If you’re watching your calorie intake, it’s important to keep track of your portion size: the Netherlands Nutrition Centre gives 157 kcal for 25 g of unsalted peanuts. Unsalted or roasted doesn’t automatically mean lower in energy. Compare the nutritional information per 100 g on the exact pack and use it to work out the energy in your portion.
You want to take peanuts with you without losing track of how much you’re eating. The energy per 100 g and the weight of your portion are more useful than a general impression of the product. The Netherlands Nutrition Centre gives 157 kcal for a 25 g handful of unsalted peanuts.
You’re looking for a measured addition to a simple breakfast on the go, such as wholegrain cereal, yoghurt or a fortified dairy alternative, and fruit. A retail pack can provide several portions.
You want to choose a variety that you can portion out and store at home. Compare the information on the exact pack rather than assuming that all products from a particular supermarket or brand have the same qualities.
The percentages below relate to consumers considering peanuts for a calorie-conscious breakfast on the go. Each row describes a different top priority when buying.
| What to consider | What should you look for? | Who is this important to? |
|---|---|---|
| Energy in your portion | The Netherlands Nutrition Centre gives 157 kcal for 25 g of unsalted peanuts. Also compare the energy per 100 g on the pack of the exact variety. | I want to know how many peanuts fit into my breakfast, so I weigh out the amount. For around 36% of consumers, energy per portion is the top buying priority. |
| Taking a portion with you | Check the net weight and consider whether you can easily divide the contents into individual portions at home. | When I’m short on time in the morning, I want to be able to take a measured amount with me. This is the top priority for around 29% of consumers. |
| Unsalted variety | Check the exact variety name and read the ingredients and allergen information on the pack. | I prefer unsalted peanuts for everyday use, without assuming that they contain less energy as a result. Around 21% of consumers prioritise this kind of product. |
| Making use of a larger pack | Choose a pack size that suits how often you take peanuts with you, and follow the storage instructions on the pack. | I want to choose an amount that suits how I use them, so that an opened pack isn’t left around for too long. For around 14% of consumers, making use of the pack is the top priority. |
Salt content and preparation method are different from energy content. For the exact 235 g Duyvis pack, Flink lists 614 kcal per 100 g.
Compare the energy per 100 g of the variety you want to buy, and weigh out your own portion.
A pack contains more than one measured portion. The pack weight doesn’t tell you how much you’ll eat at breakfast.
Decide in advance how many grams you’ll take with you, then use the nutrition table for that exact variety to calculate the energy in your portion.
A brand may sell unsalted, salted and seasoned peanuts. The variety name alone doesn’t tell you what’s in every pack.
Check the exact product name, ingredients and allergen information on the pack. The Netherlands Food and Consumer Product Safety Authority explains why allergen information matters.
The amount in the bag won’t necessarily suit how often you take peanuts with you.
Choose a pack that suits your needs and follow the storage instructions after opening.
For opened unsalted peanuts, the Netherlands Nutrition Centre recommends storing them in a kitchen cupboard for up to six months; after that, their quality may deteriorate.
Duyvis has a separate unsalted range alongside its salted and seasoned varieties.
Albert Heijn lists unsalted peanuts as a separate own-brand variety.
Jumbo lists unsalted peanuts in a 250 g pack.
Lidl lists unsalted peanuts as one of the product options in its range.
ALDI lists roasted, unsalted Trader Joe’s peanuts in a 250 g pack; Trader Joe’s is the product name.
PLUS lists unsalted roasted peanuts in a 300 g stand-up pouch with a nutrition table.
This selection of Joybuy products includes peanuts to portion out at home, including unsalted, roasted and seasoned varieties. Check the variety and nutritional information on each pack.
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A good fit if you’re looking for an unsalted variety that you can divide into portions at home.
The product information lists peanuts and sunflower oil, and notes that traces of cashew nuts may be present.
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A roasted variety for anyone who wants to weigh out peanuts before taking them on the go.
The product name lists a 210 g pack. Check the nutrition table for this variety before calculating your portion.
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A good fit if you want to portion out peanuts at home and prepare them for taking with you by shelling them in advance.
The peanuts are in their shells and need to be shelled before use. The product information notes that traces of nuts may be present.
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A seasoned variety for anyone who wants to decide how much to eat.
This product contains salt and flavourings, so it isn’t an unsalted variety. The product information notes that traces of nuts may be present.
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A seasoned variety to weigh out yourself if you’re looking for a savoury flavour.
The product information lists salt, so this isn’t an unsalted variety.
Unsalted doesn’t automatically mean low in calories. The Netherlands Nutrition Centre gives 157 kcal for 25 g of unsalted peanuts; how much energy you get also depends on the weight of your portion. Read the nutrition table on the exact pack.
Multiply the kcal per 100 g on the pack by the weight of your portion in grams, then divide the result by 100. The nutrition table gives average values, not a measurement of every individual handful.
Don’t treat a retail pack as one breakfast portion. The Netherlands Nutrition Centre lists wholegrain cereal, yoghurt or a fortified dairy alternative, and fruit among breakfast foods; a measured portion of peanuts can go with these. Bear in mind the energy content of your whole breakfast.
If you have a known peanut allergy, peanuts aren’t suitable for you. If you have other relevant allergies, check the full allergen information on the pack and follow your personal medical advice. “Unsalted” or “roasted” doesn’t mean a product is free from allergens; for the variety it reviewed, PLUS lists peanuts and the possible presence of various nuts.
Follow the instructions on the pack. For opened unsalted peanuts, the Netherlands Nutrition Centre recommends storing them in a kitchen cupboard for up to six months; after that, their quality may deteriorate. This general advice isn’t a guarantee for every pack or storage condition.
