Choose unsalted peanuts if you’re looking for a familiar snack with a protein content you can check, and peanuts fit within the agreed allergen rules. Choose a mixed nut snack if variety matters more. Compare the protein content with the portion you actually give your child: according to the Voedingscentrum, most athletes don’t need special protein products. Check the school or childcare setting’s policy too. For children under 4, the Voedingscentrum recommends nut butter instead of whole nuts because of the risk of choking.
You’re looking for an everyday snack after school, around a training session. Compare the protein content per serving without assuming your child needs extra protein or that a particular nut aids recovery. The Voedingscentrum notes that most athletes don’t need special protein shakes or bars.
You want a varied snack in a portion you can keep track of. A mixed nut snack contains different types of nuts, so check the ingredients and bear the portion size in mind.
You’re buying for a child with allergen requirements, or for school or childcare. Check the current label and the setting’s policy. For children under 4, the Voedingscentrum recommends nut butter instead of whole nuts because of the risk of choking.
A good fit if: you’re looking for a peanut snack and it fits within the agreed allergen rules.
Bear in mind: peanuts are a separate allergen; general nutritional values don’t necessarily apply to every brand.
A good fit if: variety between different types of nuts is your priority.
Bear in mind: ingredients and nutritional values depend on the mix.
A good fit if: the current school or childcare policy excludes peanuts and nuts.
Bear in mind: another type of nut or peanut butter won’t necessarily be allowed either; choose a snack that meets the agreed requirements.
First check that the snack is suitable for the place where it will be eaten and complies with any allergen requirements. Then compare the nutritional values for the portion you give your child.
| What to consider | What to look for | Most relevant for |
|---|---|---|
| Protein per serving | Compare the protein per 100 g on the label of the exact product and calculate it for the portion weight; also check the energy content for the same portion. | If you mainly want to know how much protein the snack actually provides around sports, look at the portion eaten rather than the value per 100 g alone. Around 31% of consumers prioritise protein content. |
| Allergens and setting | Check the label for peanuts and types of nuts, and ask about the school or childcare setting’s policy. | If you need to consider an allergy, a young child or the setting’s rules, the snack must be suitable both for the person and the place where it will be eaten. Around 31% of consumers prioritise safety and suitability for the setting. |
| Portion and variety | Compare protein and energy for the same portion size, and check which nuts are in the mix. | If you’re looking for a regular snack at home with some variety, you’ll want to keep track of the portion and know what the mix contains. Around 23% of consumers focus mainly on portion size and variety. |
| Packaging and storage | Check the net weight and storage instructions on the exact pack. | If you use the snack regularly, the pack is practical when its size suits your needs and you can store the contents according to the label. Around 15% of consumers pay the most attention to packaging and practicality. |
A school or childcare setting may exclude both peanuts and nuts, even if the snack seems suitable at home. OBS De Venen states that it has this ban across the whole school; the same policy doesn’t automatically apply to other settings.
Check the school or childcare setting’s current rules before sending a snack in with your child. Don’t assume that peanut butter or another type of nut will be allowed.
The amount of protein and energy your child gets depends on the portion. A larger portion provides more than just extra protein.
Calculate the values for the weight you actually give your child. Don’t use a sample portion as daily guidance for every child.
A stated protein value doesn’t prove that extra protein is needed or that a product improves recovery. The Voedingscentrum’s general sports advice isn’t a recommendation for a specific product.
Keep the nutritional value, whether extra protein is needed and any health or recovery claims separate.
Contents, ingredients and allergen information can vary and change between product variants.
Check the full product name and current label before comparing nutritional values or terms of use.
The Unsalted Peanuts range is an option if you’re looking for a simple peanut snack with no added salt.
AH Unsalted Peanuts is a supermarket own-brand product to include in your comparison.
The Unroasted Mixed Nuts 200 g is an option if you want several types of nuts in one snack.
Alesto includes nuts and dried fruit; check the ingredients of the pack you choose within the range.
The Trader Joe’s Peanuts 250 g product described is a specific roasted, unsalted peanut option.
PLUS Unsalted Peanuts 250 g is a specific own-brand product you can compare on an equal net-weight basis.
This selection includes unsalted peanuts, almonds and mixed nuts. For children under 4, the Voedingscentrum recommends nut butter with no added sugar or salt instead of whole nuts because of the risk of choking; older children can choke too. Amsterdam UMC advises children to eat slowly at the table and to have an adult stay with them when they eat whole nuts.
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A peanut snack to compare by protein content per serving.
The product information lists 27 g of protein per 100 g and gives the ingredients as 99% peanuts and sunflower oil.
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An unsalted almond snack made with one type of nut.
The product information lists 24 g of protein per 100 g.
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A mixed nut snack for anyone who likes variety.
The product information lists peanuts, almonds, cashews, Brazil nuts and hazelnuts, 20.1 g of protein per 100 g and 0 g of salt per 100 g.
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A raw, unsalted mix if you’re looking for variety between types of nuts.
The product information lists hazelnuts, walnuts, almonds and cashews, with 19.1 g of protein per 100 g. It also mentions possible traces of peanuts.
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A larger pack of mixed nuts to compare if you use several portions from one pack.
The product information lists hazelnuts, walnuts, almonds and cashews, possible traces of peanuts and other nuts, 16.9 g of protein per 100 g and 0 g of salt per 100 g.
Not necessarily. According to the Voedingscentrum, most athletes don’t need special protein shakes or bars if they eat a healthy, varied diet. This general advice doesn’t determine an individual child’s protein needs or prove that a nut product aids recovery.
Multiply the protein value per 100 g by the portion weight, then divide by 100. For the 235 g Duyvis product, Flink lists 27 g of protein per 100 g; a sample 25 g portion therefore contains 6.75 g of protein. This sample portion isn’t daily guidance for children.
For children under 4, the Voedingscentrum recommends nut butter with no added sugar or salt instead of whole nuts because of the risk of choking. Amsterdam UMC warns that older children can choke too, and advises children to eat slowly at the table with an adult staying with them.
It depends on the policy at that particular setting. Peanuts and tree nuts are separate allergens, but a school may exclude both; OBS De Venen states that this applies across the whole school. So check the current rules at your child’s school or childcare setting.
Check the label on the exact pack. The Netherlands Food and Consumer Product Safety Authority states that allergen information must appear on the label of pre-packed products; peanuts and tree nuts are listed separately.
