Choose nuts based on how much protein the portion you actually eat provides, and weigh that portion: eating more nuts also means taking in more energy. According to the Netherlands Nutrition Centre, recreational athletes generally don't need special protein products; if you train intensively, your overall diet matters. Also check the nutritional information, allergens and storage instructions on the specific pack: a protein figure alone does not prove that a product can be marketed as ‘high protein’.
If you train intensively while on holiday, check how much protein your chosen portion contributes to your overall diet. The Netherlands Nutrition Centre distinguishes between recreational exercise and serious strength or endurance training; nuts aren't a recovery plan on their own.
For a snack on an active holiday, portion size, energy content and choosing unsalted nuts are all worth considering. A measured handful and a whole pack are two different portion sizes.
If you're taking supplies with you or storing them where you're staying, make sure the pack can be sealed, keep it in a dry place and follow the instructions on the packaging. If you have a known allergy, the ingredients and allergen information should also inform your choice; the NVWA requires allergen information on the label of prepacked products.
First decide which buying criterion matters most to you. Then compare the nutritional values of the exact product variant and work out what they mean for your own portion. The breakdown below covers consumers considering nuts for an active summer holiday; each row describes one main buying priority.
| What to consider | What to look for | Who is this important to? |
|---|---|---|
| Protein in your portion | Compare protein and energy on the same basis, then convert the figures per 100 g to the weight of your measured portion. | If I want to know what my snack actually provides, I look at my portion, not just the figure per 100 g. Consumers who prioritise protein content make up around 31% of this group. |
| Portion size and nutritional balance | Check the energy and salt values per 100 g, decide how much you'll have and consider that portion as part of your own eating habits. | When choosing a snack as part of your overall diet, consider the portion, energy and salt; unsalted doesn't automatically mean lower in energy. Around 25% of consumers prioritise nutritional balance. |
| Taking them with you and storage | Choose a pack size that you can store; check the storage instructions and seal the pack properly after use. | If I take nuts with me on a trip, I need to be able to keep them in a dry, well-sealed place where I'm staying. Consumers who prioritise taking and storing nuts make up around 19% of the group. |
| Affordability | Compare the current price per kilogram for the same variant and take any delivery costs into account. | If you're stocking up, compare costs on the basis of the same quantity rather than looking only at the price of a bag. Around 13% of consumers say affordability is their top priority. |
| Allergens in the product variant | Read the ingredients, allergen information and warnings on the current packaging; peanuts and other nuts are not interchangeable allergen categories. | If you have a known allergy, the information on the pack may matter more than protein or price. Consumers who prioritise allergen suitability make up around 12% of the group. |
Here are a couple of examples of portion calculations. Flink lists 27 g of protein and 614 kcal per 100 g for Duyvis Unsalted Peanuts. A calculated 25 g portion therefore provides 6.75 g of protein and 153.5 kcal. PLUS lists 25 g of protein and 623 kcal per 100 g for Unsalted Peanuts Per Stazak; based on those figures, 25 g provides 6.25 g of protein and 155.75 kcal. These are declared values and calculations for these specific variants, not independent measurements or personal sports advice.
As a general reference, the Netherlands Nutrition Centre gives an average of 4.5 g of protein and 164 kcal per 25 g handful of unsalted nuts. This average doesn't automatically apply to every nut, mix or brand. Use the nutritional information on the packaging for the product you've chosen.
A nutritional value, a nutrition claim and a health claim are different things. The declared amount of protein alone doesn't show whether a product can be marketed as ‘high protein’ or whether it helps you recover faster.
Compare the nutritional values for the portion you actually eat, and don't accept a recovery promise without appropriate evidence.
The more you eat, the more energy you take in. The Netherlands Nutrition Centre gives an average of 164 kcal for a 25 g handful of unsalted nuts; this reference figure isn't the same for every variant.
Decide on your portion first, then use the information per 100 g to calculate its protein and energy values.
According to the Netherlands Nutrition Centre, nuts are susceptible to mould and should be kept dry in a well-sealed container. Supplies that aren't stored properly can spoil and may need to be thrown away.
