Plain, unsalted peanuts and almonds can contribute to your protein intake, but they’re not automatically a complete post-ride meal. Consider how much you actually eat and when: a large serving that’s high in fat, protein and fibre just before a ride may upset your stomach. Assess a protein nut mix by checking the label and considering how you’ll use it, rather than relying on the product name alone.
You want to know how much protein a serving of nuts provides and whether it fits in with the rest of your diet. The Voedingscentrum gives general serving sizes for unsalted peanuts and almonds; these aren’t product specifications for every pack.
You’re looking for something to eat around your ride and are considering when to have it, how much to eat and how your stomach responds. The Voedingscentrum points out that foods high in fat, protein or fibre can stay in your stomach for a long time if eaten just before exercise.
You’re comparing unsalted nuts and peanuts by pack, ingredients and protein per serving, rather than relying solely on the name of a protein product.
A good choice if: you’re looking for a simple nut snack and want to know what a measured serving adds to your diet.
Bear in mind: a serving is an addition to your diet, not a complete recovery meal in itself.
A good choice if: you want to alternate almonds with peanuts. The Voedingscentrum lists 5,4 g of protein per 25 g handful, compared with 6,3 g for unsalted peanuts in the same serving size.
Bear in mind: these are general nutritional values, not a comparison of specific brands or recovery results.
A good choice if: you want to combine different nuts and compare the nutritional information for the exact product.
Bear in mind: the word ‘protein’ in a product name doesn’t tell you how much protein you’ll get per serving or whether the mix is right for your ride.
First compare the serving size and when you’ll eat it; then check the exact ingredients, whether it’s salted and the pack size.
| What to consider | What to look for | Who might find this important? |
|---|---|---|
| Protein per serving | Compare like-for-like servings and check the nutritional information for the exact product. The Voedingscentrum lists 6,3 g of protein per 25 g handful of unsalted peanuts and 5,4 g per 25 g of almonds. | If you want to know what you’re actually eating, check the serving size rather than looking only at the value per 100 g. Around 36% of shoppers prioritise the protein provided by a serving. |
| When to eat them and stomach comfort | Consider whether you’ll eat the nuts just before setting off, during your ride or at another time, and adjust the serving accordingly. | If you’d rather not have a large snack just before a ride, consider the serving size and your own tolerance. Around 29% of shoppers prioritise timing and stomach comfort. |
| Everyday use | Check the salt, ingredients and allergens on the pack for the product you choose. | If you’re choosing nuts for everyday use, an unsalted option may be important to you. The Voedingscentrum includes unsalted nuts in the Wheel of Five; around 21% of shoppers prioritise everyday use. |
| Packaging and storage | Compare the net weight with how much you expect to use, and store nuts in a tightly sealed container in a dry place once opened. | If you want a pack that suits how you use and store nuts, check its size and storage instructions. Around 14% of shoppers prioritise packaging and storage. |
The product name alone doesn’t tell you how much protein you’ll get per serving, or prove that it helps with recovery.
Check the nutritional information and compare the same serving size. Assess the product name and its actual ingredients separately.
The Voedingscentrum gives 25 g as a serving size. Based on its general nutritional values, this provides 6,3 g of protein from unsalted peanuts or 5,4 g from almonds.
If you like, weigh your serving and compare products in the same quantities. For brand-specific values, use the nutritional information on the exact pack.
According to the Voedingscentrum, foods high in fat, protein or fibre can stay in your stomach for a long time if eaten just before exercise, and may cause discomfort during exercise.
Consider when you eat them and your own tolerance; don’t look at the protein figure alone.
Peanuts and nuts are allergens. Albert Heijn has issued a warning about AH Pinda’s extra groot gezouten in a tub with a best-before date of 04-11-2026, due to possible metal fragments. The warning applies to that specific product.
Check the allergen information and any warnings on the exact pack. Do not eat the batch specified in Albert Heijn’s warning.
Duyvis sells unsalted peanuts, among other products. Its 235 g pack is a specific example of a plain peanut snack.
AH Ongezouten pinda’s are a supermarket option for anyone comparing plain peanuts with products specifically labelled as protein products.
Jumbo sells Ongezouten Kingsize Pinda’s in a 350 g pack, among other products.
Lidl offers unsalted almonds as an alternative to peanuts.
ALDI lists a TRADER JOE’S Proteïne notenmix in salted or seasoned varieties.
PLUS sells unsalted peanuts in a 250 g pack.
This selection includes plain unsalted peanuts, almonds and nut mixes. Compare the nutritional information, ingredients and allergens listed for each specific product.
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A good choice if you want to compare an unsalted peanut snack by its stated protein content.
The product information lists 27 g of protein per 100 g and ingredients of 99% peanuts and sunflower oil. Contains peanuts and may contain traces of cashew nuts.
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A good choice if you want to compare unsalted almonds with peanuts or other nuts.
The product information lists 24 g of protein per 100 g. Almonds are the only ingredient listed, with no added salt or oil.
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A good choice if you’re looking for a mix of different unroasted nuts with no added salt.
The product information lists 16,9 g of protein per 100 g and includes hazelnuts, walnuts, almonds and cashew nuts. May contain traces of peanuts and other nuts.
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A good choice if you want to compare a raw nut mix with no added salt or oil.
The product information lists 19,1 g of protein per 100 g and includes hazelnuts, walnuts, almonds and cashew nuts. May contain traces of peanuts.
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A good choice if you’re looking for an unsalted mix with peanuts and a variety of other nuts.
The product information lists 20,1 g of protein per 100 g and includes peanuts, almonds, cashew nuts, hazelnuts and Brazil nuts.
Nuts can contribute to your protein intake, but they’re not automatically a complete post-ride meal. The Voedingscentrum says most people who exercise don’t need special protein shakes or bars if they eat a healthy, varied diet. So consider nuts as part of your overall diet.
A large serving just before exercise won’t suit everyone. According to the Voedingscentrum, foods high in fat, protein or fibre can stay in your stomach for a long time and cause discomfort during exercise. Consider when you eat them and your own tolerance.
Don’t assume peanuts are a safe substitute. The NVWA lists peanuts and nuts separately as allergens and requires allergen information on prepacked products. Check the full label and, if you have a known allergy, follow your individual medical advice.
Do not eat the specific batch covered by Albert Heijn’s warning. It concerns AH Pinda’s extra groot gezouten in a tub with a best-before date of 04-11-2026, due to possible metal fragments; the warning doesn’t apply to all AH peanuts.
Compare the same serving size and use the nutritional information on the exact pack. The Voedingscentrum lists 6,3 g of protein per 25 g handful of unsalted peanuts and 5,4 g for unsalted almonds. These general values aren’t a brand-specific analysis.
