If protein is your main priority for a small snack, unsalted peanuts are a sensible choice: according to the Netherlands Nutrition Centre, a 25-gram portion contains 6.3 grams of protein, compared with 4.5 grams in 25 grams of unsalted nuts in general. Choose an unsalted nut mix if variety matters more to you than protein alone. If you exercise, your overall diet is what counts; a handful of nuts is no guarantee of recovery, and a protein figure on its own does not prove that a valid ‘high-protein’ claim can be made.
You’re looking for a small snack with your afternoon coffee that can contribute to your protein intake. According to the Netherlands Nutrition Centre, your protein requirements may be higher if you do strength or endurance training. However, your overall diet is still what counts; a handful of nuts is no proven guarantee of recovery.
You want to eat nuts regularly and are looking for an unsalted option in a suitable portion size. Compare the nutritional values with the amount you actually eat.
You want to switch between peanuts, different types of nuts and roasted flavours. Choose based on the specific ingredients and preparation method; these don’t, in themselves, tell you anything about improved sports performance.
First decide how much you want to eat with your coffee and what kind of product suits you. Then compare nutritional values on the same basis, and consider flavour, packaging and storage.
| What to consider | What should you check? | Who does this matter to? |
|---|---|---|
| Protein per portion | Compare protein and energy per 100 grams, then work out the values for the portion you eat. The Netherlands Nutrition Centre’s reference for 25 grams is 6.3 grams of protein for unsalted peanuts and 4.5 grams for unsalted nuts in general. | If you’re looking for a small post-workout snack that contributes to your protein intake, you’ll want to know how much protein your portion contains. Around 36% of consumers prioritise the protein content per portion. |
| Portion size and salt | Check the nutritional values, net weight and whether your chosen product is unsalted. The general reference for 25 grams of unsalted nuts is 164 kcal according to the Netherlands Nutrition Centre; this is not a fixed value for every product. | If you eat nuts regularly, you’ll want to choose an amount in advance and know whether they’re unsalted. Around 29% of consumers give portion size and an unsalted composition their highest priority. |
| Flavour and preparation | Check which types of nuts are in a mix and what the product information says about the preparation method and ingredients. | If you like to vary the flavours or types you have with your coffee, the specific mix or preparation matters more than the protein figure alone. Around 21% of consumers prioritise flavour and variety. |
| Packaging and storage | Check the net weight and storage instructions; the Netherlands Nutrition Centre recommends keeping nuts dry and in a tightly sealed container. | If you buy nuts for several breaks, you’ll want packaging that suits how you use them and can be stored properly once opened. Around 14% of consumers focus mainly on packaging, storage and cost. |
A protein content per 100 grams does not, on its own, prove that a particular product can carry the ‘high-protein’ nutrition claim. The Netherlands Food and Consumer Product Safety Authority states that nutrition claims must meet European requirements.
Compare the declared nutritional values for the exact product, and don’t automatically treat a nutritional value as an approved claim.
According to the Netherlands Nutrition Centre, 25 grams of unsalted nuts from the general category contains 164 kcal. A 200- or 275-gram pack is therefore a much larger amount than one small portion.
Decide how much you want to eat in advance and use the nutritional values for the specific pack.
Duyvis describes Oven Baked Peanuts Original as oven-roasted with no added oil or fat. This is information about how they’re made, not proof that the product is fat-free or better for sports recovery.
Assess the ingredients and nutritional values of each product separately, and consider your overall diet when it comes to sport.
The range includes unsalted peanuts and Oven Baked Peanuts Original, both relevant options for a snack break.
AH Unsalted Peanuts are a specific option if you’re looking for an unsalted peanut product as part of your regular shop.
The 200-gram Unroasted Nut Mix is an option if you want a mix of different types of nuts.
Lidl’s product page for unsalted peanuts offers a specific place to shop for this type of snack.
According to ALDI, its range includes cashews, almonds, walnuts and Brazil nuts, in both salted and unsalted varieties.
PLUS Extra Large Peanuts (unsalted), per tub, 275 g is a specific unsalted option.
These Joybuy products include nut mixes and different types of peanuts for a coffee-break snack; ingredients and preparation methods vary from product to product.
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An unsalted peanut option if you want to compare the protein content of a specific snack.
The product information lists 27 g of protein and 0.02 g of salt per 100 g, and names 99% peanuts and sunflower oil as ingredients.
Contains peanuts and may contain cashews; check the allergen information if this is relevant to you.
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An unsalted mix for anyone who wants to combine different types of nuts for a coffee break.
The product information lists 19.1 g of protein and 0.01 g of salt per 100 g. The mix contains hazelnuts, walnuts, almonds and cashews.
The product information mentions possible traces of peanuts; check the label if you have a relevant allergy.
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These raw peanuts with their skins on are an option if you’re looking for peanuts to snack on or use in cooking.
The product information lists 26 g of protein per 100 g. The peanuts are sold raw, with their skins on.
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A roasted peanut option for anyone looking for an unsalted snack.
The product information lists 100% peanuts, 26 g of protein and 0.02 g of salt per 100 g.
Contains peanuts; bear this in mind if you have a peanut allergy.
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A larger pack of peanuts in their shells for anyone who likes shelling peanuts during or around their break.
The product information lists 29 g of protein per 100 g and suggests snacking and cooking as ways to enjoy them.
The peanuts need to be shelled; the product information also mentions possible traces of other nuts.
Not necessarily: 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. Your protein requirements may be higher if you do strength or endurance training, so consider your overall diet rather than just your coffee-break snack.
No. The Netherlands Food and Consumer Product Safety Authority lists peanuts and nuts separately as allergens. If you have a relevant allergy, check the ingredients and warnings on the packaging of the specific product.
Keep nuts dry and in a tightly sealed container; according to the Netherlands Nutrition Centre, storing them in a cool place is best. Also follow the storage instructions on the packaging of the product you’ve bought.
