When comparing nut snacks to take with you, check the fat content per 100 g as well as the portion you’ll actually take. ‘No added fat’ describes how a product is made, but doesn’t in itself prove that it has a lower total fat content. Unsalted nuts are a separate choice and don’t necessarily have a reduced-fat claim.
If you want to swap a familiar crunchy nut snack for something else, compare the total fat content and check which snack is used as the reference. The European Commission explains how nutritional values are shown per 100 g; Duyvis describes Almonds Original as made without added oil or fat.
If you want to eat plain nuts on the go and decide in advance how much to take, check the pack weight and weigh out your own portion. Voedingscentrum uses 25 g as the portion size in its general nutritional information about fat in unsalted nuts; this isn’t a product-specific value.
If unsalted nuts and resealable packaging matter more to you than a reduced-fat claim, check each feature separately. ALDI describes the Trader Joe’s Unroasted Mixed Nuts pack as resealable; this doesn’t automatically apply to other products.
First decide whether you want to compare fat content for a given amount of product, your own portion, the ingredients or how convenient the packaging is.
| What to consider | What to look for | Who should consider this? |
|---|---|---|
| Total fat and claim | Fat per 100 g and the claim’s reference product | If your main aim is to eat less total fat than in your usual snack, you’ll want to know what the comparison is based on. Around 36% of consumers prioritise reducing fat. |
| Your own portion | Pack weight and the weight of your portion | If you want to decide in advance how much you’ll eat on the go, it helps to think about your portion separately from the pack size. Around 29% of consumers make portion control their top priority. |
| Ingredients | Ingredients list, including salt and added oil | If you’re looking for unsalted nuts, you’ll also want to know whether oil has been added. Around 21% of consumers choose unsalted nuts as their main priority. |
| Taking the pack with you | Whether the pack is resealable and how to store it | If you want to be able to reseal the pack while you’re out and about, check that this applies to the exact product you’re buying. Around 14% of consumers prioritise portability and resealability. |
How a product is made doesn’t tell you how much total fat the nuts contain. For unsalted nuts in general, Voedingscentrum gives a figure of 14,9 g of fat per 25 g portion; this isn’t a value for every individual pack.
Check the total fat on the label and don’t use a preparation claim as a substitute for the nutrition table.
The claim SPAR gives for Duyvis Oven Roasted Borrelnootjes Sweet Paprika compares the product with ordinary peanuts in a crunchy coating. It isn’t a comparison with every plain nut or mixed nuts.
When you see a claim, check which reference product it refers to and compare the nutritional values on the same basis too.
The packs examined, at 125 and 200 g, are larger than the general 25 g portion size that Voedingscentrum uses for its nutritional information about unsalted nuts.
Decide how much you want to take before you leave; a smaller portion doesn’t change the recipe or the fat content per 100 g.
The ingredients list for Jumbo Unsalted Cashews 130 g includes cashew nuts and sunflower oil.
Check the pack and assess salt, oil and total fat as separate features.
Relevant for roasted almonds and crunchy-coated peanut snacks.
AH Unsalted Cashews are an own-label option for comparing plain, unsalted cashews.
Jumbo offers unsalted cashews, among other products; the 130 g pack has product-specific information about ingredients, allergens and storage.
Lidl features Alesto cashews on its Dutch brand page.
Under the Trader Joe’s brand, ALDI lists both an unroasted mixed nuts product and a roasted mixed nuts product.
PLUS Unsalted Unroasted Cashews 200 g are an own-label option if you’re looking for unroasted cashews.
This Joybuy selection includes roasted chestnuts, crunchy peanuts and a range of nuts. Compare the portion, ingredients and available nutritional information for each product.
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A 125 g pack to take with you; the product information describes roasted chestnuts that are ready to eat.
The description states that it contains 100% chestnuts.
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The product description suggests 30 g portions for on the go.
According to the description, the pack contains 4–5 portions. Contains peanuts and wheat; may contain milk, nuts, soya and mustard.
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According to the product description, the peeled chestnuts are ready to eat and packed in individual portions.
The pack contains ten 100 g sachets. The stated nutritional value is 1,7 g of fat per 100 g.
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An unroasted, unsalted mixed nuts product for anyone who wants to take a mix with them; the description lists hazelnuts, walnuts, almonds and cashews.
The stated nutritional value is 58,7 g of fat per 100 g. Seal the pack tightly after opening.
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The walnuts are individually packed, but you’ll need to crack them before eating.
The stated nutritional value is 74,9 g of fat per 100 g.
No. The ingredients list for Jumbo Unsalted Cashews 130 g includes cashew nuts and sunflower oil. Check the ingredients if you specifically want to avoid added oil.
First compare the nutritional values per 100 g, then look at the weight of your own portion. The European Commission states that nutritional information is given per 100 g or 100 ml; information per portion may also be provided.
No. A reduced-fat claim says nothing about allergens. The Netherlands Food and Consumer Product Safety Authority states that allergen information must appear on the label of prepacked products. If you have a known allergy, check the ingredients and allergen information on the specific pack.
Follow the storage instructions on the pack. For Jumbo Unsalted Cashews 130 g, these are to store in a cool, dry, dark place; a parked car won’t necessarily meet those conditions.
No, don’t assume they are. For the cashews examined, Jumbo warns that small children may choke on them, so whole nuts aren’t necessarily a suitable snack for children.
