Choose nuts or peanuts as a measured addition to a balanced lunch, not because one variety has been proven to be low in calories. Compare equal quantities of the edible product and check the ingredients and allergen information. If you have an allergy, or your school rules out nuts or peanuts, you’ll need another permitted addition to your lunch.
You want to know how much you’re actually packing, and would rather compare equal portions than different handfuls or packets. The Netherlands Nutrition Centre lists 164 kcal for 25 grams of unsalted nuts. This is an example for comparison, not a set portion for every secondary school pupil.
You’re looking for something to add to your lunch that meets your need for enough food and variety. The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five; choosing the option with the fewest calories isn’t the same as choosing a suitable lunch.
You check that the ingredients and warnings are suitable for any allergy you have and comply with your school’s rules. The Netherlands Food and Consumer Product Safety Authority classifies peanuts and nuts as allergens, so another type of nut or peanuts won’t automatically be a suitable substitute.
Start with the allergen requirements that apply to you. Then compare the energy per equal quantity of edible product and consider whether the portion and ingredients work with the rest of the lunch.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Energy per portion | Compare kcal per 100 g, then weigh out the same quantity of edible product. The Netherlands Nutrition Centre’s 25 g portion is an example for calculation, not personalised advice on what to pack for lunch. | If I want to know how much energy I’m taking to school in my lunch, I compare weighed portions rather than random handfuls. Around 36% of consumers prioritise the energy content of the portion they take with them. |
| What’s in the lunch | Check the unsalted variety and the ingredients, and consider the nuts alongside the rest of the meal. The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five. | If I want to put together a filling lunch, I look at the whole meal rather than just the lowest calorie figure. Around 29% of consumers give providing enough food for the school day their highest priority. |
| Allergens and school rules | Read the ingredients and any cross-contamination warnings on the current packaging. Also check the requirements at your school. | If an allergy or school rule determines what I can take with me, I check the specific ingredients and warnings before making a choice. Around 21% of consumers prioritise allergens or school requirements. |
| Portioning and storage | Check the net weight, edible weight and storage instructions. For nuts in their shells, don’t compare the gross packet weight with shelled portions. | If I want to prepare something for several school days, I consider how easy it is to portion, pack and store. Around 14% of consumers say that ease of packing every day is their main purchasing priority. |
A product with no added salt isn’t automatically low in energy. For a ‘low energy’ claim on solid foods, the European Commission sets a limit of no more than 40 kcal (170 kJ) per 100 g.
Check both the variety and the nutritional information, and compare portions of the same weight.
The 164 kcal listed by the Netherlands Nutrition Centre is for precisely 25 grams of unsalted nuts. A larger or smaller quantity makes a different portion.
Weigh what you’re taking with you rather than relying on the word ‘handful’.
Warnings about possible cross-contamination may also matter if you have an allergy. For example, unsalted peanuts may also carry a warning about nuts.
Read the full, up-to-date ingredients and allergen information, and follow the requirements that apply to your situation.
The weight of a packet containing shells isn’t the same as the weight of the edible pistachio kernels.
Use the edible weight when comparing portions or costs.
A comparison based on the price per kilo of the gross packet weight may therefore give a different picture from one based on the price per edible portion.
The variety reviewed is Duyvis Unsalted Peanuts.
The AH Unsalted Pistachios reviewed are available in a 200 g pack.
According to Jumbo, the Jumbo Unsalted Cashews reviewed contain cashews and sunflower oil.
Lidl Netherlands’ Alesto range includes cashews, pistachios and walnuts, among other products.
The Dutch product page reviewed is for Trader Joe’s Roasted and Unsalted Cashews, 250 g.
The PLUS Unsalted, Unroasted Cashews reviewed come in a 200 g pack.
Joybuy options for a weighed portion of nuts or peanuts to enjoy with lunch; check the ingredients and nutritional information for each variety.
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Suitable if you want to take peanuts as a lunch snack and weigh out your own portion.
The product information lists 99% peanuts and sunflower oil. The packaging may contain cashews.
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Suitable if you want to portion out cashews and check the ingredients for each variety.
The product information lists 100% cashew kernels and 604 kcal per 100 g. Contains cashews, a tree nut.
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Suitable if you’re looking for roasted, unsalted cashews and comparing portions by weight.
The product information lists 596 kcal per 100 g. Contains cashews.
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Suitable if you want to take peanuts as a snack and weigh out your own portion.
The product information lists 100% peanuts and 626 kcal per 100 g. Contains peanuts.
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Suitable if you want to take walnuts in their shells and can assess the edible weight separately.
The product information lists 674 kcal per 100 g. The walnuts need to be shelled first, so the packet weight isn’t the same as the edible weight. Contains walnuts.
Not according to the nutritional information reviewed. For a ‘low energy’ claim on solid foods, the European Commission sets a limit of no more than 40 kcal (170 kJ) per 100 g; the nut products reviewed are above this limit. A smaller portion doesn’t make the product itself low in calories.
No. The Netherlands Nutrition Centre uses 25 g as a portion in its calorie checker, not as a set amount for every pupil. Overall needs vary, including with growth and activity, so consider the whole lunch.
Not automatically. Peanuts and nuts are separate allergens, and the Duyvis peanuts reviewed may contain traces of nuts. Follow your personal allergy advice and check the current packaging.
Check the ingredients and allergen warnings on the label. The Netherlands Food and Consumer Product Safety Authority states that allergen information for prepacked products must appear on the label; peanuts and nuts are assessed separately.
Compare the same quantity of edible product. For pistachios in their shells, the gross packet weight isn’t the same as the weight of the shelled nuts; Albert Heijn lists shelled portions of around 25 g for the pistachios reviewed.
