Shoppers planning one snack
A pack with one clearly labelled serving makes it easier to compare the calories in the amount you intend to eat. For a larger bag, check how many servings the label describes.
Who might need a different pack?
Shoppers comparing salt
Plain, unsalted and roasted-and-salted nuts are different choices. Check the ingredients and compare salt for both the stated serving and per 100g.
Shoppers checking allergens and ingredients
Read the current pack for the named nuts and any other ingredients or cross-contact warnings that matter to you. A fruit-and-nut mix needs a separate check from a pack of plain nuts.
What should you check before buying?
Start with the amount you would eat in one sitting, then use the label to compare products on the same basis. The Food Standards Agency says traffic-light labels, where present, can help with comparisons of calories, fat, sugars and salt.
| Priority | What to check | Your needs |
|---|---|---|
| Snack portion | Find the kcal for the stated serving or whole pack. Check the serving weight and number of servings; Sainsbury's lists 103 kcal for the 17g edible serving in its 35g pistachio pack. | I want to know the calories in the amount I am likely to eat, particularly if I might finish the pack at once. |
| Shells and weight | For in-shell nuts, check whether the nutrition figures refer to edible nuts. Sainsbury's distinguishes its 35g pack weight from its 17g edible serving. | If I am comparing an in-shell pack with kernels, I need the serving weights to mean the same thing. |
| Salt | Check whether salt appears in the ingredients and compare salt per serving and per 100g. Tesco lists 0.25g salt per 25g serving of its salted pistachio kernels. | I would rather distinguish an unsalted pack from a salted one than assume their salt figures are alike. |
| Mix ingredients | Read the ingredient list and sugars figure when comparing plain nuts with a mix. M&S lists 502 kcal and 35.5g sugars per 100g for its Fruit and Nuts mix, which contains raisins. | A sweeter fruit-and-nut snack may appeal to me, but I do not want to compare it with plain nuts on calories alone. |
| Allergens | Check the current pack for the nuts used, other ingredients and relevant cross-contact statements, especially when choosing a mix. | I need the ingredient and allergen information to fit my requirements before portion size becomes the deciding factor. |
Common comparison mistakes
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Calling the whole bag one snack
The labelled serving may be only part of the pack. ASDA, for example, gives nutrition figures for one-quarter of each of its 200g in-shell pistachio packs.
Check the calories for the amount you expect to eat, and divide a multi-serving bag if you want to follow its stated portion.
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Comparing shells as though they were edible
Sainsbury's describes its 35g in-shell pack as containing a 17g serving of edible pistachios. Comparing 35g directly with the weight of shelled kernels would mix two different measures.
Check whether each serving weight and nutrition figure includes or excludes shells.
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Assuming every pistachio pack has the same salt content
Salt varies by product: Tesco lists 0.25g per 25g serving of its salted kernels, while ASDA lists 0.28g per one-quarter-pack serving of its roasted-and-salted in-shell pistachios.
Use the salt figure and serving size on the particular pack you are considering.
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Treating fruit-and-nut mixes as plain nuts
The M&S Fruit and Nuts mix contains raisins and lists 35.5g sugars per 100g. Its ingredients differ from those of a plain-nut snack.
Compare the ingredient list, nutrition figures and allergens as well as calories when choosing between the two.
Brand and retailer examples
These examples show why the particular pack and its labelled serving matter more than the retailer name.
Sainsbury's
Its 35g in-shell pistachio pack provides an example of a whole pack labelled as one edible serving.
- Sainsbury's lists 103 kcal for the pack's 17g of edible nuts.
- The same listing gives 604 kcal per 100g; the gross pack weight includes shells.
Asda
Its reviewed 200g in-shell pistachio packs include unsalted and roasted-and-salted versions.
- ASDA lists 153 kcal per one-quarter pack for its unsalted pistachios and 156 kcal per one-quarter pack for its roasted-and-salted version, in both cases excluding shells.
- A one-quarter-pack serving is not the whole 200g bag; the salted version lists 0.28g salt per stated serving.
Tesco
Its reviewed 100g bag contains roasted, salted pistachio kernels without shells.
- Tesco lists 145 kcal for a 25g serving.
- That serving also lists 0.25g salt, and the bag contains more than one 25g portion.
M&S
Its reviewed products include cashews and a Fruit and Nuts mix, which call for different ingredient comparisons.
- M&S lists 601 kcal per 100g for its cashews and 502 kcal per 100g for its Fruit and Nuts mix.
- The mix contains raisins and lists 35.5g sugars per 100g, so its lower kcal-per-100g figure is not a like-for-like comparison with plain nuts.
Joybuy product options
These options include chestnuts, macadamias and pistachios in different pack sizes. Chestnuts are not pistachios: for any of these products, use the current pack's serving and nutrition figures to decide how much fits your planned snack.
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Three Squirrels Light Pack Sweet Chestnut Kernels 50 g
A 50 g chestnut-kernel pack to consider if you want a smaller pack rather than pistachios. Check its labelled calories and ingredients before treating the pack as one snack.
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Merchant Gourmet Whole Chestnuts 180g
This larger chestnut pack calls for a serving-size check if you plan to eat only part of it. Compare the calories for your intended portion, not just the 180g pack weight.
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Wolong Macadamia Nuts 140g
If you prefer macadamia nuts, check the calories for the portion you would take from this 140g bag. The pack size alone does not define one snack.
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BE&CHEERY Roasted and Salted Pistachios 100g
A 100g roasted-and-salted pistachio pack for shoppers who want that flavour. Check both calories and salt for the amount you intend to eat; do not assume the full bag is one serving.
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Xue Ji Lightly Salted Pistachios 120g
The name describes these 120g pistachios as lightly salted, but use the pack's salt figure rather than the wording to compare them with unsalted or other salted nuts. Check the calories for your intended portion too.
Questions about nut snacks
Are nuts low in calories?
Do not assume so from the category name. Tesco lists 582 kcal per 100g for its salted pistachio kernels, while Sainsbury's lists 604 kcal per 100g for its in-shell pistachios; compare the calories in the serving you would actually eat.
How do I compare an in-shell pack with shelled nuts?
Check whether each nutrition figure applies to edible nuts rather than the gross pack weight. Sainsbury's 35g in-shell pistachio pack lists a 17g edible serving, so its pack weight should not be compared directly with a 35g serving of kernels.
Does a small labelled serving make a larger bag one snack?
No. ASDA lists nutrition for one-quarter of each reviewed 200g in-shell pistachio pack; eating a different amount calls for checking how the label's serving relates to your portion.
What should I check when choosing salted pistachios?
Compare salt for the stated serving as well as per 100g, especially when serving sizes differ. Tesco lists 0.25g salt per 25g serving of its salted kernels, while ASDA lists 0.28g per one-quarter-pack serving of its roasted-and-salted in-shell pistachios.
Is a fruit-and-nut mix comparable to plain nuts?
Not on calories alone. The reviewed M&S Fruit and Nuts mix contains raisins and lists 35.5g sugars per 100g; check its ingredients, nutrition and allergens against the particular plain-nut pack you are considering.