If you’re choosing snacks carefully, consider an unsalted option with a label you can compare, and decide in advance how much you’ll eat; peanuts are not low in calories. The Netherlands Nutrition Centre lists 157 kcal for 25 g of unsalted peanuts. Also compare carbohydrates, sugars and salt per 100 g: the preparation method alone doesn’t tell you exactly what’s in a particular product.
You want to keep eating peanuts, but mainly want to stay in control of how much energy you get from each snack. Portion size matters more than a product’s supposed low-calorie status. The Netherlands Nutrition Centre lists 157 kcal for 25 g of unsalted peanuts.
You want to compare unsalted peanuts and distinguish between carbohydrates, sugars and added sugar. Diabetes.nl recommends unsalted nuts with no added sugar.
You’re weighing up roasted and oven-roasted peanuts and want to check what oil, flavourings and salt mean for the exact product. Oven-roasting doesn’t make the ingredients list and nutrition table any less important.
For shoppers considering peanuts as a snack while keeping an eye on calories and diabetes, portion size, nutritional values, salt and packaging are all separate things to consider.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Energy per portion | Compare the energy per 100 g, then weigh out your own portion. | If I’m watching my energy intake, I want to be able to weigh my portion rather than rely on the product name. Around 36% of consumers prioritise calories per portion eaten. |
| Carbohydrates and sugar | Check both ‘carbohydrates’ and ‘of which sugars’, and look at the ingredients for added sugar. | I want to know which carbohydrates and other ingredients are in my snack, even if no sugar has been added. Around 29% of consumers say this is their top priority. |
| Salt and preparation | Check the salt per 100 g and the ingredients, even for oven-roasted products. | When choosing, I want to avoid added salt rather than relying on the words ‘oven-roasted’. Around 21% of consumers look at this first. |
| Packaging and storage | Check the net weight and follow the storage instructions on the packaging. | I want to choose packaging that suits how I’ll use the product and can be stored properly after opening. Around 14% of consumers prioritise this over the other buying considerations listed. |
For comparison, diabetes.nl suggests around 15 g as a small handful when trying to lose weight, while the Netherlands Nutrition Centre lists 25 g as an example portion of unsalted peanuts. These are general quantities, not personal recommendations. If you have diabetes, check the nutritional information for the exact product.
Having no added salt doesn’t reduce the energy in peanuts. The Netherlands Nutrition Centre lists 157 kcal for 25 g of unsalted peanuts.
Choose your portion carefully and compare the nutritional values for the same quantity.
The Duyvis Oven roasted original product reviewed at PLUS contains savoury flavourings and lists 1.4 g of salt per 100 g.
As well as the preparation method, check the ingredients and salt content of the exact product.
The portion shown on a label is a reference amount. Albert Heijn lists a 25 g portion for the peanuts reviewed; Jumbo shows nutritional values for the Duyvis product based on an average portion of 30 g.
Compare the values per 100 g first, then decide how much you’ll eat.
Plain unsalted peanuts and savoury, seasoned oven-roasted peanuts don’t have the same composition. For example, PLUS lists 1.4 g of salt per 100 g for the Duyvis Oven roasted original product reviewed.
Check the full product name, packaging and label of the product you’re buying.
Useful for comparing a plain unsalted option with a specific oven-roasted product.
AH Unsalted Peanuts, 300 g, provides label information about nutritional values and portions.
The own-brand unsalted option is an example you can use to compare ingredients and energy on the label.
Lidl stocks unsalted peanuts and also describes Alesto Cruspies as a snack coated in spiced batter.
The Dutch product page describes Trader Joe’s roasted, unsalted peanuts in a 250 g pack.
PLUS provides label information for both unsalted peanuts and a specific Duyvis oven-roasted product.
This selection includes unsalted, roasted and flavoured peanuts, as well as peanuts in their shells. Check the nutritional values, ingredients and portion size for each pack; the product name alone won’t answer every question about calories, carbohydrates or salt.
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The product name says these are unsalted peanuts; check the nutrition table and your preferred portion size on the packaging.
Pack size: 250 g.
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The product name says these are peanuts in their shells; check the label if you want to compare nutritional values per portion.
Pack size: 500 g.
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If you’re considering roasted peanuts, check the packaging to see whether the ingredients and nutritional values suit your choice.
Pack size: 210 g.
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With this pack, it’s particularly important to compare the nutritional values per 100 g and measure out a portion yourself.
Pack size: 1 kg.
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If you’re considering a flavoured roasted option, check the ingredients and nutritional values for this tea-infused product.
Pack size: 500 g.
No. The Netherlands Nutrition Centre lists 157 kcal for 25 g of unsalted peanuts. Compare the nutritional values per 100 g, then decide how much you’ll eat.
Compare the values per 100 g first, and use a portion only as a practical reference. The Netherlands Nutrition Centre gives 25 g as an example portion for unsalted peanuts; it isn’t a personal recommendation.
No. AH Unsalted Peanuts, 300 g, lists 0 g of added sugars, but also 11 g of carbohydrates and 5.4 g of sugars per 100 g. So check both the nutrition table and the ingredients.
No, the preparation method alone doesn’t tell you that. The Duyvis Oven roasted original product reviewed at PLUS lists 1.4 g of salt per 100 g; check the label of the exact product.
No, peanuts aren’t a suitable snack in that case. The Dutch Food Allergy Foundation (Stichting Voedselallergie) warns that even a tiny amount can cause a severe reaction in some people. The Netherlands Food and Consumer Product Safety Authority (NVWA) lists peanuts as an allergen that must be declared on pre-packed products.
