If you’re keeping an eye on calories, peanuts aren’t a low-calorie choice: the five varieties examined contain 561–625 kcal per 100 g, compared with the European claim threshold of no more than 40 kcal per 100 g. Compare labels on the same basis and weigh your portion; unsalted tells you about salt, not energy.
You want to keep eating peanuts while being able to work out the energy in each snack. Compare the nutritional information on the exact pack and weigh out the same amount. The Netherlands Nutrition Centre lists 157 kcal for a 25 g handful of unsalted peanuts.
You’re buying snacks for the week and want to match the pack size to your snacking and cooking plans. Also think about how you’ll reseal an opened pack; the Netherlands Nutrition Centre recommends storing nuts in a sealed, dry place.
You’re after a savoury or sweet-and-salty taste and want to take the ingredients, sugars and salt into account too. A flavoured variety may have different label values from plain peanuts, but that doesn’t automatically make it a low-calorie choice.
First compare the nutritional value per 100 g, then work it out for your own portion. For solid foods, the European Commission sets a maximum of 40 kcal per 100 g for the ‘low energy’ claim; the peanut labels examined are well above this threshold.
| What to consider | What to look for | Who should pay extra attention? |
|---|---|---|
| Calories per portion | Compare kcal per 100 g, then weigh your snack. AH, Jumbo, PLUS and Duyvis list values for specific varieties and pack sizes. | If I want to keep track of the energy in my snacks, I compare the same amount and weigh my portion. Around 36% of consumers put snack energy at the top of their shopping priorities. |
| Salt and ingredients | Check the salt, sugars, ingredients and peanut content on the label for the exact flavour. | If you’re mainly looking for a low-salt option or a particular ingredient profile, you can compare salt and sugars alongside flavour. Around 29% of consumers prioritise this ingredient profile. |
| Storing your weekly supply | Choose a pack size to suit your planned use and follow the storage instructions; the Netherlands Nutrition Centre recommends storing nuts in a sealed, dry place. | If I’m stocking up for both snacking and cooking, I want enough without treating the whole bag as one portion. Around 21% of consumers say having the right amount for the week is their top priority. |
| Flavour and ingredients | Check the exact variety and compare the nutritional value per 100 g, including salt and sugars. | If you choose a savoury or sweet-and-salty flavour, you can take the ingredients into account alongside the energy value. Around 14% of consumers put flavour variety first. |
The unsalted varieties examined from Jumbo, Duyvis, AH and PLUS contain 602–625 kcal per 100 g. So, ‘unsalted’ doesn’t mean a product is low in calories.
Consider salt and energy separately, and weigh the amount you eat.
The Duyvis honey salt examined lists 561 kcal per 100 g, but also 25 g of sugars and 1.4 g of salt per 100 g. A lower energy value alone doesn’t tell you which ingredient profile best suits your preferences.
As well as energy, compare the ingredients, sugars, salt and allergens.
AH lists a 25 g portion, while Jumbo also shows nutritional values per 30 g. Portion values may therefore differ simply because the portions aren’t the same size.
Compare values per 100 g or calculate them all for the same weighed amount.
The Netherlands Nutrition Centre recommends storing nuts in a sealed, dry place, as they can be susceptible to mould.
Plan how much you’ll use, reseal the pack after opening and follow the storage instructions on the label.
The varieties examined range from unsalted peanuts to a sweet-and-salty honey salt variety.
The AH Unsalted Peanuts examined come in a 300 g bag, with a stated portion size of 25 g.
The 250 g bag of unsalted peanuts examined gives nutritional values per 100 g and per 30 g.
The PLUS own-brand pack examined contains 250 g of unsalted peanuts.
Lidl describes a 200 g pack of roasted, unsalted peanuts for snacking or cooking.
The ALDI product page describes TRADER JOE’S unsalted peanuts in a 250 g pack.
This product selection includes unsalted peanuts, peanuts in their shells and flavoured varieties. Check the ingredients and nutritional information for each product; not every variety shown is suitable if you’re watching your calorie intake.
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An unsalted option if you’re looking for a 250 g bag to stock up for the week.
The product information lists 99% peanuts and 0.02 g of salt. Contains sunflower oil and may contain cashew nuts.
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The 500 g pack could suit you if you’re looking for peanuts in their shells to help plan your supplies.
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A flavoured snack option if you’re looking for a walnut taste as well as plain peanuts.
The product information lists sugar and salt, and identifies soya as an allergen. The energy value is 2420 kJ per 100 g.
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A tea-flavoured snack in a 250 g pack if you’re looking for something a little different.
The product information lists 584 kcal and 1.5 g of salt per 100 g, as well as sweeteners. The desiccant in the pack is not edible.
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A roasted variety in a 210 g pack; the product information suggests it for snacking, cooking and baking.
The information lists 100% peanuts, 626 kcal and 0.02 g of salt per 100 g. This variety is labelled unsalted.
No, a small portion doesn’t make the claim applicable. For solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for the ‘low energy’ claim; check the value per 100 g, not just per portion.
Multiply the kcal per 100 g by the number of grams you’ve weighed out, then divide by 100. For Jumbo unsalted peanuts, at 602 kcal per 100 g, a 25 g portion works out as: 602 × 25 ÷ 100 = 150.5 kcal. Compare products using the same amount.
Add up the grams in your planned portions and cooking use. Seven 25 g portions come to 175 g; remember to add any amount used by others separately. This is an example for planning supplies, not daily dietary advice.
Seal the pack properly and follow the instructions on the label. The Netherlands Nutrition Centre recommends storing nuts in a sealed, dry place; for the pack examined, AH recommends storing it in a cool, dark and dry place.
Check the ingredients list and warnings on the exact pack, as flavourings may introduce other allergens. The Duyvis honey salt examined contains wheat starch and lists peanuts and wheat as allergens. The NVWA requires any allergens present to be clearly identified in the ingredients list.
The AH and PLUS product pages examined warn that young children may choke on peanuts. Take this warning into account, and don’t use this buying guide as a recommendation to give whole peanuts to young children.
