Sportspeople who track their protein intake
You want to know what a portion you actually eat contributes around your training, without mistaking a product name for complete recovery advice.
Who are these nut choices for?
Snackers who weigh their portions
You’re looking for protein-rich nuts, but also want to factor in the energy per portion and be mindful of how much you eat.
Online grocery planners
You want your nuts delivered with your regular groceries, so you check the packaging, whether they’re available to order and which delivery slots are offered.
What should you look for when choosing?
Compare nutritional values for the same portion, check the exact variant, then see whether it suits your taste, allergy requirements and grocery plans.
| What to consider | What should you look for? | Who should pay particular attention? |
|---|---|---|
| Protein per portion | Convert the value per 100 g to the portion you weigh out. Jumbo, Albert Heijn and PLUS list 25–27 g of protein per 100 g for specific variants. | If I choose nuts to eat around my training, I want to compare how much protein my portion provides. Around 29% of consumers put this first. |
| Energy and portion size | Compare energy and protein for the same portion. Jumbo lists 602 kcal per 100 g for its 250 g pack of unsalted peanuts. | Anyone weighing out a snack portion will want to assess energy and protein together. Around 23% of consumers make portion control their top priority. |
| Ordering online | Check whether the exact variant can be delivered to your address and which delivery slots are available. | If I order nuts with my regular groceries, I want to know in advance whether the variant and a suitable delivery slot are available. Around 18% of consumers put ease of ordering first. |
| Taste and use | Check the type of nut, how it’s prepared and the ingredients of the variant you want to use as a snack or in a dish. | Taste and how well nuts work in my breakfast or a dish can determine my choice. Around 18% of consumers prioritise how well they fit into their everyday snacking. |
| Allergens | Check both ‘contains’ and ‘may contain’ on the product information, then check the packaging again when it arrives. | If you have a relevant allergy, the information for the exact variant should guide your choice. Around 12% of consumers put allergen information first. |
Common mistakes
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Mistaking the value per 100 g for a handful
A 25 g portion is only part of the amount used to calculate the nutritional values per 100 g. The actual protein contribution therefore depends on how much you eat.
Calculate protein and energy for the same weighed portion.
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Assuming unsalted means allergen-free
How a product is prepared doesn’t tell you which allergens may be present. AH Unsalted Almonds may contain peanuts and other nuts; PLUS Unsalted Peanuts may contain cashew nuts.
Read the ingredients and allergen warnings for the exact variant before ordering, then check the packaging when it arrives.
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Assuming an online range means home delivery is available
A shop or range page doesn’t automatically mean that the nut variant in question can be delivered to your home.
Check the shop’s product page and ordering process for your address and preferred delivery slot.
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Focusing only on the packaging when shopping online
The available variant and delivery slot can affect whether you can have the nuts delivered with your planned grocery shop.
Check whether the exact variant is available to order before completing your shop.
Brands to consider
Duyvis
Duyvis Unsalted Peanuts are an option if you’re looking for a snack or ingredient in a 235 g pack.
- Duyvis lists 27 g of protein per 100 g for this variant; this is product information from the manufacturer.
- This variant contains peanuts and may contain other nuts. Its nutritional values alone say nothing about your individual sports recovery.
Albert Heijn
The own-brand variants reviewed include 300 g of unsalted peanuts and 190 g of roasted unsalted almonds.
- Albert Heijn lists 25 and 27 g of protein per 100 g respectively for these variants; almonds are listed as an ingredient in the almond product.
- The product information includes warnings about possible cross-contamination. These details apply to the variants named, not the entire range.
Jumbo
Jumbo Unsalted Peanuts are a 250 g own-brand variant with product information available for online ordering.
- Jumbo lists 26.4 g of protein and 602 kcal per 100 g for this variant.
- These values describe the product’s nutritional composition, not an individual sports result.
PLUS
The own-brand unsalted peanuts are available in a 500 g pack; PLUS lists delivery and collection as options.
- The product information lists 27 g of protein per 100 g.
- This variant may contain cashew nuts. Choose your pack size with your intended use and storage advice in mind.
Lidl
Alesto includes a range of nuts and snacks, such as almonds and cashew nuts. Lidl presents these products as part of its in-store range.
- The range information helps you identify relevant product types in the shop’s selection.
- A range page doesn’t confirm that a specific variant can be delivered to your home. Brand claims aren’t proof of a sports recovery benefit.
ALDI
The Dutch range includes 250 g packs of Trader Joe’s unsalted peanuts.
- The product information confirms the product type and pack weight.
- The description of online services doesn’t confirm that these specific peanuts can be ordered through a grocery delivery service.
Nuts at Joybuy
This selection of Joybuy products focuses on almonds and peanuts to enjoy as a snack or use as an ingredient. Check the nutritional information and allergens for each variant.
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Jia Zhou Yuan Ye almond kernels 160 g
An option if you want to enjoy almonds as a snack or use them as an ingredient.
Contains almonds; bear this in mind if you have an almond allergy.
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g'woon unsalted peanuts 250 g
A good fit if you’re looking for unsalted peanuts as a snack or ingredient.
The product information states that it may contain traces of other nuts.
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g'woon raw, unsalted almonds 200 g
An option if you want to enjoy raw, unsalted almonds as a snack or add them to dishes.
Contains almonds; bear this in mind if you have an almond allergy.
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g'woon peanuts in shells 500 g
A good fit if you’re looking for peanuts in their shells to enjoy as a snack.
The product information states that it may contain cashew nuts.
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Verse Extra Large roasted peanuts 210 g
An option if you’re looking for roasted peanuts to enjoy as a snack or use in dishes.
Contains peanuts; bear this in mind if you have a peanut allergy.
Frequently asked questions
Is a handful of nuts enough for recovery after every training session?
Not necessarily. According to the Voedingscentrum, 25 g of unsalted mixed nuts contains 4.5 g of protein. Sportdiëtetiek Nederland puts recovery advice in the context of the effort involved and whether you’ll be exercising again that day or the next. So consider nuts as part of your whole meal or snack.
What information should I be able to check online about pre-packed nuts?
Online product information for pre-packed foods must include details such as ingredients, allergens, net quantity and nutritional values. Business.gov.nl explains Dutch labelling rules, while the Netherlands Food and Consumer Product Safety Authority confirms that consumers must be informed about allergens present.
Can I choose unsalted nuts if I’m allergic to another type of nut?
Don’t rely on the product name or the word ‘unsalted’ alone. AH Unsalted Almonds may contain peanuts and other nuts; PLUS Unsalted Peanuts may contain cashew nuts. Read the warnings for the exact variant and check the packaging when it arrives.
How should I store an opened bag of nuts?
Follow the storage advice on the packaging of the variant you buy. For the unsalted peanuts and almonds reviewed, Albert Heijn recommends storing them in a cool, dark, dry place and closing the packaging securely after use.
Does an online range mean nuts can be delivered to my home?
No, a range page isn’t the same as a product page where you can place an order. Lidl presents Alesto as an in-store range, and ALDI’s online services don’t confirm that the peanuts mentioned can be delivered to your home. Check with the shop whether the exact variant is available for your address and preferred delivery slot.