Parents planning portions
You want to offer a measured snack after school and keep an eye on its energy content, without putting a child on a weight-loss diet on their own.
Who is this choice relevant to?
Parents who put safety first
You take peanut allergies, choking risks and the rules at school or childcare settings into account before choosing a peanut snack.
Families who buy snacks regularly
You’re looking for an unsalted option that you can portion out and store, and compare ingredients and packaging rather than just brand names.
What should you look for when buying?
First, check whether peanuts are suitable for your child and where they’ll be eating. Then compare energy, ingredients and packaging on a like-for-like basis.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Energy per portion | Compare kcal per 100 grams and weigh out the portion. | If you want to be able to work out the energy content of the snack, this is your first priority. Around 36% of consumers put energy per portion first. |
| Allergens and safety | Check the ingredients, warnings and rules at the place where your child will eat. | If allergy arrangements, choking risks or school rules determine the choice, suitability matters more than portion size. Around 29% of consumers prioritise safety and suitability for the setting. |
| Unsalted ingredients | Compare salt, ingredients and energy separately. | If you’re mainly looking for an unsalted option for regular use, check the energy information on the label too. Around 21% of consumers make ingredients their main priority. |
| Portioning and storage | Check the net weight and follow the storage instructions after opening. | If a bag is intended for several snack times, portioning it out and sealing it properly are important. Around 14% of consumers prioritise practical shopping and storage. |
Common pitfalls
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Confusing unsalted with low in calories
Salt and energy are different things on a food label. The unsalted varieties we looked at contain 602 to 625 kcal per 100 grams.
Choose unsalted if that suits your preference for the ingredients, but assess energy separately per 100 grams and per weighed portion.
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Assuming a low-calorie target is general advice for children
Children need nutrients to grow. Starting a weight-loss diet without professional advice is therefore not an appropriate response to wanting to snack more mindfully.
Plan a suitable snack and discuss any concerns about weight with a qualified healthcare professional.
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Assuming a small or unsalted portion is always allowed at school
A smaller portion or a different preparation method doesn’t remove the peanuts from the product. A school or childcare setting may have its own rules or a ban.
Check the policy at the specific place where your child will eat, and distinguish between eating at home and taking food to school.
The packaging may not be suitable for a planned snack at school or childcare if peanuts aren’t allowed there.
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Comparing the portion sizes on labels directly
Nutrition information per 25 grams and per 30 grams refers to different quantities. A bag isn’t automatically one snack portion either.
Convert the varieties to the same quantity and reseal the opened packaging in line with the storage instructions.
Brands worth comparing
Duyvis
The unsalted variety we looked at is available in a 235-gram pack.
- Duyvis lists peanuts and sunflower oil as ingredients. Jumbo gives the energy content of this variety as 614 kcal per 100 grams.
- The description ‘responsible snack’ is a claim made by the manufacturer and doesn’t prove that the product is low in calories.
Albert Heijn
The 300-gram pack of AH Unsalted Peanuts we looked at lists a portion size of 25 grams.
- Albert Heijn lists 620 kcal and 0 grams of salt per 100 grams, and advises sealing the pack properly after use.
- The portion size shown isn’t a personal portion recommendation for children and doesn’t automatically apply to other varieties.
Jumbo
Jumbo Unsalted Peanuts 250 g is an unsalted variety with nutrition information per 100 and 30 grams.
- Jumbo lists 602 kcal per 100 grams, 99.5% peanuts and 0.01 grams of salt per 100 grams.
- The low salt content doesn’t make this variety low in calories or prove it has an overall advantage over other brands.
PLUS
PLUS Unsalted Peanuts 250 grams is a roasted variety in a 250-gram bag.
- PLUS lists 625 kcal, 99% peanuts and 0.02 grams of salt per 100 grams.
- The product page warns that the peanuts may pose a choking risk for young children; a general age recommendation doesn’t replace this warning.
Lidl
Lidl lists an unsalted pack weighing 285 grams.
- The product description confirms the product type and pack size.
- ‘Unsalted’ doesn’t in itself tell you the energy content or whether the product is suitable for someone with allergies. Check the relevant packaging for this information.
ALDI
ALDI lists Trader Joe’s roasted, unsalted peanuts in a 250-gram pack.
- The product description specifies how the peanuts are prepared, that they’re unsalted and the pack weight.
- ‘Roasted’ doesn’t prove that the energy content is lower; base your comparison on the label for this variety.
Peanuts at Joybuy
These product picks are selected to help you compare peanuts for a measured snack. Check the ingredients and nutrition information on the packaging for each variety.
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g'woon unsalted peanuts 250 g
A good fit if you’re looking for an unsalted variety and want to weigh out the snack portion yourself.
The product name states 250 g. Check the kcal per 100 grams on the packaging to work out the energy content of your portion.
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g'woon peanuts in shell 500 g
This in-shell variety suits anyone specifically looking for peanuts in their shells. If serving them to children, consider their shape and the choking risk.
The product name states 500 g. Weigh out a portion and check the nutrition information for this variety.
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Verse Extra Large roasted peanuts 210 g
For anyone looking for a roasted, unsalted variety; check your portion size and take the warning about whole peanuts into account.
The product name states 210 g. The energy content listed means this isn’t a low-calorie choice.
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Duyvis roasted peanuts 225 g
A good fit if you’re looking for roasted peanuts, but not if you specifically want an unsalted variety.
The product name states 225 g. Check the energy and ingredients on the packaging, and weigh out the portion you want.
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g'woon dry-roasted peanuts 200 g
The resealable pack is handy if you want to divide the peanuts between several snack times; this variety contains salt and herbs, so it isn’t unsalted.
The product name states 200 g. Check the nutrition information and weigh out your portion.
Frequently asked questions
Are unsalted peanuts low in calories?
No. The four varieties we looked at with complete nutrition information are not low in calories. For solid foods, the European Commission sets a maximum of 40 kcal per 100 grams for the ‘low energy’ claim; the labels in question show 602 to 625 kcal per 100 grams. A smaller portion doesn’t change the value per 100 grams.
How do I compare portions from different brands?
First compare kcal per 100 grams, then calculate the figures for the same amount across all varieties. For example, AH gives a portion size of 25 grams and Jumbo 30 grams; comparing those portions directly means comparing different quantities. Values on food labels are averages.
Should I choose the lowest-calorie snack for my child?
Not necessarily: children need nutrients to grow. The Netherlands Nutrition Centre advises against putting a child on a diet on your own initiative. Discuss any concerns about weight with a GP, school nurse or school doctor; this guide doesn’t set a general calorie allowance for children.
How can I give a child a peanut snack more safely?
The Netherlands Nutrition Centre warns that whole peanuts can pose a choking risk. Make sure your child sits still while eating and supervise them. Take product warnings into account when choosing; a general age recommendation on a retailer’s website doesn’t remove the risk.
Can my child take peanuts to school or childcare?
Follow the rules at the specific place where your child will eat. For example, OBS De Venen states that peanuts and nuts are banned throughout the school; this is that school’s policy, not a nationwide school ban. Eating at home after school and taking a snack to school are therefore different situations.