Choose nuts based on the amount of protein in the portion you actually eat, and consider them alongside the rest of your lunch. The Netherlands Nutrition Centre says that most people who exercise don’t need specialist protein products. Portion size, energy, allergens and the exact product variant are all important considerations.
You want to know how much protein a portion of nuts adds to your lunch after strength or endurance training, without assuming you need a specialist protein product. The Netherlands Nutrition Centre discusses the need for extra protein when exercising.
You’re looking for an unsalted addition and pay attention to the ingredients, portion size and allergens. The Netherlands Nutrition Centre discusses nuts as a food, while the Netherlands Food and Consumer Product Safety Authority explains allergen information on prepacked products.
You want a pack you can portion out and reseal after use. ALDI describes the TRADER JOE'S Raw Nut Mix packaging as resealable.
First, consider the portion you’ll eat with your sandwich. Then compare the ingredients and packaging of the exact product variant.
| What to consider | What to look for | Who it matters to |
|---|---|---|
| Protein in your portion | Compare the same quantity. Flink lists 27 g of protein and 614 kcal per 100 g for Duyvis Unsalted Peanuts; PLUS lists 25 g of protein and 623 kcal per 100 g for its unsalted stand-up pouch. Calculate based on your own portion, rather than automatically using 100 g. | If I pick up a sandwich after exercising, I want to know how much protein my portion of nuts adds to the rest of my lunch. Around 42% of consumers put this protein contribution first. |
| Unsalted ingredients | Check the product variant, ingredients and salt content on the packaging. If you have an allergy, check the allergen information; the NVWA lists peanuts and nuts separately. | If I eat nuts with lunch often, I want to choose an unsalted option and know what’s in it. Around 33% of consumers prioritise the ingredients and a suitable portion size. |
| Taking them with you and storing them | Check whether the packaging is resealable and how much you want to divide up for several lunches. Store nuts in a sealed container in a dry place, as advised by the Netherlands Nutrition Centre. | If I take nuts with me, I want to be able to take a portion and seal the rest properly. Around 25% of consumers prioritise convenience. |
A claim on a pack doesn’t, on its own, tell you what a product means for your sporting performance. The Netherlands Nutrition Centre says that most people who exercise don’t need specialist protein shakes or bars if they eat a healthy, varied diet.
Compare the nutritional information and consider your lunch as a whole. Don’t assume a product will help with recovery based on its name alone.
PLUS lists 25 g of protein and 623 kcal per 100 g for its unsalted peanuts. A 30 g portion works out at 7.5 g of protein and 186.9 kcal.
Use the weight you’ll actually eat with your sandwich when making comparisons.
The 300 g unsalted PLUS stand-up pouch and the 275 g Extra Large salted pack are different products. For the salted variant, PLUS lists 24.7 g of protein and 0.78 g of salt per 100 g. ALDI describes its Protein Nut Mix as salted or seasoned.
Check the full product name, ingredients and nutrition table for the variant you’re considering.
A brand of peanuts and savoury snack nuts, with an unsalted option that can be added to lunch.
AH Unsalted Nut Mix is an own-brand option if you’d prefer a mix rather than just one type of peanut.
Jumbo offers a product variant described as Unsalted Peanuts, 250 g.
Alesto is Lidl’s nut range, with different types of nuts and mixes.
TRADER JOE'S includes a Protein Nut Mix and a Raw Nut Mix, among other products.
PLUS offers separate unsalted and salted peanut options, with product information for each specific variant.
This selection includes peanuts, including peanuts in their shells, unsalted nut mixes and a salted nut mix as possible additions to a lunch sandwich.
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An unsalted peanut option if you want to check the nutritional value per portion alongside your lunch sandwich.
27 g of protein and 0.02 g of salt per 100 g. Contains peanuts and may contain cashews; check the packaging if you have an allergy.
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An option if you’d like to take peanuts in their shells with you to enjoy alongside your lunch.
29 g of protein and 0.12 g of salt per 100 g. The ingredients list peanuts; the allergen information lists nuts. Check the packaging carefully if you have an allergy.
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A mix for anyone who’d rather choose a selection of nuts than just peanuts.
Contains hazelnuts, walnuts, almonds and cashews; 19.1 g of protein and 0.01 g of salt per 100 g. Contains nuts and may contain traces of peanuts.
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An unsalted mix if you’d like to combine different nuts with your lunch.
Contains peanuts, almonds, cashews, Brazil nuts and hazelnuts; 20.1 g of protein and 0 g of salt per 100 g. The ingredients list several types of nuts, while the allergen information states that none of the 14 main EU allergens are present. Check the packaging if you have an allergy.
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A salted mix if you’re not specifically looking for an unsalted addition to your lunch.
The product information lists peanuts, almonds, cashews, macadamia nuts and pecans. Check the packaging for nutritional and allergen information.
Not necessarily. The Netherlands Nutrition Centre says that most people who exercise don’t need specialist protein shakes or bars if they eat a healthy, varied diet. First, consider your diet as a whole and what your lunch contributes.
Multiply the protein value per 100 g by the weight of your portion, then divide by 100. For example, a 30 g portion of the PLUS stand-up pouch, which contains 25 g of protein per 100 g, provides 7.5 g of protein. This is a calculation example, not personal nutritional advice.
Store nuts in a sealed container in a dry place. The Netherlands Nutrition Centre recommends keeping them somewhere cool, ideally at 10 to 15 °C. Follow the storage advice on the packaging too.
Yes. The NVWA lists peanuts and nuts separately as allergens that must be declared. For prepacked products, allergen information appears on the label; check it when choosing a product.
