If you want less fat per snack, weigh out a portion and calculate the amount using the fat per 100 g. A smaller portion doesn’t make ordinary peanuts low in fat. For solid foods, the European Commission sets the maximum for a ‘low fat’ claim at 3 g of fat per 100 g. Roasted without added oil describes how the peanuts are prepared; it doesn’t prove they have a lower fat content. The Joybuy peanuts below contain 49 to 50 g of fat per 100 g.
You’re comparing the fat content of the same quantity of snack peanuts and don’t want to confuse low fat, a relative reduction in fat and no added oil. For solid foods, the European Commission sets the maximum for a ‘low fat’ claim at 3 g of fat per 100 g.
You want to keep eating ordinary peanuts while controlling how much you have per snack by weighing out a portion. The figures per 100 g on the label give you a basis for calculating the amount in your portion.
As well as total fat, you want to check saturated fat and salt. The nutrition table and ingredients list provide this information separately; ‘unsalted’ doesn’t mean ‘low fat’.
Choose this if: you want less fat in the same quantity of peanuts.
Bear in mind: a relative reduction isn’t the same as the absolute ‘low fat’ claim. The Netherlands Bakery Centre describes ‘reduced’ as at least 30% less than comparable products; check which product is used for comparison.
Choose this if: you want to keep eating ordinary peanuts and mainly want to control how much you have per snack.
Bear in mind: weighing your portion limits how much you eat, but doesn’t change the fat content per 100 g.
Choose this if: avoiding added oil is your main priority.
Bear in mind: peanuts retain their natural fat. The preparation method alone doesn’t prove they’re low in fat.
| What to consider | What should you check? | Who is this important to? |
|---|---|---|
| Actual fat reduction | Fat in grams per 100 g, the exact claim and the product used for comparison. | If I want less fat in the same quantity, I check both the value per 100 g and the comparison on the label. Around 36% of consumers rank fat reduction as their top priority. |
| Fat and energy per portion | Portion weight in grams, and fat and energy per 100 g. | If my main aim is to control how much I have per snack, I weigh out my portion and calculate using the value on the label. Around 29% of consumers prioritise portion size and energy. |
| Salt and type of fat | Saturated fat and salt, each listed separately per 100 g. | If I want to consider salt and type of fat as well as total fat, I check those separate entries on the label. Around 21% of consumers rank these nutritional characteristics as their top priority. |
| Preparation method | The preparation description, ingredients and nutritional values for the exact variant. | If I want peanuts without added oil, I check both the ingredients and the fat content. Around 14% of consumers prioritise the preparation method. |
Peanuts naturally contain fat, even when they’re roasted in the oven. The preparation description alone doesn’t tell you how much fat the finished product contains.
First check the total fat per 100 g, then look at the ingredients and preparation method.
The product pages for Jumbo, PLUS and Albert Heijn list 48, 50 and 51 g of fat per 100 g respectively for the unsalted peanuts mentioned. Salt and fat are separate characteristics on the label.
Compare the fat and salt entries separately; don’t infer the fat content from the term ‘unsalted’.
A lower amount of fat per portion may simply be because one portion is smaller than another. Albert Heijn gives a 25 g portion for the pack mentioned; Jumbo also lists values per 30 g.
Compare the values per 100 g first, then calculate them for portions of the same size.
The manufacturer describes Oven Baked Peanuts Original as oven-roasted without added oil or fat.
AH Unsalted Peanuts 300 g is an example of ordinary unsalted peanuts you can weigh out into a portion.
Jumbo Unsalted Peanuts 250 g provides label values for anyone who wants to work out the nutritional information per portion.
PLUS Unsalted Peanuts 250 g is worth considering if you want to compare saturated fat and salt as well as total fat.
Lidl Netherlands lists 285 g packs of unsalted peanuts as a supermarket product.
ALDI lists 250 g packs of Trader Joe’s roasted and unsalted peanuts.
These Joybuy products are ordinary snack peanuts, including roasted, unsalted and in-shell varieties. The fat values listed don’t make them low-fat products, but you can use them to calculate the amount in a portion you weigh out yourself.
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An option if you want to weigh out a portion of roasted snack peanuts; this isn’t a low-fat product.
Fat: 50 g per 100 g. Salt: 1.4 g per 100 g.
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Suitable for a snack portion of dry-roasted peanuts, but this isn’t a low-fat product.
Fat: 49 g per 100 g. The ingredients list includes sunflower oil and herbs.
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An option if you want to weigh out a portion of in-shell peanuts for a snack; the shells don’t turn the listed fat value per 100 g into a low-fat claim.
Fat: 49 g per 100 g.
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Suitable for a weighed portion of ordinary unsalted peanuts; ‘unsalted’ doesn’t mean low fat.
Fat: 50 g per 100 g. The ingredients list includes sunflower oil.
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An option if you want to weigh out a portion of roasted, unsalted peanuts; the listed fat value isn’t low.
Fat: 50 g per 100 g. The product information lists peanuts as the only ingredient.
No. For solid foods, the European Commission sets the maximum for a ‘low fat’ claim at 3 g of fat per 100 g. A smaller portion reduces the amount of fat you eat, but doesn’t change the composition per 100 g.
Multiply the fat per 100 g by the weight of your portion, then divide by 100. For Jumbo Unsalted Peanuts 250 g, the label lists 48 g of fat per 100 g: a 15 g portion contains 48 × 15/100 = 7.2 g of fat. This is a calculation based on the label, not personal dietary advice.
No. Peanuts naturally contain fat, even when no oil is added during preparation. Duyvis describes Oven Baked Peanuts Original as made without added oil or fat; assess whether they’re low in fat using the nutritional values per 100 g.
Don’t assume that roasting or a nutritional claim makes peanuts suitable for someone with a peanut allergy. Stichting Voedselallergie states that the peanut allergen remains stable when heated; check the ingredients and allergen information on the exact pack.
No. The Albert Heijn and PLUS product pages warn that young children can choke on peanuts. Choosing an unsalted or low-fat variety doesn’t remove this risk.
