Choose unsalted nuts and compare the nutritional information for the exact product, using the same serving size and paying attention to protein, total carbohydrates and energy. Nuts can contribute to your overall protein intake, but a higher protein content does not prove that they lead to better blood sugar control or complete muscle recovery. If you have kidney damage or are at risk of hypos, it’s important to follow personalised advice.
You’re comparing how much protein a serving of nuts adds to your usual meals. According to the Netherlands Nutrition Centre, your protein requirements may be higher if you do intensive strength or endurance training, but not every sportsperson needs specialist protein products.
You’re checking total carbohydrates, serving size and ingredients to fit nuts into your diabetes diet. Diabetes.nl says it’s unclear whether more or less protein is better for blood sugar levels.
You’re looking for an unsalted snack that you can portion out. Compare the nutritional information for the amount you actually eat; the Netherlands Nutrition Centre recommends varying the types of nuts you eat.
First, compare the nutritional information for the same serving size. Then check whether the ingredients, packaging and how you plan to use the product fit your daily routine.
| What to consider | What to look for when buying | Who is this most relevant to? |
|---|---|---|
| Carbohydrates and added ingredients | Compare total carbohydrates for the same serving size and read the ingredients. 0 g of added sugars doesn’t mean that total sugars or carbohydrates are zero. | I want to fit nuts into my diabetes diet, so I look beyond the sugars listed on the label. Around 34% of consumers focus on carbohydrates and added ingredients. |
| Protein per serving | Convert the figure per 100 g to the amount you eat. AH lists 25 g of protein per 100 g; Duyvis and PLUS list 27 g per 100 g for the variants mentioned (Albert Heijn, Duyvis and PLUS). | When choosing a snack to have alongside my meals, I want to know how much protein it actually adds. Around 33% of consumers prioritise the protein contribution. |
| Serving size and energy | Weigh your usual portion and compare energy on the same basis. For a 25 g serving, AH lists 155 kcal and Jumbo lists 165 kcal for the almonds mentioned (Albert Heijn and Jumbo). | I want to be able to choose a measured portion, so I consider energy as well as protein. Around 20% of consumers prioritise serving size and energy. |
| Packaging and everyday use | Check the pack weight and storage instructions, and whether you can fit the type you choose into your routine. Where you can buy the product may vary. | I’m looking for a pack that suits how often I eat and store nuts. Around 13% of consumers say everyday convenience is most important. |
A higher protein content isn’t proof of better blood sugar control. Diabetes.nl says it’s unclear whether more or less protein affects blood sugar levels.
Choose based on the ingredients and serving size. Keep your personal diabetes care plan separate from claims on the packaging.
The figure per 100 g may look higher than the amount of protein you get from a smaller portion. Based on the label value, 25 g of AH peanuts provides 6.25 g of protein.
Compare products using the same quantity, then work out the amount for the portion you actually eat.
AH lists 0 g of added sugars per 100 g, but also 11 g of carbohydrates and 5.4 g of total sugars per 100 g.
Check total carbohydrates alongside the ingredients and the sugars listed.
Nutritional information, ingredients and allergens may differ between variants or packs. Albert Heijn says product information can change.
If you buy a different pack or purchase the product again, check the product name, ingredients and nutritional information once more.
The 235 g pack of unsalted peanuts is an option if you want to compare the nutritional information for a simple peanut product.
AH Unsalted Peanuts 300 g have a stated serving size and nutritional information for comparison.
Jumbo Unsalted Almonds 140 g are a tree nut option to compare for carbohydrates and protein per serving.
Lidl Netherlands describes a 200 g pack of roasted unsalted peanuts for snacking or cooking.
According to ALDI, the unsalted 500 g Trader Joe’s Nut Mix contains almonds, hazelnuts, walnuts and Brazil nuts.
PLUS Unsalted Peanuts 250 g are an own-brand option with nutritional information on the packaging to compare.
The products below include a nut mix, peanuts, pistachio kernels and walnuts. Check the ingredients, nutritional information and preparation instructions on the packaging for the variant you choose.
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A nut mix for anyone looking for a snack with a variety of nuts.
The product description lists almonds, cashews and peanuts. Check the ingredients and allergen information on the packaging.
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An unsalted peanut option for anyone who wants to enjoy peanuts as a snack or use them in recipes.
The ingredients list peanuts and sunflower oil; the product may contain cashews.
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Shelled pistachio kernels for anyone looking for a nut snack or an ingredient to use in dishes.
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An option with unroasted peanuts in their shells for anyone looking for peanuts to prepare themselves.
The product description suggests roasting, boiling and garnishing. Bear the preparation in mind before eating them as a snack.
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An unsalted walnut option for anyone who prefers to crack their own nuts.
The walnuts are in their shells; check the nutritional information and ingredients on the packaging.
You can’t tell from the protein content on a label. Diabetes.nl says it’s unclear whether more or less protein is better for blood sugar levels.
Don’t replace your agreed hypo treatment with a nut snack. Diabetes.nl advises eating or drinking something containing dextrose first if you have a hypo. Also follow your personal advice on exercise and blood sugar.
Discuss this with your healthcare professional or dietitian. According to the Dutch Kidney Foundation, some people with kidney disease follow a low-protein diet, while others may have different protein requirements.
Read the ingredients and any warnings about possible traces on the packaging. The Netherlands Food and Consumer Product Safety Authority says allergen information must appear on the label of prepacked products.
No. AH Unsalted Peanuts lists 0 g of added sugars, but also 11 g of carbohydrates and 5.4 g of total sugars per 100 g. Always check the nutritional information for the exact variant.
