For a calorie-conscious elevenses, decide how much you will eat before opening the packet and compare the energy for that portion. Kent Community Health NHS Foundation Trust gives examples of 12 almonds at about 80 kcal and 15g of pistachios at about 90 kcal; these are averages, so use the current pack label for your chosen product.
If you want nuts at elevenses without eating straight from a large packet, a counted or weighed portion gives you an amount to compare with the label. Kent Community Health NHS Foundation Trust lists 12 almonds at about 80 kcal and 15g of pistachios at about 90 kcal as examples, not values for every product.
If added salt matters to you, compare the ingredients and salt per 100g rather than relying on the nut type alone. Marks & Spencer lists 0.03g salt per 100g for its Natural Shelled Pistachios and 1.60g per 100g for its Roasted and Salted Pistachios.
For a lunchbox, desk snack or shared packet, read the exact product’s allergen and age-suitability statements. Sainsbury’s warns that its Pistachio Nuts may not suit people allergic to other nuts or sesame because of manufacturing methods; the warnings on another packet may differ.
Start with the amount you intend to eat. Then compare nutrition on the same weight basis and check ingredients and suitability on the particular pack.
| Priority | What to check | Your needs |
|---|---|---|
| Portion and energy | Check kcal per 100g, then calculate the energy for the weight you will eat. If a serving value is shown, check its gram weight too. Kent Community Health NHS Foundation Trust says its small-portion examples are averages. | I want a portion I can set aside for elevenses, rather than an open-ended handful from the packet. |
| Ingredients and salt | Read the ingredient list and compare salt per 100g on the same basis. Marks & Spencer lists 576 kcal and 0.03g salt per 100g for Natural Shelled Pistachios, against 597 kcal and 1.60g salt per 100g for its Roasted and Salted Pistachios. | Plain or seasoned nuts could work for me, but I want to know what has been added before choosing a flavour. |
| Allergens and age suitability | Check the exact pack’s allergen, cross-contact and choking statements. The Food Standards Agency distinguishes tree nuts from peanuts; that distinction does not replace a product-specific check. | Before I buy nuts for someone else, I need to know whether the particular packet is suitable for them. |
| Pack size and storage | Check whether the pack contains one portion or needs dividing, and follow its instructions after opening. Storage directions can differ between products. | A packet I can portion before elevenses is easier for me to plan than one I keep dipping into. |
The amount matters: Kent Community Health NHS Foundation Trust’s examples are 12 almonds at about 80 kcal or 15g of pistachios at about 90 kcal. Sainsbury’s lists 181 kcal for a 30g serving of its Pistachio Nuts.
Choose a gram weight first and put that amount in a bowl or container. Check the packet for the energy value that applies to it.
For the two Marks & Spencer pistachio products cited here, the plain version lists 0.03g salt and 576 kcal per 100g; the roasted-and-salted version lists 1.60g salt and 597 kcal per 100g. The difference is specific to these products.
Compare the ingredient lists and per-100g values of the actual packets you are considering, particularly if salt or added ingredients affect your choice.
The Food Standards Agency distinguishes peanuts from tree nuts. Individual packets can also carry warnings about other nuts or sesame, as Sainsbury’s does for its Pistachio Nuts.
Read every allergen and suitability statement on the exact pack before buying it for a person with an allergy.
Tesco advises that food ingredients, nutrition and allergens can change when products are reformulated. An online listing is therefore a useful way to narrow a choice, but it need not describe the pack in hand.
Read the current physical label before eating, especially when an allergen warning or a precise energy value matters.
These examples show what to compare on specific UK product listings; a brand name alone does not establish the nutrition or suitability of another product in its range.
Its cited natural almonds, natural shelled pistachios and roasted-and-salted pistachios provide examples for comparing energy and salt per 100g.
Its cited Pistachio Nuts listing gives a 30g serving value that can be used when planning an elevenses portion.
Its plain-nuts category provides a starting point for comparing different nut types and pack descriptions.
KP appears in Tesco’s cited category through dry-roasted and honey-roasted peanut products.
These options include chestnut packs, almonds and pistachios. Their pack sizes offer different ways to plan elevenses, but the amount you eat and the current label determine the energy for your snack.
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The three-pack format gives you separate amounts to consider for elevenses. Check the weight and energy shown for each pack before treating one as your intended portion.
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The 50g pack has a stated weight you can compare with your planned snack amount. Read its energy and ingredient information before deciding whether to eat the whole pack.
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If 120g is more than you intend to eat at elevenses, set aside a smaller weight and use the pack’s energy information for that amount. Check its allergen statements rather than assuming suitability from the product name.
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For an almond snack from a 500g pack, count or weigh out your intended portion before eating. Kent Community Health NHS Foundation Trust’s 12-almond example is about 80 kcal on average; check this pack’s label for its own values and allergen information.
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Set aside a portion from the 500g pack rather than using the pack size as a serving. If seasoning affects your choice, check the ingredients and salt value alongside the energy information on the current label.
Yes, if you choose an amount whose energy fits the snack you have planned. Kent Community Health NHS Foundation Trust gives 12 almonds at about 80 kcal and 15g of pistachios at about 90 kcal as average examples; check the current pack for the product you eat.
Use per 100g to compare products at the same weight, then use the stated serving weight or your own weighed portion to work out what you will eat. For example, Sainsbury’s lists 181 kcal per 30g serving for its Pistachio Nuts, while Marks & Spencer lists 576 kcal per 100g for Natural Shelled Pistachios.
No. The Food Standards Agency distinguishes peanuts, which are legumes, from tree nuts such as almonds and cashews. Neither category is automatically suitable for someone with an allergy: read the exact pack’s allergen and cross-contact statements.
Check the product’s age and choking warning. Marks & Spencer states that its Natural Almonds and Roasted and Salted Pistachios are not suitable for children under 36 months because of a choking hazard.
Follow the instructions on the exact pack, as the stated times can differ. The cited Marks & Spencer Natural Almonds say to eat within one week of opening, while its Cashew Nuts say to eat within one month; both call for cool, dry storage.