People who exercise and want to calculate their protein intake
You want to know how much protein your post-workout snack actually provides, without counting a whole bag as one serving.
Who is this guide for?
People who exercise and monitor their energy intake
You’re looking for a portion of nuts that fits into your diet, so you consider both protein and kcal.
Plant-based eaters who like variety
You eat nuts alongside other plant-based protein sources and pay attention to ingredients, flavour and allergen information.
What should you look for in nuts after exercise?
Start with the portion you actually plan to eat and its nutritional value. Then check the kcal, ingredients and information on the packaging.
| What to consider | What to look for when buying | Who is this important for? |
|---|---|---|
| Protein per serving | Weigh your portion and calculate the amount using the nutritional values per 100 g. For 25 g of unsalted peanuts, the Netherlands Nutrition Centre gives a protein value of 6.3 g. | When I choose a snack after training, I want to know how much protein my weighed portion provides. Around 36% of consumers prioritise being able to calculate their protein intake this way. |
| Kcal in your portion | Compare protein and kcal for the same weight. Jumbo lists 184 kcal per 30 g serving of Duyvis Unsalted Peanuts 235 g. | I want to choose a portion of nuts that fits my energy intake, without looking only at the protein per 100 g. Around 29% of consumers put this balance first. |
| Ingredients and allergens | Check the ingredients, allergens and warnings on the exact packaging. The NVWA states that allergen information must appear on the label of prepacked products. | If I’m looking for unsalted nuts or need to take an allergy into account, I want to check the ingredients of that particular pack. Around 21% of consumers prioritise the ingredients. |
| Practical use | Check the pack size and follow the storage advice for the variety you choose. | I want a pack that suits how I use and store nuts. Around 14% of consumers consider this day-to-day practicality the most important factor. |
Common buying mistakes
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Thinking of a whole bag as a standard serving of protein
The nutritional value per 100 g isn’t the same as the amount you eat as a snack. The Netherlands Nutrition Centre gives a protein value of 6.3 g and 157 kcal for a 25 g reference handful of unsalted peanuts.
Decide on your portion in advance and calculate the protein and kcal using the same weight.
A larger portion also increases your energy intake and empties the pack more quickly.
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Treating ‘protein’ in a product name as proof
A product name doesn’t tell you how much protein your portion contains, nor does it prove that the product is suitable as a recovery meal.
Use the nutrition table and ingredients for the exact variety to assess your portion.
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Confusing unsalted with allergen-free
An unsalted product may still contain peanuts or other nuts. Ingredients and warnings about possible cross-contamination vary from pack to pack.
Check the allergen information on the pack you’re planning to buy.
Brands to compare
Duyvis
Its range includes unsalted peanuts and oven-roasted almonds.
- For Duyvis Unsalted Peanuts 235 g, Jumbo lists nutritional values per 100 g and per serving.
- The nutritional values for these peanuts don’t apply to other Duyvis products.
Albert Heijn
Its range includes AH Unsalted Peanuts, a supermarket own-brand option.
- The product listing offers an unsalted own-brand option.
- Albert Heijn recommends checking the packaging, as product information may change.
Jumbo
Its range includes unsalted almonds, and it also sells the Duyvis peanut variety mentioned above.
- The product listing for Jumbo Unsalted Almonds 140 g includes storage instructions.
- The nutritional values for Duyvis peanuts don’t automatically apply to Jumbo almonds.
Lidl
Its Dutch product listing includes unsalted almonds.
- An option to consider if you’re looking for unsalted almonds.
- The product listing doesn’t support any general claims about protein content or recovery benefits.
ALDI
Its listings include nut mixes and a product called TRADER JOE’S Protein Nut Mix.
- The range includes a variety of nut products.
- The product name Protein Nut Mix alone doesn’t prove how much protein it contains or that it offers better benefits for exercise.
PLUS
Lists PLUS Unsalted Peanuts, 300 g resealable pouch.
- For this specific pack, PLUS lists 25 g of protein and 623 kcal per 100 g.
- These values don’t automatically apply to other PLUS packs or varieties.
Nut products on Joybuy
The products below include peanuts, almonds and nut mixes. Compare the product type and ingredients with how you plan to use the nuts.
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g'woon unsalted peanuts 250 g
Suited to anyone who wants to enjoy unsalted peanuts as a snack and weigh out their own portion.
Contains peanuts and may contain traces of cashew nuts.
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g'woon peanuts in shells 500 g
Suited to anyone who wants to use peanuts as a snack or ingredient and shell them before use.
The peanuts are in their shells and need to be shelled first. Contains peanuts.
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Anatolia Badem Natural almonds 500 g
Suited to anyone who wants to use almonds as a snack or topping.
Contains almonds (nuts).
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g'woon unroasted nut mix 500 g
Suited to anyone who wants to use a nut mix as a snack or ingredient.
Contains hazelnuts, walnuts, almonds and cashew nuts; may contain traces of peanuts and other nuts.
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g'woon unsalted nut mix 200 g
Suited to anyone looking for an unsalted nut mix to enjoy as a snack or add to dishes.
Contains peanuts, almonds, cashew nuts, Brazil nuts and hazelnuts.
Frequently asked questions about nuts after exercise
Do you need special protein products after every workout?
No. According to the Netherlands Nutrition Centre, most people who exercise don’t need special protein shakes or bars if they eat a healthy, varied diet. First, consider what you already get from your usual food.
How do you calculate the protein in a portion of peanuts?
Use the weight of your portion and the nutritional values for the variety you’ve chosen. As a general reference, the Netherlands Nutrition Centre gives a protein value of 6.3 g and 157 kcal for 25 g of unsalted peanuts; the values for a branded product may differ.
When should you give extra thought to recovery nutrition?
The Dutch Association of Sports Nutrition Experts recommends 0.2–0.4 g of protein per kilogram of body weight within two hours of intense exercise, especially if you’ll be exercising again soon. This advice applies to that situation and isn’t a standard portion of nuts for everyone.
Where can you check the allergens in packaged nuts?
Check the ingredients and allergen information on the exact pack. According to the NVWA, allergen information must appear on the label of prepacked products; peanuts and tree nuts are listed separately.
How should you store Duyvis Unsalted Peanuts after opening?
The product information recommends storing the peanuts in a cool, dry place and putting an opened bag in an airtight, light-proof container. Also follow the best-before information on your own pack.