Choose an amount you can store appropriately and seal the pack after use.
The NVWA warning of 20 May 2026 concerned Trader Joe’s Unsalted Cashews, 170 g, barcode 2003020120930, with a best-before date of 23-09-2026. On 20 May 2026, Albert Heijn announced a recall of AH Extra Large Salted Peanuts in a tub, with a best-before date of 04-11-2026. These notices apply to the products and best-before dates listed, not to all nuts from those retailers.
Compare the product name, packaging, barcode if listed, and best-before date with the relevant official warning. Don't eat a product if it is covered by the recall.
Duyvis Unsalted Peanuts is a specific product variant you can use to assess the nutritional values of peanuts.
AH Unsalted Peanuts is an own-brand option if you're looking for unsalted peanuts.
Jumbo Unsalted Kingsize Peanuts 350 g is a specific variant in this selection of brands.
Lidl's product page lists unsalted peanuts.
The range described includes cashews, almonds, walnuts and Brazil nuts, both salted and unsalted.
PLUS Unsalted Peanuts Per Stazak 300 g has specific declared nutritional values for this variant.
This selection consists mainly of peanuts, including unsalted and roasted varieties, as well as an unsalted nut mix. The protein and salt values listed are per 100 g and apply to the individual product descriptions; check the current packaging, especially if you have a relevant allergy.
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A good fit if you want peanuts as a snack and would like to compare the protein content of an unsalted variety.
The product description lists 27 g of protein and 0.02 g of salt per 100 g.
Contains peanuts and may contain cashews. Check the current packaging if you have a relevant allergy.
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A roasted peanut option if you want to compare the nutritional values listed per 100 g.
The product description lists 26.0 g of protein and 0.02 g of salt per 100 g.
If you have a relevant allergy, check the ingredients and allergen information on the current packaging.
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A good fit if you're considering peanuts in their shells as a snack and want to compare the nutritional value per 100 g.
The product description lists 29 g of protein and 0.12 g of salt per 100 g.
The peanuts are in their shells, so bear in mind that they'll take a little more effort to eat.
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A good fit if you want to use raw peanuts as a snack or in recipes and prefer to decide how to prepare them yourself.
The product description lists 26 g of protein per 100 g.
The peanuts are unroasted; the description recommends roasting them to make a roasted snack.
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A good fit if you'd like a mix of different nuts rather than just peanuts.
The product description lists peanuts, almonds, cashews, Brazil nuts and hazelnuts, with 20.1 g of protein and 0 g of salt per 100 g.
Contains peanuts and several tree nuts; check the current allergen information if it's relevant to you.
Not necessarily: according to the Netherlands Nutrition Centre, recreational athletes don't need these products. If you train seriously, your overall diet matters. The guideline of 1.2 to 2 g of protein per kilogram of body weight per day applies specifically to serious strength athletes looking to increase their muscle mass, not to every holidaymaker.
Multiply the protein value per 100 g by the weight of your portion, then divide by 100. For PLUS Unsalted Peanuts Per Stazak 300 g, a 25 g portion provides 6.25 g of protein, based on the declared 25 g of protein per 100 g; this is a calculation, not a laboratory measurement.
Keep nuts dry in a well-sealed container. The Netherlands Nutrition Centre recommends storing them somewhere cool, for example at 10 to 15 °C, for best results. Also follow the best-before date and storage instructions on the packaging.
According to the NVWA, allergen information must appear on the label of prepacked foods. The NVWA lists peanuts and nuts separately. If you have a known allergy, check the ingredients and warnings on the packaging of the exact variant.
Don't eat a product if it matches a recall, and follow the instructions in the relevant warning. The NVWA notice of 20 May 2026 specifically concerned Trader Joe’s Unsalted Cashews, 170 g, with a best-before date of 23-09-2026; on the same day, Albert Heijn announced a recall of AH Extra Large Salted Peanuts in a tub, with a best-before date of 04-11-2026. The notices apply to the products and dates listed, not to all nuts from those retailers.
