Peanuts are not a low-calorie food: for solid foods, the European Commission sets a maximum of 40 kcal per 100 g for the claim ‘low energy’. If you want to take in less energy from peanuts during your morning break, weigh your portion and use the nutritional information on the pack to work out the amount; choose unsalted, oven-baked or sweet varieties according to their ingredients and what suits you.
Would you like to eat peanuts during your morning break while keeping track of your energy intake? Start by weighing your portion and working it out for yourself, rather than assuming that a particular type of peanut is low in calories.
If you prefer an unsalted option, check the ingredients and salt content. Keep an eye on portion size separately.
Fancy a savoury oven-baked or sweet-and-salty variety? Check the exact ingredients, and don’t mistake a description of how it’s prepared or flavoured for a low energy value.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Energy per portion | Weigh your portion and calculate its energy using the value per 100 g on the pack. | If I want to keep track of the energy in my morning snack, I need to know how much I’m actually eating. Around 36% of consumers put calorie control first. |
| No added salt | Check the ingredients and total salt content; check the oil separately. | I’m mainly looking for a simple peanut snack without added salt, but still want to weigh my portion. Around 29% of consumers prioritise an unsalted option. |
| Flavour and preparation | As well as the preparation method, read the ingredients and check the sugars, salt and allergens. | If I choose a savoury or sweet-and-salty flavour, I want to know what else is in it besides peanuts. Around 21% of consumers put flavour and preparation first. |
| Packaging and storage | Check the pack size and portion information, and follow the storage instructions on the packaging. | I want to use one pack for several morning breaks and store its contents properly. Around 14% of consumers prioritise practical storage. |
A weighed portion contains less energy than a larger portion of the same peanuts, but that doesn’t make the product itself low in calories. The Netherlands Nutrition Centre lists 157 kcal for 25 g of unsalted peanuts.
Weigh the amount you eat and calculate the kcal using the value per 100 g on the pack. For solid foods, the European Commission sets a maximum of 40 kcal per 100 g for the claim ‘low energy’.
Duyvis describes its Original variety as roasted without added oil or fat. That doesn’t in itself mean that peanuts contain no natural fats or that the variety is unsalted.
Check the ingredients and nutritional information on the exact pack, regardless of the preparation description.
The 500 g AH pack lists twenty portions of 25 g. So the pack size isn’t the same as the portion you weigh out for one snack.
Weigh out the amount you want in advance, then reseal the bag after use according to the instructions on the packaging.
Relevant to this guide for unsalted, oven-baked and honey-roasted peanuts.
The 500 g own-brand unsalted variety is an option if you want to divide it into several portions yourself.
The 250 g unsalted variety gives you a useful reference when comparing a morning portion you’ve weighed yourself.
Lidl Netherlands lists unsalted peanuts in its range.
ALDI Netherlands lists 250 g roasted, unsalted peanuts under the Trader Joe’s brand.
The 300 g stand-up pouch of unsalted peanuts is a basic option for several portions you weigh out yourself.
This selection includes roasted and flavoured peanuts. Check the nutritional information and weigh your portion if you want to limit your energy intake.
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Worth considering if you fancy roasted peanuts and want to weigh your own portion.
Joybuy’s product information lists 100% peanuts and 626 kcal per 100 g.
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An option if you’re looking for a savoury roasted peanut snack and want to portion it yourself.
Joybuy’s product information lists 97% peanuts, 606 kcal and 1,4 g salt per 100 g.
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A good fit if you like tea-flavoured peanuts; weigh out the amount you eat yourself.
Joybuy’s product information lists 544 kcal and 1,37 g salt per 100 g.
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A flavoured option if you like garlic and want to decide on your own portion size.
Joybuy’s product information lists 540,2 kcal and 2,55 g salt per 100 g.
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A sweet-and-salty option if you want to weigh up the flavour against the ingredients and portion size.
Joybuy’s product information lists 69% peanuts, 561 kcal and 25 g sugars per 100 g. The ingredients information lists wheat and cereals containing gluten.
Multiply the kcal per 100 g on the pack by the weight of your portion in grams, then divide by 100. For Jumbo Unsalted Peanuts, for example, 25 g works out as 602 × 25 ÷ 100 = 150,5 kcal; the label also lists a 30 g portion, which is a different amount.
No. Here, 25 g is a standard weight used for calculations, not a legal limit or personal dietary recommendation. The Netherlands Nutrition Centre uses 25 g as a handful in its calorie checker, and Albert Heijn lists this amount as a portion for the pack in question.
For solid foods, the European Commission sets a maximum of 40 kcal per 100 g for the claim ‘low energy’. A smaller portion of a product with more energy per 100 g doesn’t make that product low in calories.
Check the ingredients and allergen information on the packaging of the exact variety. The Duyvis Honey variety described lists peanuts and wheat, including cereals containing gluten; ingredients and warnings may vary between products.
Albert Heijn and Jumbo’s product warnings point out that young children can choke on peanuts. So don’t give whole peanuts to young children as a snack.
On 20 May 2026, Albert Heijn published a recall for AH Extra Large Salted Peanuts in a tub with a best-before date of 04-11-2026, due to the possible presence of metal particles. The notice applies to that specific pack and date, not all AH peanuts; do not eat the recalled product.
