If you want to keep eating peanuts while planning your energy intake, weigh your portion and compare the nutritional values per 100 g; unsalted doesn’t mean low in calories. If you’re looking for a product that claims to be low in fat, check the total fat: the PLUS Unsalted Peanuts, 300 g stand-up pouch reviewed here contains 51.3 g of fat per 100 g, while the European Commission sets a maximum of 3 g per 100 g for the ‘low fat’ claim on solid foods.
You want to keep eating peanuts while planning the energy in your snack in advance. So weigh your portion and check the nutritional values on the exact pack. Voedingscentrum gives 157 kcal for a 25 g reference portion of unsalted peanuts; this isn’t personal dietary advice.
You’re looking for a product that’s low in fat, not just a smaller portion. According to PLUS, the PLUS Unsalted Peanuts, 300 g stand-up pouch reviewed here contains 51.3 g of fat per 100 g, which is above the European Commission’s threshold for the ‘low fat’ claim.
You want to choose a variety with no added salt. Check the ingredients and nutritional values on the exact pack: ‘unsalted’ alone tells you nothing about its calorie or fat content.
First decide whether you mainly want to plan the energy in your portion, limit total fat or find an unsalted variety. Each goal calls for different checks on the label.
| What to consider | What to check when buying | Who is this important to? |
|---|---|---|
| Energy per portion | Compare kcal per 100 g and weigh the amount you eat. | If I want to keep eating peanuts but plan the energy in my snack, I weigh my portion and check the kcal. Around 34% of consumers put calorie planning first. |
| Total fat | Compare fat per 100 g separately from energy; a smaller portion doesn’t change the nutritional values per 100 g. | When I’m looking for a product that’s low in total fat, I check the fat per 100 g rather than just the portion size. Around 33% of consumers put total fat first. |
| Unsalted ingredients | Check the ingredients and salt content of the exact variety. | If I mainly want unsalted peanuts, I check the ingredients and salt content without assuming they contain fewer calories. Around 20% of consumers prioritise unsalted peanuts. |
| A pack that suits your shopping needs | Check the net weight, variety and storage instructions on the pack. | If I’m looking for a pack that suits my usual shopping and is easy to store, I check the quantity and storage instructions. Around 13% of consumers prioritise this practical fit. |
Nutritional values per 100 g let you compare products on a like-for-like basis. To work out the values for your own portion, multiply the figures per 100 g by the portion weight and divide by 100. Voedingscentrum uses 25 g as a reference portion for unsalted peanuts, not as a universal daily amount.
Salt, energy and total fat are different things. The PLUS stand-up pouch reviewed here lists 623 kcal and 51.3 g of fat per 100 g, despite being an unsalted variety.
Check energy, total fat and salt separately. Don’t use ‘unsalted’ as a substitute for comparing calories or fat.
A smaller portion may contain fewer calories, even if the product provides the same energy per 100 g.
Compare products per 100 g first, then calculate the values for the same portion weight for each one.
Duyvis has separate salted and unsalted varieties. The nutritional values for the PLUS stand-up pouch reviewed here apply to that specific variety and pack.
Check the brand, full product name, ingredients and net weight before using the figures.
A good option if you want to compare salted and unsalted peanuts from the same brand.
AH Unsalted Peanuts are worth considering if you want to compare this variety with your AH shopping.
Jumbo Unsalted Peanuts 250 g is a familiar option for shopping at Jumbo.
Lidl has an official Dutch product listing for unsalted peanuts.
Trader Joe’s is the product brand name of the peanuts listed by ALDI.
The PLUS Unsalted Peanuts, 300 g stand-up pouch has a nutritional information table for this exact variety.
This Joybuy selection includes unsalted peanuts, roasted peanuts and peanuts in their shells. To compare calories and fat, check the nutritional values on the exact pack.
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Suitable if you’re specifically looking for unsalted peanuts; check the nutritional information table on the pack for energy and fat.
The product description lists 99% peanuts and sunflower oil. May contain cashews.
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An option if you’re specifically looking for peanuts in their shells; check the nutritional values for this variety if calories or fat are important to your choice.
The product description lists peanuts and possible traces of other nuts.
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Suitable if you’re looking for roasted, unsalted peanuts; the product description lists 100% peanuts.
The stated nutritional values are 626 kcal and 50 g of fat per 100 g. For solid foods, the European Commission sets a maximum of 3 g of fat per 100 g for the ‘low fat’ claim.
For solid foods, the European Commission allows a maximum of 3 g of fat per 100 g for the ‘low fat’ claim and a maximum of 40 kcal (170 kJ) per 100 g for ‘low energy’. These are requirements for nutrition claims, not personal dietary advice. The PLUS stand-up pouch reviewed here lists 623 kcal and 51.3 g of fat per 100 g, so it doesn’t meet these thresholds.
First compare products per 100 g, then calculate the values for the amount you want to eat. The European Commission specifies that nutrition information must be given per 100 g or 100 ml; information per portion may also be included. The 25 g reference portion used by Voedingscentrum isn’t automatically the right daily amount for everyone.
No. Unsalted peanuts still contain peanuts. The NVWA warns that allergens can cause serious allergic reactions. For pre-packed products, also check the allergen information on the label, especially when considering alternatives.
Store nuts in a tightly sealed container in a dry place, preferably somewhere cool. Voedingscentrum recommends a storage temperature of 10 to 15 °C; also follow the instructions on the exact pack.
Check that it’s exactly the same variety and follow the information on the pack of the product you bought. Albert Heijn warns that ingredients and nutritional values can change and advises customers to check the packaging.
