When choosing a nut snack for studying, check how much protein there is in the portion you actually eat. Don’t rely on a claim on the front of the pack alone. The Netherlands Nutrition Centre lists 6.3 g of protein per 25 g of unsalted peanuts and 5.4 g per 25 g of unsalted almonds. These are general nutritional values, not brand specifications. If you also do sport, consider the snack as part of your overall diet and training routine.
You’re looking for a nut snack to eat while studying and want to know how much protein your portion provides, rather than judging it by the product name alone. The Netherlands Nutrition Centre gives general values per portion for unsalted peanuts and almonds.
You’re combining exam revision with strength or endurance training and want to consider a snack as part of your overall diet. The Netherlands Nutrition Centre notes that most people who do sport don’t need special protein shakes or bars; general guidance isn’t a personalised meal plan.
You want to decide in advance how much you’ll eat during a study session and store the rest properly. The Netherlands Nutrition Centre recommends keeping nuts dry and in a tightly sealed container.
A good fit if: you want to compare the general protein contribution of a small portion. The Netherlands Nutrition Centre lists 6.3 g of protein per 25 g of unsalted peanuts.
Bear in mind: this is a general nutritional value, not a value that applies to every brand or product. Peanuts are also an allergen.
A good fit if: you prefer almonds and want to factor in their protein contribution per portion. The Netherlands Nutrition Centre’s general value is 5.4 g per 25 g of unsalted almonds.
Bear in mind: the general value per 25 g is lower than that for unsalted peanuts. Always check the label of the option you choose.
A good fit if: you want to combine different types of nuts in one snack.
Bear in mind: for unsalted nuts in general, the Netherlands Nutrition Centre lists 4.5 g of protein and 164 kcal per 25 g. The ingredients and nutritional value vary from one mix to another.
Start by deciding what matters most to you: the protein in your portion, a pre-measured amount or convenience across several study sessions.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein per portion | Compare protein and energy using the same basis on the label, then calculate the values for the portion you eat. Don’t treat general values as brand specifications. | If I’m choosing a snack for its protein contribution, I want to calculate it based on my own portion. Around 45% of consumers make protein the top priority in a snack. |
| Portion size while studying | Decide in advance how much you’ll have and whether you can store the rest in a tightly sealed container. | If I keep snacking during a long study session, I want to decide my portion in advance and keep the rest fresh. Around 36% of consumers prioritise portion control. |
| Taste and convenience | Check the specific variety, ingredients and allergens on the packaging. Also think about how you’ll store the rest. | If I’m choosing a snack I enjoy and can easily take with me or store, I want to be sure which variety I’m buying. Around 19% of consumers prioritise taste and convenience. |
A claim on the packaging doesn’t automatically tell you how much protein you’ll get from your portion or how it fits into your overall diet. The Netherlands Nutrition Centre stresses the importance of your overall eating pattern.
Check the nutritional information per 100 g and calculate the amount for your portion. Make sport-related choices with your training and overall diet in mind.
The Netherlands Nutrition Centre’s general reference for unsalted nuts is 164 kcal and 4.5 g of protein per 25 g. The amount you get therefore depends on your portion size.
Calculate protein and energy for the same portion size before comparing products.
Allergen information and product varieties are specific to the packaging. The NVWA (Netherlands Food and Consumer Product Safety Authority) says that allergen information must appear on the label of pre-packed products.
Read the current packaging, including the ingredients and allergen information. If there’s a safety alert, check the product name, packaging and best-before date listed.
The Netherlands Nutrition Centre advises keeping nuts dry and in a tightly sealed container.
Seal the pack carefully after use or use a suitable storage container, and follow the storage instructions on the packaging.
Duyvis offers an unsalted peanut variety, giving you a specific product to check on the label.
The AH own-brand range includes a variety of unsalted almonds.
Jumbo offers a variety of unsalted Kingsize peanuts in a 350 g pack.
The Lidl range includes a product page for unsalted almonds.
The ALDI range includes unsalted roasted peanuts and cashews under the TRADER JOE’S brand, among other products.
PLUS offers an own-brand variety of unsalted peanuts in a 250 g pack.
This selection includes mixed nuts, peanuts and almonds. Check each pack to see which variety and nutritional values suit your study snack.
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A mix for anyone who wants to combine different types of nuts in one snack.
The listed varieties are almonds, cashews and peanuts.
Check the nutritional information on the pack for the portion you eat.
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An almond option for anyone who wants to factor the protein content of almonds into their portion.
The nutritional information lists 21.5 g of protein per 100 g.
Ingredients: 100% almond kernels. Contains almonds.
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An unsalted peanut option for anyone considering peanuts as a study snack.
The nutritional information lists 27 g of protein per 100 g.
The product information lists 99% peanuts and sunflower oil. May contain traces of cashews.
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A raw, unsalted almond option for anyone looking for almonds as a snack.
The nutritional information lists 24 g of protein per 100 g.
Check the current packaging for ingredients and allergen information.
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An almond option for anyone who wants to divide a larger pack across several snack occasions.
The nutritional information lists 21.0 g of protein per 100 g.
The product information lists 100% almonds and no added salt. Seal the pack after opening.
Multiply the number of grams of protein per 100 g by the weight of your portion, then divide by 100. Use the current value for your product; the Netherlands Nutrition Centre’s values for peanuts and almonds are general references.
According to the Netherlands Nutrition Centre, most people who do sport don’t need special protein shakes or bars if they eat a healthy, varied diet. Your choice also depends on your training and overall diet; general guidance isn’t personalised nutritional advice.
Store nuts in a tightly sealed container in a dry place. The Netherlands Nutrition Centre recommends a cool place, for example at 10 to 15 °C. Also follow the storage instructions on the specific pack.
According to the NVWA, allergen information must appear on the label of pre-packed products. Check the specific packaging and information about possible traces; an unsalted variety isn’t automatically suitable for someone with an allergy.
Don’t eat the affected product. Compare the product name, packaging and best-before date with the notice. The NVWA warning of 20 May 2026 concerned TRADER JOE’S unsalted cashews, 170 grams, with a best-before date of 23-09-2026. Albert Heijn named AH Extra Large Salted Peanuts in a tub with a best-before date of 04-11-2026. These warnings apply to the specific products listed, not to all nuts from those shops.
