers looking for simple ingredients
You’re looking for unsalted nuts and want to know whether they’re unroasted, roasted or prepared with oil. The ingredients list and preparation details make this clearer than the brand name.
Buying in bulk and planning portions
You buy nuts for several evenings and want to divide them into smaller portions and store them properly once opened. A larger pack is for stocking up; it isn’t automatically one snack portion.
What should you look for when choosing?
| What to consider | What should you check? | Who is this important to? |
|---|---|---|
| Calories per portion | Compare the kcal per 100 grams and calculate based on how many grams you actually eat. For nuts in their shells, use the edible portion. | If I want to limit how many calories I get from nuts in the evening, I focus on the amount I weigh out, not the size of the bag. Around 50% of consumers prioritise calories per portion. |
| Ingredients and preparation | Read the ingredients list and check the salt content, any oil and the preparation method separately. | If I choose unsalted nuts, I also want to know whether they’re roasted or contain oil. Around 30% of consumers prioritise ingredients and preparation. |
| Portioning and storage | Check the pack size and storage instructions; set aside the amount you plan to snack on before you start eating. | If I want to use a pack over several evenings, I want to be able to weigh out my portions in advance and store the rest properly. Around 20% of consumers prioritise portioning and storage. |
Common buying mistakes and things to watch out for
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Assuming unsalted means low in calories
Salt content and calorie content are different properties. The Netherlands Nutrition Centre lists 164 kcal for 25 grams of unsalted nuts.
Decide how much you’ll have in advance and compare the nutritional values for the same amount of edible nuts.
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Comparing pack weight with an edible portion
For AH Unsalted Pistachios, Albert Heijn lists a 200-gram pack and around four portions of 25 grams of shelled pistachios. Pack weight and edible portions aren’t the same basis for comparison.
To compare portions, calculate using the edible part and follow the portion information on the pack.
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Assuming unsalted means oil-free
According to the ingredients information, the Jumbo Unsalted Cashew Nuts product examined contains sunflower oil. This doesn’t automatically apply to other Jumbo varieties.
Check the ingredients list on the specific pack, as well as the information about salt and preparation.
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Applying a warning to the wrong product
The Netherlands Food and Consumer Product Safety Authority (NVWA) warning for Trader Joe’s unsalted cashew nuts, 170 grams, applies to the product with barcode 2003020120930 and best-before date 23-09-2026. Do not eat these cashew nuts. This is a different product from the ALDI nut mix. Albert Heijn has issued a separate warning for AH Extra Large Salted Peanuts in a tub with best-before date 04-11-2026.
When checking a warning, compare the exact product name, packaging, barcode and best-before date. The warning for the Trader Joe’s product mentioned above still applies to old stock, even though its best-before date has passed.
Brands to compare
Duyvis
The range includes unsalted peanuts that you can compare with varieties prepared or coated in different ways.
- The product information for Duyvis Unsalted Peanuts states that most of the peanuts are fried.
- Unsalted doesn’t mean the peanuts are unfried or low in calories; check the details for the variety you choose.
Albert Heijn
The supermarket’s own-brand range includes roasted, unsalted pistachios.
- For the pistachios examined, Albert Heijn lists 649 kcal per 100 grams and around four 25-gram portions of shelled nuts.
- When comparing nutritional values, keep the edible portion separate from the total pack weight.
Jumbo
The unsalted cashew variety examined has a detailed ingredients list and nutritional information.
- Jumbo lists 622 kcal per 100 grams for the variety examined.
- The ingredients list names 99% cashew nuts and sunflower oil. This applies to this variety, not automatically to all Jumbo nuts.
Lidl
The Alesto range includes almonds and cashew nuts, as well as products containing dried fruit.
- The range includes different nut products whose details you can check for each specific variety.
- General range information isn’t enough to assess the calorie content of a specific Lidl variety; check the label.
ALDI
The 500-gram pack of unsalted Trader Joe’s nut mix examined combines almonds, hazelnuts, walnuts and Brazil nuts.
- The types of nuts and pack size can help you decide whether the mix suits your preferences and portion size.
- The NVWA warning for 170-gram packs of Trader Joe’s cashew nuts doesn’t automatically apply to this mix.
PLUS
The PLUS nut mix examined is unroasted and unsalted, and contains four types of nuts.
- PLUS lists hazelnuts, walnuts, almonds and cashew nuts, with an energy value of 641 kcal per 100 grams.
- Unroasted and unsalted doesn’t automatically mean a product is low in calories.
Nuts and peanuts at Joybuy
These Joybuy products are suitable if you want to weigh out portions of nuts and peanuts. Check the ingredients and nutritional information on the label for each variety.
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Jiazhouyuanye Original Flavour Large Cashew Nuts 160g
Ideal if you’re looking for cashew nuts and want to weigh out your own portion.
Label information: 604 kcal per 100 grams. The ingredients list names cashew kernels.
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g’woon unsalted peanuts 250 g
Ideal if you’re looking for peanuts and want to choose your own portion size.
Label information: 2690 kJ per 100 grams. The ingredients list names peanuts and sunflower oil.
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g’woon unroasted mixed nuts 500 g
Ideal if you’re looking for a mix of different unroasted nuts.
Label information: 663 kcal per 100 grams. The mix includes hazelnuts, walnuts, almonds and cashew nuts.
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g’woon roasted unsalted cashew nuts 200 g
Ideal if you’re looking for roasted cashew nuts with no added salt.
Label information: 596 kcal per 100 grams. The ingredients list names cashew nuts.
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Verse Extra Large roasted peanuts 210 g
Ideal if you’re looking for roasted peanuts and want to weigh out a portion.
Label information: 626 kcal per 100 grams. The product information lists 100% peanuts and 0.02 grams of salt per 100 grams.
Frequently asked questions
Are unsalted or unroasted nuts therefore low in calories?
No. Those descriptions alone don’t mean a product is low in calories. According to the European Commission, a claim meaning ‘low energy’ can only be used for solid foods containing no more than 40 kcal (170 kJ) per 100 grams. The specific nut varieties with nutritional information in this article are above that limit, so compare the portion and the label.
Is 25 grams a recommended amount for an evening snack?
No. Here, 25 grams is a comparison portion, not a personal recommendation for an evening snack. The Netherlands Nutrition Centre lists 164 kcal for 25 grams of unsalted nuts. For a different amount, calculate using the nutritional information for the specific variety.
How should you store an opened pack of nuts?
Follow the storage instructions on your product’s label. The Duyvis product information examined recommends storing the nuts in a dry place and keeping an opened bag in a light-proof, airtight container. For the cashew nuts examined, Jumbo recommends storing them in a cool, dry, dark place.
What should you check if you have a peanut or nut allergy?
Check the ingredients and any warnings about possible traces on the packaging. The Netherlands Food and Consumer Product Safety Authority lists peanuts and nuts separately as allergens and says that allergen information should appear on pre-packed products. The products in this article are not identified as safe alternatives for anyone with a relevant allergy.
Are there any specific warnings about nut products?
Yes. Check that the warning applies to your exact product. The NVWA warns against eating Trader Joe’s unsalted cashew nuts, 170 grams, with barcode 2003020120930 and best-before date 23-09-2026. Old stock is also covered by the warning. Albert Heijn has published a separate warning for AH Extra Large Salted Peanuts in a tub with best-before date 04-11-2026. These notices don’t automatically apply to other nut products.