If you want to limit the energy you get from peanuts, weigh your portion and compare the nutritional values for the same amount: unsalted peanuts are not automatically low in calories. The Netherlands Nutrition Centre lists 157 kcal for 25 grams of unsalted peanuts. Whole peanuts are not suitable for children under 4, and choosing a smaller portion is no reason to overlook a child’s nutritional needs.
If you’d like peanuts with your holiday lunch, decide how much to eat beforehand. Compare the kcal for the same quantity and check the label on the variety you’re buying. The Netherlands Nutrition Centre lists 157 kcal per 25-gram handful of unsalted peanuts.
The Netherlands Nutrition Centre advises against giving whole peanuts to children under 4. For older children, consider how well they can chew, and make sure they eat slowly at the table under supervision. Independent dieting is not an appropriate approach to a child’s meal.
If you want to portion or store peanuts in advance, check the pack size, storage instructions and ingredients for the exact variety. A larger bag doesn’t have to determine your portion size.
Start by choosing a form that’s suitable for the person eating it, then decide on the quantity. Check the ingredients and kcal separately: unsalted or roasted doesn’t automatically mean low in calories.
| What to consider | What should you look for? | Who is this important for? |
|---|---|---|
| Energy per portion | Weigh the quantity and compare kcal for the same weight. Duyvis, Albert Heijn, Jumbo and PLUS list 614, 620, 602 and 625 kcal per 100 grams respectively for specific unsalted varieties; these figures are the label values for those varieties. | To find out how much energy your weighed portion provides, check the kcal per 100 grams and the amount you actually eat. Around 36% of consumers put energy per portion first. |
| Suitable form | Check the child’s age, chewing ability and allergen information. The Netherlands Nutrition Centre advises against whole peanuts for children under 4. | If you’re choosing for a child, age, the ability to chew safely and allergen information matter more than small differences in kcal. Around 29% of consumers put child safety first. |
| Ingredients | Read the full ingredients list and check the salt content. The unsalted varieties of Duyvis, Albert Heijn, Jumbo and PLUS included in this review list sunflower oil. | If you’re mainly interested in the ingredients and an unsalted recipe, check the exact variety rather than relying on the product name. Around 21% of consumers put ingredients first. |
| Portioning and storage | Check the net weight and follow the storage instructions on the pack. If needed, divide the quantity into lunch portions in advance. | If you’re preparing snacks for several lunches, a manageable pack size and a good seal are practical considerations. Around 14% of consumers prioritise portioning and storage. |
Unsalted tells you about the salt content, not the amount of energy. The Netherlands Nutrition Centre lists 157 kcal per 25-gram handful of unsalted peanuts.
Read the nutrition table for the exact variety and weigh your portion. Assess the ingredients and kcal per portion separately.
A smaller portion doesn’t remove the choking risk posed by whole peanuts. The Netherlands Nutrition Centre advises against giving whole peanuts to children under 4.
For young children, choose a suitable ground form or smooth peanut butter without pieces. Consider allergens and portion size; make sure children eat slowly at the table, and stay with them when they’re eating whole peanuts.
The unsalted varieties of Duyvis, Albert Heijn, Jumbo and PLUS included in this review list sunflower oil in their ingredients.
Check the ingredients list as well as the product name, and don’t assume that ‘unsalted’ means fewer calories.
A bag often contains several portions. For the 300-gram bag included in this review, Albert Heijn lists twelve 25-gram portions; the pack weight isn’t a recommended portion size.
Portion the peanuts in advance if that helps, and reseal the pack according to the storage instructions.
The unsalted variety included in this review comes in a 235-gram pack and can be weighed out for a snack or recipe.
The 300-gram pack of AH Unsalted Peanuts included in this review can be divided into portions at home.
The own-brand unsalted variety included in this review comes in a 250-gram bag with an ingredients list and nutrition table.
The 200-gram pack of unsalted peanuts included in this review is described as roasted and suggested for cooking or snacking.
The 250-gram pack of Trader Joe’s peanuts included in this review is roasted and unsalted.
The own-brand unsalted bag included in this review contains 250 grams.
These products offer different options for unsalted or roasted peanuts; check the ingredients, nutritional values and suitable portion for each variety.
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The unsalted variety can be weighed out for a lunch portion; choose the quantity separately from the bag size.
Ingredients: 99% peanuts and sunflower oil. May contain cashew nuts.
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The product information describes roasted, unsalted peanuts; choosing how much to have for lunch is a separate decision.
Ingredient: 100% peanuts. Listed nutritional value: 626 kcal per 100 grams.
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The peanuts are in their shells and need to be shelled before eating; bear in mind that this takes extra time at lunch.
You can weigh out the quantity in advance. The product information lists 2515 kJ and possible traces of other nuts.
Weigh the quantity and calculate the energy using the kcal per 100 grams for the exact variety. Compare products only when the quantities are the same; a small portion doesn’t make the product itself low in calories.
No. The Netherlands Nutrition Centre advises against giving whole peanuts to children under 4. Choose a suitable ground form or smooth peanut butter without pieces, and consider allergens and portion size.
No, age alone doesn’t guarantee safety. The Netherlands Nutrition Centre also highlights the risk of choking for older children. Make sure children eat slowly at the table, stay with them, and if you’re unsure whether they can chew safely, choose ground peanuts or peanut butter.
Peanuts are an allergen; also check the exact pack for information about possible traces of other nuts. The Netherlands Food and Consumer Product Safety Authority (NVWA) states that allergen information must be available for the specified allergens, including peanuts.
A smaller quantity doesn’t prove that the product itself is low in calories. The NVWA states that nutrition claims must comply with European rules and must not be misleading. So describe the energy content of a weighed portion clearly and check the nutrition table.
