Portion-conscious snackers
If you take peanuts with you for a snack, it helps to consider how much you eat alongside the energy per 100 grams. The Netherlands Nutrition Centre lists 157 kcal for 25 grams of unsalted peanuts.
Who is this relevant to?
Shoppers looking for no added salt
If you’re looking for unsalted peanuts, judge that choice by the salt content, not as an indication of fewer calories. The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five healthy eating guidelines.
Shoppers looking for a small top-up
If you’re buying peanuts for a few snack occasions, check whether the pack size suits the amount you plan to eat. The product ranges reviewed include packs of 235 and 250 grams, as listed by Jumbo, PLUS and ALDI.
What should you look for when choosing?
First decide how many grams you want to eat, then compare the nutritional information for the exact variety. Consider salt content and pack size separately.
| What to consider | What to look for | Who is this most relevant to? |
|---|---|---|
| Calories per portion | Check the kcal per 100 grams and decide how many grams you’ll eat; the energy in your portion depends on both. | I want to know how much energy my own snack provides, not just how much is in the pack. Around 50% of consumers put calories per snack first. |
| No added salt | Check the variety name, ingredients and salt information; assess the energy content separately. | If added salt is the deciding factor for me, I look for an unsalted variety without assuming that it offers a calorie benefit. Around 30% of consumers make no added salt their main priority. |
| Pack size | Compare the net weight with the amount you want to take for your planned snack occasions. | I want an amount that suits a small top-up and how I plan to use it. Around 20% of consumers focus mainly on a convenient amount to take with them. |
Common buying mistakes
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Assuming unsalted or oven-baked means low in calories
These terms describe the salt content or cooking method, not necessarily the energy per 100 grams. The Netherlands Nutrition Centre lists 157 kcal for 25 grams of unsalted peanuts; the European Commission sets a limit of no more than 40 kcal (170 kJ) per 100 grams for the ‘low energy’ claim on solid foods.
Choose salt content and cooking method for what they actually mean, and check the energy content separately on the label.
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Assuming a small bag is one snack portion
A 60-gram pack is larger than the 25-gram portion on which the Netherlands Nutrition Centre’s general calorie reference is based.
Decide in advance how many grams you want to eat; don’t automatically treat the net weight as a recommended portion.
Brands and supermarket own-labels compared
Duyvis
Duyvis offers unsalted peanuts and Oven Baked Peanuts Original as separate varieties.
- The manufacturer describes Oven Baked Peanuts Original as oven-baked without added oil or fat.
- That description of how they’re made does not in itself prove they have fewer calories. Compare the nutritional information for the exact variety.
Albert Heijn
Albert Heijn lists products including AH Unsalted Peanuts and AH Extra Large Unsalted Peanuts.
- The product names distinguish between the standard variety and the extra-large variety.
- ‘Extra large’ does not mean a product contains fewer calories. Check the current label to compare.
Jumbo
Jumbo lists unsalted peanuts in different pack sizes and also offers other preparation and flavour varieties.
- The range includes unsalted packs of 250 and 500 grams.
- A larger pack says nothing about the calories in a portion; compare the exact variety and its nutritional information.
Lidl
Lidl lists unsalted peanuts as a relevant option if added salt is a concern for you.
- The variety name makes it easy to identify the unsalted option.
- Unsalted does not tell you how much energy the peanuts contain per 100 grams or per snack portion.
ALDI
ALDI’s Dutch product description lists TRADER JOE’S roasted, unsalted peanuts in a 250-gram pack.
- The product description states the preparation method, that the variety is unsalted and the pack size.
- ‘Roasted’ does not prove the product has fewer calories. TRADER JOE’S is the product brand name here.
PLUS
PLUS lists unsalted peanuts in a 250-gram pack.
- The pack size gives you a clear starting point for comparing quantities.
- PLUS notes that ingredients and nutritional values may change; use the information on the current pack.
Peanuts at Joybuy
This selection includes unsalted, roasted and raw peanuts in a range of pack sizes. Compare the nutritional information and quantity for the exact variety with what suits your snack occasion.
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g'woon unsalted peanuts 250 g
An unsalted variety in a 250 g pack; check the nutritional information if you want to compare energy per portion.
The product information lists peanuts and sunflower oil.
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g'woon peanuts in shells 500 g
This in-shell variety comes in a 500 g pack; consider that quantity alongside your planned snack occasions.
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Duyvis roasted peanuts 225 g
The product information for this roasted variety lists 606 kcal and 1.4 g of salt per 100 g.
The pack contains 225 g; compare the stated values with the amount you eat.
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Verse Extra Large roasted unsalted peanuts 210 g
The product information lists 626 kcal and 0.02 g of salt per 100 g for this roasted, unsalted variety.
The pack contains 210 g; the pack size is not the same as a snack portion.
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Golden Turtle Premium Raw Peanuts with Skin 500 g
The product information lists raw peanuts with skin and 567 kcal per 100 g.
The pack contains 500 g; use the nutritional information and your own portion size to compare.
Frequently asked questions
When can a product be described as low in calories in the Netherlands?
According to the European Commission, a solid food can carry the ‘low energy’ claim if it contains no more than 40 kcal (170 kJ) per 100 grams. ‘Reduced energy’ has a separate requirement: at least 30% less energy, with the property responsible for the reduction stated. A smaller snack portion does not change the energy per 100 grams.
How do I calculate the nutritional value for my own portion?
Multiply the kcal per 100 grams by the number of grams you eat, then divide by 100. Compare products using the same quantity first. The Netherlands Nutrition Centre’s figure of 157 kcal for 25 grams is a general reference for unsalted peanuts, not the exact value for every brand and variety.
Are peanuts roasted without added oil also fat-free?
No. Duyvis describes Oven Baked Peanuts Original as made without added oil or fat; that doesn’t mean the product is fat-free or low in calories. Check the nutritional table for the exact variety separately.
What should I look out for if someone with a peanut allergy is eating with me?
An unsalted or differently prepared variety is not a suitable alternative for someone with a peanut allergy. Jeroen Bosch Hospital advises that children with a confirmed peanut allergy avoid foods containing peanuts or traces of them. The NVWA requires clear allergen information; always follow any personal medical advice too.
How should I store an opened pack of peanuts?
Follow the storage instructions on the pack you buy. Jumbo advises storing its 250-gram salted peanuts in a cool, dry place. The Netherlands Nutrition Centre lists rancidity, toughness and mould as signs of a loss of quality or spoilage in mixed unsalted nuts; this is not a product-specific shelf-life guarantee for every pack of peanuts.