Start by choosing nuts with a verifiable organic label, then decide whether you want one type of nut or a mix. Unsalted nuts are a practical choice for regular use; then compare the ingredients, how the nuts have been processed and how much you’ll actually take with you. Organic, unroasted and unsalted describe different things: organic cashews, for example, may be roasted and contain sunflower oil.
You’re looking for organic nuts to go with a shop-bought lunch sandwich and want to tell the protected organic label apart from words such as ‘natural’ or ‘unroasted’. The European Commission and Skal Biocontrole explain that ‘organic’ is a protected designation.
You compare added salt, ingredients and the variety of nuts. The Netherlands Nutrition Centre recommends eating a variety of different types of unsalted nuts.
You sometimes buy nuts with your lunch shopping and want a pack that suits how much you use, without treating the whole pack as a single lunch portion.
First, check the organic label. Then compare the ingredients and processing, and finally make sure the pack suits the amount you want to take with you for lunch.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Organic label | Look for the EU organic logo, the control code and the origin statement, where applicable. | If you want to take organic nuts with your lunch sandwich, you’ll want to be able to verify the label. Around 33% of consumers prioritise a verifiable organic origin. |
| Ingredients and processing | Read the ingredients and check separately whether the nuts are unroasted and unsalted. Also check the allergen information. | If you eat nuts regularly, you’ll want to know which types and ingredients are in the mix and how the nuts have been processed. Around 33% of consumers prioritise the ingredients. |
| Quantity and packaging | Compare the net weight with how much you use, and follow the storage and resealing instructions on the pack. | If you only occasionally take nuts with your lunch sandwich, you won’t want to open more than you can store and use. Around 34% of consumers focus on choosing an appropriate amount. |
‘Organic’ is a protected designation; ‘unroasted’ describes how the nuts have been processed. One attribute doesn’t automatically tell you anything about the other.
Check the organic information, then read the ingredients and processing details separately.
Albert Heijn lists its organic cashews in a 200 g pack containing eight 25 g portions. So the whole pack isn’t one portion.
Decide in advance how much you want to take with you, and seal the pack securely after use, following the storage advice.
The number of varieties doesn’t tell you how much of each type is in the mix. The proportion of Brazil nuts matters too: the Netherlands Nutrition Centre warns that a handful of Brazil nuts can contain more selenium than the acceptable upper limit.
Read the ingredient percentages and vary your choices with other unsalted nuts; don’t use the percentage of Brazil nuts to calculate an exact safe daily amount.
Albert Heijn lists a 350 g pack of organic unroasted mixed nuts and a 200 g pack of roasted, unsalted cashews.
PLUS product information describes a 150 g pack of organic, unroasted and unsalted mixed nuts.
Lidl describes its 175 g pack of organic, unroasted cashews as available in store only.
Jumbo has product information for organic unroasted mixed nuts and organic unroasted cashews.
The EU organic logo is compulsory on pre-packed organic food produced in the EU and sold as organic. The European Commission also states that the control code and the origin of the agricultural raw materials must be shown. This requirement doesn’t necessarily apply to every imported or unpackaged product.
No. ‘Organic’ doesn’t tell you whether nuts are unroasted. Albert Heijn describes organic cashews that are roasted and contain sunflower oil, while Lidl describes an organic cashew variety as unroasted. So check how they’ve been processed separately.
Follow the storage advice on the pack. Albert Heijn’s organic cashews should be kept in a cool, dark and dry place, and the pack should be resealed securely after use. PLUS also advises storing the mixed nuts mentioned in a cool, dry and dark place.
Read the ingredients and warnings about possible cross-contamination on the current packaging. The Netherlands Food and Consumer Product Safety Authority states that allergen information must appear on pre-packed products. If you’re also buying an unpackaged sandwich, ask the seller for allergen information.
Don’t treat Brazil nuts as an unlimited daily snack. The Netherlands Nutrition Centre says a handful of Brazil nuts can provide more selenium than the acceptable upper limit, and recommends varying your choices with other unsalted nuts. This doesn’t give you an exact safe amount for a particular mix or pack.
