Choose based on the amount of protein in a portion you’ll actually eat, and match the pack size to how much you’ll use during the week. The Netherlands Nutrition Centre gives 6.3 g of protein per 25 g of unsalted peanuts and 5.4 g per 25 g of unsalted almonds as general reference values. For branded products, always check the product’s own nutrition table, and think of nuts as part of your overall diet.
You want to know how much a handful of nuts contributes to your protein intake, without treating a snack as a complete post-workout meal. The Netherlands Nutrition Centre provides general protein values per portion; the value on the pack applies to that specific product.
You’re shopping for several occasions and want to match the pack size to what your household will actually use. Products from retailers including Jumbo, PLUS and ALDI show that pack sizes can vary.
You might be looking for unsalted nuts, a particular mix of varieties or a specific preparation method. The Netherlands Nutrition Centre recommends eating a variety of nuts; if you have a known allergy, check the information on the exact product pack. The NVWA treats peanuts and tree nuts as separate allergen categories.
First compare the protein in a typical portion, then work out how much you’ll need for the week, and finally check the ingredients and allergen information.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein per portion | Compare the same portion size. As general reference values, the Netherlands Nutrition Centre gives 6.3 g per 25 g of unsalted peanuts and 5.4 g per 25 g of unsalted almonds; for a branded product, use its own nutrition table. | If you want to know what your post-workout snack contributes, look at the portion you actually eat. Around 45% of consumers in this breakdown prioritise protein per portion. |
| Pack size | Match the pack size to the number of people eating, the occasions you have planned and your chosen portion. Jumbo lists a 500 g pack as one example, while PLUS and ALDI list 250 g packs. | When shopping for several people or occasions, you’ll want to plan enough stock without treating the pack size as a recommended portion. Around 36% of consumers prioritise the amount they plan to use during the week. |
| Ingredients and variety | Check the ingredients, salt content and preparation method separately. If you have an allergy, also check the allergen information on the exact pack. | If you want to vary your choices or are looking for a particular combination, the ingredients will help you see what’s actually in the pack. Around 19% of consumers look at this first. |
The term ‘high protein’ in a search query doesn’t, by itself, tell you whether a specific pack meets the requirements for a nutrition claim. The European Commission states that nutrition claims may only be used if they are included in EU rules. So compare the specific product information, and don’t treat a claim as a substitute for the nutrition table.
The amount of protein you get depends on your portion and what else you eat. The Netherlands Nutrition Centre says that most people who exercise don’t need special protein bars or shakes if they eat a varied diet.
Work out the contribution based on the portion you actually eat, and consider it alongside the rest of your diet.
Duyvis describes Oven Baked Peanuts Original as being made without added oil or fat. That alone doesn’t tell you the salt content or the other nutritional values.
Check the preparation method, salt content and nutrition table as separate features.
The product ranges reviewed include an unsalted peanut option and an oven-baked variety.
AH Unsalted Almonds is an own-brand option if you want to add almonds to your weekly shop.
Jumbo lists unsalted peanuts, including a pack labelled Value Pack 500 g.
Lidl lists an unsalted almond product for shoppers looking to buy almonds as part of their supermarket shop.
The Dutch product information lists Trader Joe’s roasted, unsalted peanuts in a 250 g pack.
PLUS Unsalted Peanuts is an own-brand option listed in a 250 g pack.
A selection of Joybuy products featuring almonds, peanuts and nut mixes, with product details and protein values as listed for each individual pack.
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An option if you want to portion out almonds and are looking for a 160 g pack.
The ingredients list states 100% almond kernels. The nutrition table lists 21.5 g of protein per 100 g.
Contains almonds.
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An option if you’re looking for unsalted peanuts and want to work out the protein per portion.
The nutrition table lists 27 g of protein per 100 g. The ingredients list states 99% peanuts and sunflower oil; the pack contains 250 g.
Contains peanuts and may contain cashew nuts.
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An option if you’re looking for raw, unsalted almonds and want to plan how much you’ll need for the week.
The nutrition table lists 24 g of protein per 100 g. The pack contains 200 g.
The ingredients information lists almonds, but the allergen information also states that none of the 14 main EU allergens are present. Check the current packaging before buying, especially if you have an allergy.
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An option if you want to match a larger pack of almonds to the portions you have planned.
The product information lists 100% almonds, no added salt and 21.0 g of protein per 100 g. The pack contains 500 g.
Contains almonds.
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An option if you want to combine different types of nuts in an unsalted mix.
The product information lists hazelnuts, walnuts, almonds and cashew nuts. The nutrition table lists 16.9 g of protein per 100 g; the pack contains 500 g.
May contain traces of peanuts and other nuts.
Not necessarily. The Netherlands Nutrition Centre says that most people who exercise don’t need special protein shakes or bars if they eat a varied diet. So consider your snack as part of your overall diet.
Multiply the number of people eating by the number of planned occasions and the portion size in grams, then divide by the amount in each pack. For example, one person having seven planned 25 g portions would need 175 g. This is for planning your shopping, not individual dietary advice.
Check the information on the pack of the exact product. The NVWA lists peanuts and tree nuts as separate allergen categories; if you have a known allergy, don’t assume that a different type of nut will automatically be suitable.
Follow the instructions on the product label. For borrelnootjes, the Netherlands Nutrition Centre recommends storing them in a cool, dry, dark place in a tightly sealed container. Don’t automatically apply this advice as storage guidance for every type of unsalted nut.
Follow the instructions in the specific warning and check the product name and affected pack or batch. The NVWA publishes warnings about products you should not buy, eat or use; a warning about one product doesn’t mean the whole brand is covered by the same warning.
