Choose organic nuts by checking the organic label and the relevant inspection details; assess whether they’re unsalted, their nutritional value and any allergens separately. For a snack on the go, take a measured amount in a well-sealed container. Whether nuts are enough around a workout depends on how strenuous it is and what else you eat.
You want nuts to take with you and specifically look for organic production. Check the organic label and the relevant inspection details, rather than relying on words such as ‘natural’ or green packaging. The European Commission explains how organic products are labelled.
You want to take a measured amount of nuts in a well-sealed container. Check the nutritional information for the exact product and the amount you’re packing; a nut snack isn’t automatically a complete meal around a workout. The MDL Fonds recommends an airtight container for taking nuts on the go.
You want to use the same purchase for breakfast and as a snack. A product containing just one type of nut makes the ingredients easy to understand; with a mix, it’s worth checking the types included and the allergen information on the label. The Voedingscentrum notes that nutritional values vary from one type of nut to another.
First, check the organic label and the information that goes with it. Then choose according to your preferred type of nut, portion size and how you plan to carry it.
| What to consider | What to look for | Who is this most relevant to? |
|---|---|---|
| Organic certification | Check the organic label and the associated inspection and origin details. The EU organic logo is required on pre-packed foods produced in the EU and sold as organic; the European Commission also explains the relevant labelling requirements. | If I want to buy organic with confidence, I want to be able to check the label rather than rely on the packaging. Around 31% of consumers prioritise verifiable organic production. |
| Nutritional value and portion | Check the nutritional information for the exact product and decide how much you’ll actually take with you. As a general guide, the Voedingscentrum gives 164 kcal, 4,5 g protein and 2,2 g carbohydrates for 25 g of unsalted nuts. | If I want to know how my snack contributes to my day or workout, I look at the amount in my container. Around 25% of consumers pay most attention to nutritional value and portion size. |
| Taking them with you and sealing the container | Check that the packaging seals securely, or put the amount you want in a separate, well-sealed container. The pack size isn’t the same as a snack portion. | If I take nuts in my gym bag, I want to be able to portion and seal them conveniently. Around 25% of consumers prioritise ease of carrying. |
| Single type or mix | Check which types of nuts are in the pack and read the ingredients and allergen information. An organic label alone says nothing about the ingredients or salt content. | If I want to use the same nuts for breakfast and as a snack, I choose between one type and a mix based on whether I prefer simplicity or variety. Around 19% of consumers consider this dual use most important. |
‘Unroasted’ and ‘unsalted’ describe different product properties from organic production. On their own, these words don’t confirm that a product is organic.
First check the organic label and the relevant inspection details. Then check separately whether the nuts are roasted or unroasted, and salted or unsalted.
The contents of a pack aren’t automatically the amount you’ll want to eat on the go. As a general nutritional guide, the Voedingscentrum gives 164 kcal for 25 g of unsalted nuts; this isn’t a recommended portion size for your snack.
Measure out the amount you want to take with you and assess the nutritional information for the exact product on that basis.
An organic label doesn’t mean a product is allergen-free. The Netherlands Food and Consumer Product Safety Authority treats peanuts and tree nuts as separate allergens.
Read the ingredients and allergen information on the current packaging, including any warnings about traces.
A snack and food for prolonged, intense exercise are different choices. The Voedingscentrum highlights getting enough carbohydrates when doing prolonged, intensive endurance exercise.
Consider nuts as part of your overall diet. For intensive or prolonged training, also think about the rest of what you eat and drink.
Albert Heijn has a product page for AH Organic Unroasted Almonds, for anyone looking for a single type of nut.
Jumbo lists Organic Unroasted Almonds in a 175 g pack.
PLUS lists an organic nut mix in a 150 g tub, for anyone who wants different types of nuts in one pack.
Duyvis describes an unsalted peanut option for anyone who mainly wants an unsalted snack.
Lidl positions Alesto as a range of nuts, dried fruit and party snacks.
ALDI lists Trader Joe’s almonds in roasted and salted, and roasted, smoked-flavour varieties.
These Joybuy products include nuts and snacks to enjoy on the go or at breakfast. Only the Zonnatura bar’s product name describes it as an organic nut bar; check the organic label and allergen information on the packaging.
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The product description mentions individually wrapped walnuts for enjoying on the go or at breakfast.
Contains walnuts.
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The product information suggests them as a snack; this variety is for anyone looking for unsalted peanuts.
Ingredients: 99% peanuts and sunflower oil.
Declared salt content: 0,02 g per 100 g. May contain cashew nuts.
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The product description recommends this bar as a snack on the go.
The product name describes it as an organic nut bar. The ingredients include peanuts, almonds and pumpkin seeds; agave syrup is listed as a sweetener.
Contains peanuts and almonds. The product information states that it may contain other nuts and sesame seeds.
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The product description suggests them for snacking, cooking and baking.
The product name specifies roasted, unsalted cashew nuts.
Contains cashew nuts.
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The product description suggests it for snacking and enjoying at breakfast.
The product name specifies a raw, unsalted nut mix containing four types of nuts.
Contains nuts and may contain traces of peanuts.
The EU organic logo is required on pre-packed foods produced in the EU and sold as organic. According to the European Commission, this must be accompanied by the control body’s code number and an indication of the agricultural origin. This requirement doesn’t automatically apply to every imported or unpackaged product.
No. ‘Unroasted’ describes how the nuts have been prepared; organic refers to rules for organic production and inspection. Also check whether the nuts are unsalted and read the ingredients information.
Don’t automatically assume that a bag of nuts will be enough. The Voedingscentrum’s general guide for 25 g of unsalted nuts gives 2,2 g of carbohydrates and 4,5 g of protein. The Voedingscentrum highlights getting enough carbohydrates during prolonged, intensive endurance exercise, so consider your overall diet around your workout.
The MDL Fonds recommends an airtight container for taking nuts on the go. Put the amount you want to take with you in the container, and follow the storage instructions on the packaging for the rest of the product.
No. An organic label doesn’t mean a product is allergen-free. The Netherlands Food and Consumer Product Safety Authority treats peanuts and tree nuts as separate allergens; pre-packed products show allergen information on the label. Check for warnings about possible traces too.
