Plain unsalted nuts can be a useful snack. They provide unsaturated fats and fibre, and a small portion is easy to pack. At the supermarket, check the ingredients and sodium figures if you are choosing between plain nuts, salted nuts and a flavoured mix.
Trail mix can be made with nuts and dried fruit, or it can contain chocolate, sweet coatings and salty ingredients. Decide what you want the snack to provide, then choose the mix and portion. For school snacks, check allergy rules before packing nuts.
- Start with plain or unsalted nuts if you want to keep sodium lower.
- Read the ingredients on roasted and flavoured products.
- Compare packs on an equal weight basis and use the portion you actually eat.
- Keep allergy and age-appropriate preparation in mind.
In this guide
Section 1 of 5
Choose plain nuts or a mix
HealthHub identifies plain nuts as a source of unsaturated fat and fibre and suggests checking for added salt or sugar. Plain dry-roasted nuts can give you a roasted flavour without needing a sweet or salty coating. Read the specific ingredients because roasting and flavouring are separate choices. HealthHub’s guide to choosing nuts
| Option | Why choose it | What to check |
|---|---|---|
| Plain unsalted nuts | A simple snack or topping | Ingredients, allergens and pack size |
| Dry-roasted nuts | A more toasted taste | Whether salt or flavouring is added |
| Salted nuts | A savoury flavour | Sodium per 100 g and portion |
| Sweet-coated nuts | A sweet snack | The coating ingredients and amount you eat |
| Trail mix | A combination of textures | The proportions of nuts, fruit, chocolate or other additions |
Section 2 of 5
Compare sodium and your serving
Use the per-100-g column to compare similar products. Then check what you actually eat. If one bag calls 20 g a serving and another calls 35 g a serving, their per-serving sodium figures describe different amounts. Compare the same weight before deciding which is lower.
Try a label calculation
Suppose a pack lists 360 mg of sodium per 100 g. A 25 g portion contains 90 mg. A 50 g portion contains 180 mg. These are example figures. A small bowl makes the amount easier to see than repeatedly taking a handful from a shared bag. HealthHub’s guide to nutrition labels
An unsalted mix can include other ingredients that contribute sodium. Check both the ingredients and the final number. A homemade mix lets you see what goes into it and adjust the amount of each ingredient.
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Section 3 of 5
Make a mix for a real eating occasion
For a short work break, set aside a small portion of plain nuts and take a piece of fresh fruit if you want it. For a longer afternoon, use the nuts as part of a snack rather than assuming one small portion will be enough. A piece of fruit and a separate plain yoghurt can work at home or where you can keep it cold.
If you like dried fruit in trail mix, add enough for the flavour and texture you want. If you mainly want the nuts, build the mix around them and add a smaller amount of the other ingredients. An equal volume of different mixes can contain very different proportions.
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Section 4 of 5
Pack and store the snack safely
Read the allergen declaration and check school or workplace rules before bringing nuts into shared settings. A mixed pack may contain several nuts or have cross-contact information. If someone has a known allergy, use their individual guidance and avoid sharing the snack with them. Use an age-appropriate form for young children.
Store nuts as the pack directs. If a large bag is shared across several days, portion it with a clean, dry utensil and close the remaining pack. Compare what you actually finish before buying a larger bag for its lower price per gram.
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Section 5 of 5
Questions about nuts and trail mix
Are roasted nuts always salted?
No. Check the ingredients and sodium information on that pack.
Is trail mix a meal?
A small pack is usually used as a snack. If you need lunch, choose a meal with a staple, protein food and vegetables or fruit.
Is a handful an exact measure?
Hand sizes and nut sizes vary. Use a scale or the label serving size if you need a precise comparison.
Can I pack nuts for school?
Check the school’s allergy rules first and choose another snack if nuts are restricted.