If you’re choosing peanuts for a secondary school lunch, compare unsalted varieties by kcal per 100 g and per the same weighed portion: unsalted doesn’t mean low in calories. The unsalted products reviewed list around 602 to 625 kcal per 100 g; according to the European Commission, a claim such as ‘low calorie’ can only be used for solid foods containing no more than 40 kcal per 100 g. Measuring out a portion reduces the snack’s total energy, but doesn’t change its value per 100 g. Also take allergies and school policies into account.
You want to pack a measured amount of peanuts and compare calories fairly, without mistaking ‘unsalted’ for ‘low calorie’. The Netherlands Nutrition Centre lists 157 kcal for a 25 g handful of unsalted peanuts; this is a general figure, not a product value for a specific brand.
You’re looking for an unsalted addition that works as part of a varied lunch and suits a growing teenager’s appetite. The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five guidelines and notes that teenagers may feel hungrier as they grow.
You need to consider peanut allergies, the possible presence of other nuts and the school’s policies. The Food Allergy Foundation describes peanuts as legumes; the NVWA treats peanuts and tree nuts separately in allergen information.
First compare kcal per 100 g, then convert the figures to the same weighed amount. Check the allergen information and school policies before packing peanuts, too.
| What to consider | What to look for when buying | Who should pay particular attention? |
|---|---|---|
| Calories per lunch portion | Compare kcal per 100 g and convert the amount you’re packing to the same portion in grams. | If you’re weighing a snack to compare calories fairly, don’t rely on a different portion size shown on the label. Around 36% of consumers make portion size and calories their top priority. |
| Allergens and school policies | Read the ingredients and warnings on the exact pack; check whether the school excludes peanuts or other nuts as well. | If you’re taking a personal allergy or school policy into account, the snack needs to meet those requirements. Around 21% of consumers put allergy and school policies first. |
| Nutritional quality as well as calories | Consider the peanuts as part of the whole lunch; ‘unsalted’ doesn’t mean low in energy. | If you’re looking for a break-time snack for a growing teenager, consider the whole lunch rather than focusing only on the lowest calorie option. Around 29% of consumers make a suitable addition to lunch their top priority. |
| Packing and storage | Check the net weight, storage instructions and whether you’ll want to divide the bag into portions at home. | If you’re shopping for several school days, consider how much preparation and storage the packaging requires. Around 14% of consumers prioritise convenience when shopping, portioning and storing food. |
Salt content and energy value are two different things. Based on their label values, the unsalted varieties reviewed don’t meet the European threshold for a ‘low calorie’ claim on solid foods.
Choose an unsalted variety if it suits your lunch plans, but compare the calories separately using the label. The European Commission sets a maximum of 40 kcal per 100 g for this claim.
A label value per 30 g may look higher than one per 25 g simply because the portions are different. On its own, that difference doesn’t mean the products vary greatly when compared by weight.
Compare the figures per 100 g first, then convert all the products to the same amount in grams.
Unsalted peanuts still contain peanuts; the packaging may also warn about the possible presence of other nuts.
Read the ingredients and allergen information on the exact pack, and check the relevant school policies. Don’t pack peanuts if the policies exclude them.
A snack’s calorie content isn’t the only thing to consider when packing lunch for a growing teenager. The Netherlands Nutrition Centre notes that teenagers may feel hungrier as they grow.
Think of peanuts as a possible addition to a varied lunch, and don’t use a calorie comparison as a reason to restrict meals.
The details below apply to the specific products listed and don’t automatically apply to every product from the same brand. The word ‘unsalted’ doesn’t tell you how many kcal per 100 g a product contains.
The unsalted variety may suit you if you’re looking for peanuts without added salt to add to lunch.
The 300 g bag of AH Unsalted Peanuts reviewed lists a 25 g portion on the label.
The 250 g bag of the own-brand unsalted peanuts reviewed can be compared using the label values.
The Lidl product reviewed is a 200 g pack of roasted, unsalted peanuts.
The Trader Joe’s product reviewed is a 250 g pack of roasted, unsalted peanuts.
The 250 g pack of PLUS Unsalted Peanuts reviewed provides label information to help you compare this specific product.
This selection includes unsalted and salted peanuts for lunch or a break-time snack. Check the portion size, salt information and allergen details for each product.
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An option if you’re looking for unsalted peanuts to add to lunch.
The product description lists 99% peanuts and sunflower oil. Contains peanuts; take personal allergy requirements and school policies into account.
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An option if you’re looking for roasted peanuts with no added salt.
The product description lists peanuts as the only ingredient. Contains peanuts; take personal allergy requirements and school policies into account.
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An option if you’re looking for roasted peanuts and don’t need an unsalted variety.
The product description lists salt, so this variety isn’t suitable if you’re looking for unsalted peanuts. Contains peanuts; take personal allergy requirements and school policies into account.
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An option if you’re looking for a roasted snack in a resealable bag.
The product description lists salt and herbs, so this variety isn’t unsalted. Contains peanuts; take personal allergy requirements and school policies into account.
Not based on the product values reviewed. For the nutrition claim ‘low calorie’ on solid foods, the European Commission sets a maximum of 40 kcal per 100 g. A smaller portion contains less energy overall, but doesn’t change the value per 100 g.
For the four unsalted varieties reviewed, the calculated difference between the lowest and highest label values is 5.75 kcal per 25 g. This is based on the values of 602 and 625 kcal per 100 g listed by Jumbo and PLUS respectively for their specific products; it’s a calculation based on label values, not a measurement of every portion.
No, 25 g is only used here as a comparison amount. The Netherlands Nutrition Centre lists 157 kcal for a general 25 g handful of unsalted peanuts and notes that teenagers’ appetites can be linked to growth and activity. Don’t use this amount as personalised nutrition advice.
No. The Food Allergy Foundation describes peanuts as legumes, while the NVWA treats peanuts and nuts separately in allergen information. Also check the warning on the exact pack, as a peanut product may list the possible presence of other nuts.
That depends on the school’s or class’s current policies and any personal allergy requirements. Deventer Hospital discusses an allergen-free classroom as an exceptional medical measure prescribed by a paediatrician. Ask the school what applies to the lunch in question.
Follow the storage instructions on the packaging for your variety. The product information for the Duyvis product reviewed recommends storing it in a light- and airtight container after opening.
Albert Heijn’s safety warning of 20 May 2026 concerns AH Extra Large Salted Peanuts in a tub with a best-before date of 04-11-2026, not the unsalted variety reviewed. For the salted pack in question, Albert Heijn advised customers not to eat it and to return it for a full refund.
