Mindful portioners
You’d like to include nuts in your own holiday lunch while keeping the energy content manageable. Check the nutritional information and weigh your portion; unsalted doesn’t automatically mean low in calories.
Who is this choice relevant to?
Parents choosing age-appropriate options
You’re looking for something to add to your child’s lunch and want to decide first which form is suitable for their age. For children under 4, the Netherlands Nutrition Centre recommends nut butter with no added sugar or salt instead of whole nuts.
Families preparing portions in advance
You want to prepare quantities for several holiday lunches. The net weight, ingredients and storage advice can help you decide, but a large pack isn’t automatically one portion.
What should you look for when choosing?
First decide who you’re buying for and which product form is suitable. Then compare the nutritional information, ingredients and the amount you want to prepare.
| What to consider | What should you check? | Who is this most relevant to? |
|---|---|---|
| Energy per portion | Check the nutritional information for that exact pack and weigh the amount you eat. | If I want to tailor my lunch portion, I look at both the label and the weight. Around 36% of consumers give top priority to the energy content of the portion they actually eat. |
| Age and allergens | Check that the form is suitable for the age group and read the ingredients and allergen information. | When I’m buying for a child, I first want to know which form is suitable and whether it contains a relevant allergen. Around 29% of consumers prioritise suitability for the person eating it. |
| Ingredients | Check whether it’s a single type, a mix or a product with added ingredients. | If I’m looking for simple ingredients or a variety, I read the ingredients list and look out for additions such as a coating. Around 21% of consumers choose mainly based on the ingredients and the types they want. |
| Portioning and storage | Compare the net weight with the number of portions you want to prepare, and follow the storage advice. | For several holiday lunches, I want to know how much I can prepare and how to store the pack. Around 14% of consumers give top priority to preparation and storage. |
Common pitfalls
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Assuming unsalted means low in calories
Being unsalted is a feature of the ingredients, not proof that a product is low in energy. The Netherlands Nutrition Centre lists 164 kcal for a generic 25 g handful of unsalted nuts.
Compare the nutritional information for the exact product and factor in the portion you actually eat.
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Using a calorie-focused choice as weight-loss advice for a child
Children need nutrients to grow. The Netherlands Nutrition Centre advises against putting a child on a diet without professional guidance.
Choose an age-appropriate form and discuss any concerns about a child’s weight with a suitable healthcare professional.
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Treating a whole bag as one lunch portion
Pack sizes vary; the net weight isn’t a recommended portion size.
Weigh out the amount you want to use in advance and check the nutritional information on that pack.
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Checking only the front of the pack if you have allergies
A product name doesn’t always tell you all the ingredients or warnings about possible traces. A mix may contain several types of nuts.
Read the full, up-to-date allergen information on the pack and check every ingredient in a mix.
Brands to consider
These references relate to specific products or variants; their features don’t automatically apply to the whole brand.
Duyvis
The Duyvis Unsalted Peanuts reviewed here are a plain peanut option alongside variants that Duyvis describes as seasoned or coated.
- The official product page lists nutritional values and allergen information.
- Being unsalted doesn’t prove a calorie advantage; the information given applies to this specific variant.
Albert Heijn
AH Unsalted Cashews are an option if you’re looking for a single type of nut.
- The official page confirms the product identity.
- Albert Heijn states that nutritional values and allergen information may change; there’s no evidence that this variant is lower in calories than other nuts.
Jumbo
Jumbo Unsalted Almonds are the specific almond variant mentioned here.
- The official product page lists a 140 g pack and advises storing the almonds in a cool, dark place.
- The product name and pack size don’t prove a calorie advantage over other types of nuts.
Lidl
Lidl sells nuts and dried fruit under the Alesto brand and also lists Way To Go cashews.
- The Dutch Alesto page describes the relevant product range.
- That doesn’t mean every Alesto product is unsalted or low in calories; no product-specific ranking by energy content has been established.
ALDI
The Trader Joe’s Nut Mix mentioned here is an unsalted mix of almonds, hazelnuts, walnuts and Brazil nuts.
- The official product page lists a 500 g pack and the ingredients in the mix.
- The ingredients don’t prove a lower energy content; if you take the mix to lunch, you can weigh out your own portions.
PLUS
PLUS Unsalted Unroasted Cashews are the variant mentioned for anyone looking for these features.
- The official product page lists a 200 g bag.
- Unroasted doesn’t automatically mean fewer calories; check the nutritional information and the latest product details on the pack.
Nuts and nut butter at Joybuy
This selection includes peanut butter and several types of whole nuts to add to your lunch. Compare the nutritional information and portion size of the variant you choose; according to the Netherlands Nutrition Centre, whole nuts aren’t suitable for children under 4.
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A.F.P. Fine Peanut Paste 500 g
A spreadable addition to your lunch; the product information suggests using it on toast.
The description lists 100% roasted peanuts, 0.0 g salt and a 500 g jar.
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Anatolia Badem Natural almonds 500 g
An option if you want to weigh out your own portion of almonds.
The product information lists 100% almonds and 578 kcal per 100 g. The pack is 500 g; store in a cool, dry place.
Whole nuts aren’t suitable for children under 4; the Netherlands Nutrition Centre recommends nut butter with no added sugar or salt for them.
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g’woon roasted unsalted cashews 200 g
A pack of cashews, listed as the only ingredient.
The product information lists 596 kcal per 100 g and 0.067 g salt. The pack is 200 g; store in a cool, dry place.
Whole nuts aren’t suitable for children under 4; the Netherlands Nutrition Centre recommends nut butter with no added sugar or salt for them.
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g’woon unsalted nut mix 200 g
A mix for anyone who wants several types of nuts in one pack; the ingredients list includes peanuts, almonds, cashews, Brazil nuts and hazelnuts.
The product information lists 0 g salt and a 200 g pack. It may contain traces of peanuts and other nuts; read the allergen information.
Whole nuts aren’t suitable for children under 4; the Netherlands Nutrition Centre recommends nut butter with no added sugar or salt for them.
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Golden Turtle Premium raw peanuts in their skins 500 g
An option if you want to portion out raw peanuts; the product information suggests using them as a snack or in dishes.
The nutritional information lists 567 kcal per 100 g and peanuts as the only ingredient. The product description suggests roasting them to make a crunchy snack.
Whole nuts aren’t suitable for children under 4; the Netherlands Nutrition Centre recommends nut butter with no added sugar or salt for them.
Frequently asked questions
Does unsalted mean nuts are low in calories?
No, unsalted doesn’t automatically mean low in calories. According to the Netherlands Nutrition Centre, unsalted nuts fit within its Wheel of Five healthy eating guidelines; it also lists 164 kcal for a generic 25 g handful. To make your choice, compare the nutritional information for the exact product and the amount you eat.
Can I buy whole nuts for a child under 4?
For children under 4, the Netherlands Nutrition Centre recommends nut butter with no added sugar or salt instead of whole nuts, due to the risk of choking.
Is choosing nuts based on calories enough if my child is overweight?
No, the Netherlands Nutrition Centre advises against putting a child on a diet without professional guidance. Discuss any concerns with a GP, health visitor or school doctor; food choices should be appropriate for a child’s growth.
What allergen information should I check on a bag of nuts?
According to the Netherlands Food and Consumer Product Safety Authority, allergen information must appear on the label of pre-packed products. Peanuts and nuts are listed as separate allergens; also read the ingredients and any warnings about possible traces.
How should I store the Jumbo almonds mentioned?
Jumbo’s official product page advises storing the unsalted almonds mentioned in a cool, dark place. For another variant, follow the storage advice on its own packaging.