For a working-from-home lunch, choose the amount you intend to eat rather than assuming plain nuts are low in calories: Marks & Spencer lists 561 kcal per 100g for Natural Almonds and 640 kcal per 100g for Natural Nut Medley. Compare energy per 100g, then check the calories in your portion, salt, ingredients and allergen information on the exact pack.
If nuts sit beside your lunch while you work, compare energy per 100g and put the amount you plan to eat in a separate bowl. Kent Community Health NHS Foundation Trust gives small nut quantities as snack examples and notes that their calorie values are averages.
Salt varies between the specific products: Marks & Spencer lists 0.03g per 100g for both Natural Almonds and Natural Nut Medley, while KP lists 1.3g per 100g for Original Salted Peanuts. Check the variant you intend to buy.
The Food Standards Agency distinguishes peanuts, which are legumes, from tree nuts. Check the ingredients and any precautionary allergen statement on the exact pack, particularly when buying a mix or shopping for someone with a relevant allergy.
Start with energy per 100g so pack sizes do not distort the comparison, then work out the amount you intend to eat at your desk.
| Priority | What to check | Your needs |
|---|---|---|
| Portion size | Read kcal per 100g, then check the calories for your chosen amount. Compare an individually sized pack with the amount you would serve from a larger bag. Kent Community Health NHS Foundation Trust gives 12 almonds at approximately 80 kcal as one snack example; the exact product label takes precedence. | I want a quantity I can set aside before returning to work, rather than eating directly from a sharing bag. |
| Energy information | Compare products on the same per-100g basis before considering serving suggestions. Marks & Spencer lists 561 kcal per 100g for Natural Almonds and 640 kcal per 100g for Natural Nut Medley; neither figure describes the calories in an unspecified handful. | A plain or natural-sounding name is not enough for my lunch plan; I need to know what my intended portion adds up to. |
| Salt and ingredients | Check salt per 100g and the ingredients of the exact variant. Marks & Spencer lists 0.03g salt per 100g for Natural Almonds and Natural Nut Medley, compared with 0.73g for its Roasted and Salted Mixed Nuts; KP lists 1.3g for Original Salted Peanuts. | If I would rather have a less salty snack, I need to compare labels instead of judging by the type of nut alone. |
| Allergens | Read the named ingredients, product-specific allergy advice and any precautionary statement on the pack. The Food Standards Agency identifies peanuts separately from tree nuts; Marks & Spencer labels its Natural Nut Medley unsuitable for people with nut, peanut or sesame allergies. | When I am buying for someone with an allergy, the exact mix and its pack wording matter more than a general description of nuts. |
Marks & Spencer lists 561 kcal per 100g for Natural Almonds and 640 kcal per 100g for Natural Nut Medley. The word “natural” does not tell you the calories in the amount you will eat.
Compare kcal per 100g, then check your intended portion rather than relying on the front of the pack.
The small quantities in Kent Community Health NHS Foundation Trust’s snack examples are different from an unmeasured amount eaten from a larger bag.
Put your intended portion in a bowl before sitting down to work. If you choose an individually sized pack, check its full-pack calories too.
Salt differs across the named products: Marks & Spencer lists 0.03g per 100g for Natural Almonds and 0.73g for Roasted and Salted Mixed Nuts, while KP lists 1.3g for Original Salted Peanuts.
Compare the salt line and ingredients on the exact products you are considering.
Peanuts and tree nuts are distinct allergen considerations, and a mixed product can name several nuts or carry additional allergy advice.
Check the current physical pack, including precautionary statements, before buying for anyone with a relevant allergy.
Marks & Spencer provides product-level nutrition and ingredient information for its Natural Almonds and Natural Nut Medley. Its Roasted and Salted Mixed Nuts offer a separately labelled comparison.
KP lists Original Salted Peanuts in several formats, including a 5x30g multipack.
Tesco’s plain-nuts category lists types including almonds, cashews, walnuts and mixed nuts, alongside some branded peanut products.
These chestnut packs and larger almond bag offer different pack sizes for a working-from-home snack. Check each product’s nutrition label and decide on your portion before using it alongside lunch.
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The 50 g pack provides a defined quantity to consider for a desk snack. Check its full-pack energy information before deciding whether to eat the whole pack with lunch.
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For a smaller desk portion, measure out the amount you intend to eat from this 120 g bag. Check the physical pack’s ingredients and allergen information before use.
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The 180 g pack allows you to set aside a portion for lunch rather than treating the pack as one serving. Check the physical pack for its current allergen and precautionary statements.
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If the 100 g pack will cover more than one snack, decide how much to serve each time. Read the physical pack’s allergen information, including any precautionary wording.
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This larger almond bag calls for a separate serving if you want a defined desk-snack portion. Check the pack’s energy per 100g and its allergen statement before deciding how much to use.
Do not assume so from the name. Marks & Spencer lists 561 kcal per 100g for Natural Almonds and 640 kcal per 100g for Natural Nut Medley. Check the calories for the portion you intend to eat.
Kent Community Health NHS Foundation Trust gives approximate examples including 12 almonds at 80 kcal, 15g of pistachios at 90 kcal and three Brazil nuts at 92 kcal. These are averages, so use your product’s label for its specific values.
Use kcal per 100g to compare products on the same basis, then check the amount you plan to eat. GOV.UK’s nutrition labelling information explains that per-portion figures can appear alongside, but not instead of, per-100g or per-100ml values.
No. The Food Standards Agency describes peanuts as legumes and distinguishes them from tree nuts such as almonds and cashews. Check the exact pack’s ingredients and precautionary allergen statements rather than assuming one nut product has the same allergy advice as another.
Follow the instructions for that product. Marks & Spencer says to reseal its Natural Almonds after opening and eat them within one week; check the pack you buy for its own storage directions.