Calorie-conscious night-time snackers
You want to enjoy crisps during your night shift without confusing the calories per portion with those per 100 g. You compare labels and decide how much to take with you.
Who is this choice relevant to?
People who portion snacks in advance
You’d rather take a measured snack with you than treat a whole bag as one portion. Label portions vary, so sealing the bag properly matters if you’re spreading it across several shifts.
Night workers who want to eat lightly
You’re looking for a small savoury snack alongside your planned meals. General dietary guidance from Diakonessenhuis advises against eating too much during night shifts; this is not evidence that any particular crisp improves alertness or sleep.
What should you look for when buying?
Compare the nutritional values per 100 g first, then decide how much you want to take with you. Product information from Albert Heijn, Doritos and Jumbo lists portions of 25 or 30 g, so these portions are not directly comparable.
| What to consider | What should you look for? | Who does this matter to? |
|---|---|---|
| Energy per 100 g | Compare the same quantity and exactly the same flavour; then work out the energy in the portion you’ve weighed. | If I want to limit my calorie intake, I compare the energy value for the same quantity before choosing a portion. Around 42% of consumers make energy per 100 g their top buying priority. |
| Taking a portion with you | Check the portion weight and the number of portions shown on the label; weigh your own amount rather than automatically following the label portion. | When I want to take a measured snack to work, choosing my own portion helps me decide how much to take in advance. Around 33% of consumers prioritise portion control. |
| A small snack alongside meals | Consider how much you want to eat and the fat content; decide how the snack fits alongside your planned meals. | If I want something savoury at night, I look for a modest snack rather than a large amount. Around 17% of consumers make eating lightly at night their top priority. |
| Pack size | Compare the net weight and number of portions with your planned snack breaks; think about how you’ll seal and store an opened bag. | If I want to spread a bag across several shifts, I want to be able to store the rest properly and use it in good time. Around 8% of consumers cite a suitable quantity and reducing leftovers as their top priority. |
Common pitfalls
-
Assuming a label portion is a standard portion for comparison
The labels checked use portions of 25 g and 30 g. Any difference in energy per portion may therefore be mainly due to the difference in quantity.
Compare the values per 100 g first, then use the same portion weight, weighed out by you.
-
Confusing a small portion with a low-calorie product
The European Commission sets a limit of no more than 40 kcal per 100 g for the claim ‘low calorie’ on solid foods. A smaller portion does not change the energy per 100 g.
Describe a smaller amount as a smaller portion; don’t base a product claim on the amount you serve yourself.
-
Choosing a large bag without a plan for the rest
Crisps may lose their crunch after opening. The Netherlands Nutrition Centre advises storing opened crisps in a cool, dry, dark place in a tightly sealed container.
Choose a pack that suits your planned snack breaks and seal the rest properly after use.
Brands and varieties to compare
Albert Heijn
AH Plain Tortilla Chips are a product-specific option for comparing label portions and nutritional values.
- For this variety, Albert Heijn lists a 25 g portion and a gluten-free label.
- The product information states that it may contain soya. Check the pack for allergen information relevant to you.
Doritos
The 170 g Dutch Original variety is useful for checking the energy, salt and fibre on the label.
- Albert Heijn’s product information lists 470 kcal, 0.71 g of salt and 6.2 g of fibre per 100 g for this variety.
- The nutritional values and allergen information apply to the Original variety; don’t assume they apply to other flavours or products.
Jumbo
The 300 g plain variety is worth comparing if you want to spread a bag across several snack breaks.
- Jumbo lists ten label portions and a 30 g portion for this pack.
- This variety contains 481 kcal per 100 g; the pack size doesn’t remove the need to weigh out your own portion.
Lidl
Lidl Netherlands lists Snack Day Tortilla Chips in Sweet Chilli as a specific flavour variety.
- The product page confirms the name and flavour of this variety.
- A flavour name alone tells you nothing about the energy per 100 g; check the nutritional information for the exact variety.
Mission
Mission Foods Europe describes round and triangular tortilla chips in flavours including Salted, Chilli and Cheese.
- The European product range includes examples of different shapes and flavours.
- A European product range doesn’t confirm that a specific variety is available in Dutch shops; check the information on the exact pack too.
Tortilla chips at Joybuy
These Joybuy products are tortilla chips or nacho chips with an energy value per 100 g that lets you compare portions. None of the values shown meets the EU threshold for the claim ‘low calorie’.
Image unavailable
Doritos Dippers Original, 185 g
If you want to weigh out a portion, you can use the listed energy per 100 g to work out the value for that amount; the product information lists 470 kcal per 100 g.
The pack contains 185 g. This value is above the EU threshold for the claim ‘low calorie’.
Image unavailable
Santa Maria Nacho Chips Original, 475 g
If you want to split a larger pack, the product information lists 472 kcal per 100 g, so you can compare it with a portion you’ve weighed out.
The pack contains 475 g; the product description suggests sharing it and sealing the pack tightly after opening.
Image unavailable
Santa Maria Tortilla Chips Salted, 475 g
If you want to calculate the energy in your own portion, the product information lists 472 kcal per 100 g.
The pack contains 475 g. Compare the value with that of the exact flavour variety you’re considering.
Image unavailable
Santa Maria Original Nacho Chips, 185 g
If you’re looking for a smaller pack for a snack, the product information lists 474 kcal per 100 g, so you can compare it with the amount you’ve weighed out.
The pack contains 185 g; the product description suggests enjoying it as a snack and sealing the pack tightly after opening.
Frequently asked questions
Can you call regular tortilla chips low calorie if you eat a small portion?
No. According to the European Commission, the ‘low calorie’ nutrition claim for solid foods applies to products containing no more than 40 kcal (170 kJ) per 100 g. A smaller portion doesn’t change the energy value per 100 g.
Does reduced energy mean the same as low calorie?
No. To use the claim ‘reduced energy’, a product must contain at least 30% less energy, and the feature responsible for the reduction must be stated. The claim ‘low calorie’ has a separate threshold; a small difference between two varieties doesn’t prove a reduced-energy claim.
How do you calculate the calories in your own portion?
Multiply the kcal per 100 g by the weight of your portion in grams, then divide by 100. At 470 kcal per 100 g, a weighed portion of 25 g works out at 117.5 kcal, while a 30 g portion is 141 kcal. These calculations are based on declared average nutritional values.
Are corn chips automatically suitable if you need to avoid gluten or soya?
No. Check the ingredients list and allergen information on the pack for the exact variety. The type of grain used isn’t enough on its own to establish whether a product is suitable; the NVWA states that allergens must be clearly listed on the label.
How should you store crisps if you’re spreading them across several shifts?
Store opened crisps in a cool, dry, dark place in a tightly sealed container. The Netherlands Nutrition Centre’s general advice is to keep them in a kitchen cupboard for 2–5 days; also follow the storage instructions on the pack.