Only choose nuts for school if the school’s rules, allergen information and safe eating practices allow them. The product information shown ranges from 578 to 627 kcal per 100 g; for solid foods, the European Commission sets a maximum of 40 kcal per 100 g for a ‘low energy’ claim. So a weighed portion is not the same as a low-calorie product. For children, suitable nutrition for growth matters more than calorie restriction: the Netherlands Nutrition Centre advises against putting a child on a diet without professional guidance.
You want to pack something that follows the school’s rules and is safe for your child to eat. The Netherlands Nutrition Centre also recommends vegetables and fruit as snacks, and advises against putting children on a diet without professional guidance.
You want to take nuts with you and compare the energy content of your own portion. Pay attention to the weight you actually eat and the exact product variant, not just the words ‘unsalted’ or the brand name.
First, check whether nuts are allowed and what ingredients and warnings are listed on the packaging. The Netherlands Food and Consumer Product Safety Authority (NVWA) explains what allergen information must appear on pre-packed products; also check the rules at your child’s school or in their class.
Start by checking what’s allowed and what’s safe to eat. Then compare the energy content for the same weight and see whether the product variant and packaging suit your needs.
| What to consider | What should you check? | Who is this most relevant for? |
|---|---|---|
| Energy per portion | Compare the kcal per 100 g for the exact product variant, and calculate the values for the same weighed portion. | I want to know how much energy my own portion provides, not just what the packaging says per 100 g. Around 36% of consumers prioritise energy per portion. |
| Allergens and school rules | Check the ingredients and warnings on the packaging, as well as the rules at your child’s school or in their class. | If I’m packing nuts for school, I want to know first whether they’re allowed and can be eaten safely. Around 29% of consumers prioritise safety and permission from the school. |
| Nutritional quality | Check the ingredients, salt and any added ingredients separately; ‘unsalted’ on its own tells you nothing about the energy content. | I’m looking for a snack that fits a child’s nutritional needs, without turning a calorie comparison into a diet goal. Around 21% of consumers prioritise suitable nutritional quality. |
| Portioning and storage | Check the net weight and storage instructions; if you’re comparing prices, compare the cost for the same quantity. | I want packaging that’s easy to divide up for school days and can be stored properly once opened. Around 14% of consumers prioritise everyday convenience and cost. |
A product not listing added salt or sugar doesn’t mean it has a low energy content. Albert Heijn lists AH Amandelen ongezouten at 627 kcal per 100 g.
Check the nutritional information and ingredients separately, and compare products at the same weight.
Products may show nutritional values for different portion sizes. Any difference per portion may therefore partly reflect the weight chosen for that portion.
First, calculate the values for the same weight. Don’t use this comparison as personal dietary advice.
Ingredients and warnings vary between product variants. A brand name alone won’t tell you whether a product is suitable for someone with an allergy or complies with a school’s rules.
Check the up-to-date information on the exact packaging every time you buy, and check the school’s rules.
A reference intake for an average adult isn’t a dietary target for a child. The Netherlands Nutrition Centre advises against putting a child on a diet without professional guidance.
Use product values to compare variants, not to set a calorie limit or weight-loss portion for a child.
The examples below apply to the products or product ranges named. Mentioning a brand doesn’t mean every product from that brand has the same ingredients or is available everywhere.
Worth considering if you’re specifically looking for an unsalted peanut option, such as Duyvis Pinda’s Ongezouten 235 g.
AH Amandelen ongezouten 190 g is a specific example if you’re looking for almonds with no added salt.
Jumbo Pistachenoten Ongezouten 200 g is a specific pistachio option to assess by weight and ingredients.
The Alesto range includes various nuts, dried fruit and snacks; always check the specific product variant.
The ALDI nut mix mentioned is an option if you’re looking for a single unsalted pack containing several types of nuts.
PLUS Cashewnoten ongezouten ongebrand 200 g is a specific example if you’re looking for unroasted cashews.
These unsalted nuts and nut mixes are for anyone who wants to compare ingredients and energy per weighed portion. The energy values listed don’t make these products low in calories.
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An unsalted nut mix you can divide into portions if you’d like to take a selection of nuts with you.
The ingredients list hazelnuts, walnuts, almonds and cashews. The product information states that it contains 0,01 g of salt and may contain traces of other nuts and peanuts.
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A raw, unsalted almond option if you’d like to portion out a specific type of nut.
The product information states that it contains 591 kcal and 0,03 g of salt per 100 g. The ingredients list almonds; this isn’t a low-calorie product.
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An almond option to weigh out if you’re looking for almonds with no added salt.
The product information states that it contains 578 kcal per 100 g and 0 g of salt. The description says it is made from 100% almonds, and the allergen information lists almonds. This isn’t a low-calorie product.
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A roasted, unsalted cashew option if you’d like to take cashews with you.
The nutritional information states that it contains 596 kcal and 0,067 g of salt per 100 g. The allergen information lists cashews; this isn’t a low-calorie product.
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An unsalted mix to weigh out if you’d like several types of nuts in one pack.
The product information states that it contains 615 kcal per 100 g and lists peanuts, almonds, cashews, Brazil nuts and hazelnuts as ingredients. This isn’t a low-calorie product; check the allergen information for your needs.
No. For solid foods, the European Commission sets a maximum of 40 kcal per 100 g for a ‘low energy’ claim. The product values reviewed are higher: the variants listed range from 578 to 627 kcal per 100 g. A smaller portion contains less energy from that product, but it doesn’t make the product itself low in calories.
Not on the basis of calories alone. The Netherlands Nutrition Centre advises against putting children on a diet without professional guidance, even if they are overweight. Choose food that supports your child’s growth, and discuss any concerns about their weight with an appropriate healthcare professional.
That depends on the rules at your child’s school or in their class. For example, OBS De Venen describes restrictions for younger classes due to diagnosed allergies. This is the school’s policy, not a rule for all schools in the Netherlands. Ask what rules apply to your child’s class.
No. A child’s age or starting school doesn’t by itself mean they can eat whole nuts safely. Albert Heijn warns that the almonds mentioned may pose a choking risk for young children, as does Duyvis for the peanuts mentioned. Follow the warning on the exact packaging, and don’t give whole nuts to a child who can’t eat them safely.
Read the full ingredients list and allergen information on the exact packaging. The NVWA lists peanuts and nuts among the allergens that must be declared on pre-packed products. Since 1 January 2026, the NVWA has also checked during inspections that warnings about possible cross-contamination are declared correctly.
