For an everyday afternoon snack, choose unsalted nuts where possible and compare the protein with the energy content of the portion you actually eat. The Netherlands Nutrition Centre gives 4.5 grams of protein and 164 kcal as general nutritional values for a 25-gram handful of unsalted nuts. These are general figures, not proof that a specific branded product is a complete recovery snack or can carry the claim ‘high in protein’.
You want your afternoon snack to contribute to your nutrition around strength training or endurance exercise. Look at the protein in the portion you eat and consider your overall diet; nuts are not automatically a complete recovery solution. The Netherlands Nutrition Centre explains that protein requirements can be higher for strength training or endurance exercise than for people who do not exercise.
You’re looking for a snack whose quantity you can weigh out yourself. Check the nutritional values for your portion, not just those per 100 grams. The Netherlands Nutrition Centre gives 164 kcal for a general 25-gram handful of unsalted nuts.
You want an unsalted option for your regular shop and are comparing net weight and packaging format. Product pages from PLUS and ALDI, for example, list different types of packaging. These give you options to compare, but do not prove that one is a better source of protein than another.
Best for: anyone looking for a simple, unsalted snack who can eat peanuts.
Bear in mind: the product name doesn’t tell you its protein content; check the label on the exact pack.
Best for: anyone who wants a variety of different nuts.
Bear in mind: nutritional values vary by nut and blend. General figures for nuts do not automatically apply to a specific mix.
Best for: anyone who specifically wants a salted flavour.
Bear in mind: Duyvis lists salt as an ingredient in its salted variety, making this a different choice from everyday unsalted nuts.
The percentages below show one possible deciding purchase priority in each row for consumers considering nuts as an afternoon snack. If several factors matter to you, decide which one carries the most weight for this purchase.
| What to consider | What should you check? | Who might prioritise this? |
|---|---|---|
| Protein per snack portion | Compare protein and energy for the same portion. The Netherlands Nutrition Centre gives 4.5 grams of protein per 25 grams as a general reference for unsalted nuts; check the label on the specific branded product. | If you mainly want to know how much protein your snack contributes around exercise, compare the nutritional values for the portion you actually eat. Around 36% of consumers would make protein content their top priority. |
| A measured portion | Weigh your portion and compare energy and protein on the same basis. The Netherlands Nutrition Centre’s general reference for unsalted nuts is 164 kcal per 25 grams. | If you want to have a set amount every day, it can help to decide your portion in advance rather than looking only at the nutritional values per 100 grams. Around 29% of consumers would put portion control first. |
| Pack size and format | Check the net weight and whether the packaging is suitable for dividing and storing several snack portions. PLUS, for example, lists a 250-gram bag and a 275-gram tub. | If you want packaging that suits your shopping and the number of times you plan to snack, compare the pack size and format. Around 21% of consumers would make packaging their top priority. |
| Flavour and variety | Check whether the product is salted or unsalted and read the ingredients. The Netherlands Nutrition Centre recommends unsalted nuts; Duyvis lists salt among the ingredients in its salted peanuts. | If flavour or variety is the deciding factor for you, choose between a salted option and unsalted or mixed nuts. Around 14% of consumers would make flavour and variety their top priority. |
The protein per 100 grams isn’t the same as the amount in the portion you eat. For a general 25-gram handful of unsalted nuts, the Netherlands Nutrition Centre gives 4.5 grams of protein and 164 kcal.
Compare protein and energy for the same portion, and use the nutritional information on the exact pack.
The fact that a product contains protein doesn’t automatically mean it can be labelled ‘high in protein’. The European Commission states that nutrition claims are only permitted if they appear on the European list and meet the relevant conditions.
Keep the stated protein quantity separate from claims on the packaging, and don’t repeat a claim without checking the applicable conditions.
The Netherlands Nutrition Centre recommends unsalted nuts. Duyvis lists peanuts, sunflower oil and salt as ingredients in its salted variety.
Check the product name, ingredients and salt content, and choose accordingly if salted flavour matters more to you.
A pack intended for several snack occasions needs to be sealed and stored properly. The Netherlands Nutrition Centre recommends keeping nuts sealed and dry, and preferably somewhere cool.
Choose an amount you can use and seal the remaining contents securely.
With a larger pack, you’ll need to take extra care when storing the remaining contents between snack occasions.
Duyvis offers separate unsalted and salted peanut varieties.
Albert Heijn has a product page for its own unsalted peanuts.
Jumbo lists Unsalted Kingsize Peanuts in a 350-gram pack.
Lidl presents Alesto as a range of nuts and dried fruit.
ALDI’s Dutch product page lists roasted, unsalted TRADER JOE’S peanuts in a 250-gram pack.
PLUS lists unsalted peanuts in different pack formats.
These Joybuy products include unsalted peanuts and cashews, as well as salted and seasoned peanut varieties. Compare the nutritional values and ingredients listed for the exact pack; a stated amount of protein alone doesn’t prove a claim such as ‘high in protein’.
Image unavailable
Suitable if you’re looking for an unsalted peanut snack. The product description lists 27 g of protein and 6.4 g of fibre per 100 g; the ingredients list 99% peanuts and sunflower oil.
Contains peanuts and may contain cashews; check the allergen information if this is relevant to you.
Image unavailable
Suitable if you’re looking for roasted, unsalted cashews as a snack. The product description lists 18.67 g of protein per 100 g and names cashews as an ingredient.
Contains cashews; check the allergen information if this is relevant to you.
Image unavailable
Suitable if you’re looking for roasted peanuts in their shells as a snack. The product description lists 26 g of protein per 100 g and peanuts as the sole ingredient.
The peanuts are in their shells and need to be cracked before eating.
Image unavailable
Suitable if you’re choosing a salted peanut snack. The product description lists 26 g of protein per 100 g, a 30 g portion and 7–8 portions per pack; the salt content is 0.73 g per 100 g.
Contains peanuts and added salt; the description also mentions possible traces of nuts. Not suitable for anyone with a peanut allergy. The packaging warns of a choking hazard for young children.
Image unavailable
Suitable if you’re looking for a seasoned peanut snack. The product description lists 28 g of protein per 100 g, 30 g portions and 7–8 portions per pack.
Contains peanuts, soya, wheat/gluten and celery; the description mentions possible traces of milk and nuts. After opening, reseal carefully and consume within 7 days for best quality. The packaging warns of a choking hazard for young children.
No. Think of a handful of nuts as one contribution to your diet, not automatically as a complete recovery solution. The Netherlands Nutrition Centre says that strength training and endurance exercise increase protein requirements; the right choice also depends on your overall diet.
Keep nuts sealed and dry. The Netherlands Nutrition Centre recommends storing them somewhere cool, for example at 10 to 15 °C. Also follow the storage advice on the pack of the specific variety.
Check the ingredients and allergen information on the specific pack. New Dutch rules for warnings about allergens that accidentally get into food have applied since 1 January 2026; the NVWA says the production date is the starting point. These rules are aimed at food businesses and don’t replace the need for consumers with a food allergy to check the packaging.
First compare the net weight, then consider which format suits you for dividing and storing snack portions. PLUS, for example, lists unsalted peanuts in a 250-gram bag and extra-large unsalted peanuts in a 275-gram tub; the packs differ in both size and format.
Use the information on the pack you bought. Albert Heijn warns that ingredients, nutritional values and allergy information can change, and advises customers to contact its customer service team if they have questions.
