The portion-conscious lunch snacker
You want something crunchy alongside your sandwich and would like to know how much energy your chosen portion adds. The nutritional information for the exact product and weighing your portion are both important.
Who are these choices relevant to?
The fan of simple nuts
You’re looking for unsalted nuts with a straightforward ingredients list and want to choose between a single variety and a mix. Check the allergen information for the exact product, too.
The lunch buyer who plans ahead
You want to portion out several servings in advance and store them. Check the weight per pack: a multipack may contain large individual packs rather than small lunch bags.
What should you look for when choosing?
First, compare the nutritional information per 100 g and calculate the amount for your measured portion. Then check the ingredients, packaging and storage instructions.
| Factor | What to look for | Who is this important for? |
|---|---|---|
| Energy per portion | Compare kcal per 100 g and calculate the energy for the amount you weigh out. | If I want to have a measured portion with my sandwich, I look at the energy for exactly that amount. Around 50% of consumers prioritise energy per portion. |
| Ingredients and allergens | Read the ingredients and check the salt and allergen information separately. | If I’m looking for an unsalted product with simple ingredients, I also want to know which nuts it contains and which allergens are listed. Around 30% of consumers prioritise this information. |
| Portioning and storage | Check the weight per pack and the storage instructions after opening. | If I buy nuts for several lunches, I want to be able to measure out portions easily and store the rest properly. Around 20% of consumers focus mainly on portion planning and storage. |
Common pitfalls
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Confusing unsalted with low-calorie
Salt and energy are different nutritional values. The word ‘unsalted’ on its own tells you nothing about the energy content.
Check the kcal per 100 g and calculate the energy in the portion you’ll have with your sandwich.
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Having a whole pack as your lunch portion
A pack may contain several portions. The portion size shown on the label isn’t the same as the full contents of the pack.
Weigh out what you want to eat in advance, then seal the rest well.
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Mistaking a multipack for small snack bags
The AH Unsalted Almonds 6-pack contains six individual 190 g packs, not six small portions.
Check the weight of each individual pack and measure out smaller lunch portions yourself.
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Judging allergens by the product name alone
The product name doesn’t always show all the ingredients or warnings about possible cross-contamination.
Before buying, read the ingredients and allergen information on the packaging of the exact product.
Brands and specific nut products
Duyvis
Duyvis unsalted peanuts are worth considering if you want to weigh out peanuts as a lunch snack.
- For the 235 g unsalted variety, the manufacturer lists peanuts and sunflower oil.
- Jumbo’s product information lists 614 kcal per 100 g for this variety. This value applies to this product, not to other Duyvis varieties.
Albert Heijn
AH Unsalted Almonds are available as a single 190 g pack and as a multipack of six of those packs.
- For the almonds checked, Albert Heijn lists almonds as the only ingredient and gives a portion size of 25 g.
- The multipack contains six 190 g packs, not small lunch bags. Albert Heijn lists 627 kcal per 100 g for the almonds.
Jumbo
Jumbo Unsalted Almonds 140 g are an option if you want to weigh out a single variety of nut yourself.
- For these roasted almonds with sunflower oil, Jumbo lists 661 kcal per 100 g and 165 kcal per 25 g.
- Unsalted doesn’t automatically mean a product is low in energy.
Lidl
The unsalted Californian pistachios are a product range to consider if you’re looking for pistachios.
- The product name identifies it as the unsalted variety.
- Unsalted describes the salt content, not the calorie content.
ALDI
ALDI’s Trader Joe’s Unsalted Nut Mix, 500 g, is worth considering if you want to weigh out a variety of nuts.
- ALDI’s product information lists almonds, hazelnuts, walnuts and Brazil nuts.
- The mix contains several types of nuts, so check the allergen information for the exact product.
PLUS
PLUS Unroasted Unsalted Nut Mix is an option if you want several types of nuts in one measured portion.
- PLUS lists 30% hazelnuts, 30% walnuts, 20% almonds and 20% cashews.
- The product information lists 641 kcal per 100 g. The mix contains different nuts and isn’t automatically lower in calories than a single variety.
Nut products at Joybuy
These Joybuy products include peanuts and almonds, including unsalted varieties and peanuts in their shells. Check the nutritional information for each item and the portion you want to weigh out.
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g’woon Unsalted Peanuts 250 g
Suitable if you want to weigh out peanuts to have with a sandwich and use the pack for several portions.
The product information lists 99% peanuts and sunflower oil. The pack contains 250 g; seal it well after opening.
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g’woon Peanuts in Shell 500 g
Suitable if you want to divide peanuts into portions for several occasions and don’t mind shelling them at lunchtime.
The pack contains 500 g. The peanuts are in their shells and need to be shelled before eating.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
Suitable if you want to weigh out almonds as a single type of nut to have with a sandwich.
Joybuy’s product information lists 100% almond kernels and 622 kcal per 100 g. The pack contains 160 g.
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g’woon Almonds Raw & Unsalted 200 g
Suitable if you’re looking for raw, unsalted almonds to measure out as a lunch portion.
The product information lists almonds and 591 kcal per 100 g. The bag contains 200 g; seal it well after opening.
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Anatolia Badem Natural Amandel 500 g
Suitable if you want to measure out almonds from a larger pack for several lunches.
The product information lists 100% almond kernels and 578 kcal per 100 g. The pack contains 500 g; seal it after opening.
Frequently asked questions
Can you call a regular bag of nuts ‘low-calorie’?
A small portion doesn’t make the product itself low in calories. For the nutrition claim ‘low energy’, the limit for solid foods is no more than 40 kcal per 100 g, as stated by the European Commission. The products checked with available nutritional information are all above this limit.
Is the portion size the same on every pack?
No, the stated portions vary by product. For the almonds checked, Albert Heijn gives a portion size of 25 g; Jumbo’s product information for Duyvis peanuts uses an average portion of 30 g. Compare the nutritional information per 100 g and calculate it for your own portion.
How should you store nuts for another lunch?
Follow the storage instructions for the exact product. For the almonds checked, Albert Heijn recommends storing them in a cool, dark and dry place and closing the pack securely. For Duyvis peanuts, Jumbo recommends using a light- and airtight container after opening.
Which allergen information should you check before buying?
Check the ingredients and allergen warnings for the exact product, including information about possible cross-contamination. The Netherlands Food and Consumer Product Safety Authority states that allergen information for prepacked products must appear on the label. If you have a relevant allergy, don’t base your choice on the product name alone.
Does a 6-pack automatically mean six lunch portions?
No. The AH Unsalted Almonds 6-pack checked contains six individual 190 g packs. You’ll need to measure out smaller lunch portions yourself.
Are whole nuts suitable to give to young children without any further checks?
Not without checking the product warnings. The AH, PLUS and Duyvis product information checked warns that young children may choke on nuts or peanuts.