Extra protein after training
You’re looking for a nut snack for strength or endurance training and want to know how much protein your actual portion provides.
Who might find this choice useful?
Keeping portions in check
You want to compare protein and energy for the same portion, rather than looking only at the nutritional values per pack.
A snack for on the go
You take food with you in your gym bag and want to choose a portion that’s easy to carry and can be stored according to the instructions.
What should you look for when choosing?
Start by weighing the portion you’ll actually take with you. Then compare the nutritional values on the same basis and check how the pack should be stored.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein per portion | Compare the protein per 100 g and calculate the amount for the weight of your portion. PLUS lists 27 g and 25 g of protein per 100 g respectively for the 235 g Duyvis peanuts and the 300 g PLUS peanuts. | If I choose a nut snack after exercise, I want to know how much protein my weighed portion provides. Around 31% of consumers prioritise protein content when buying. |
| Portion size and energy | Compare the energy for the same portion weight. For those same Duyvis and PLUS products, PLUS lists 614 and 623 kcal per 100 g respectively. | When I portion out my snack, I want to assess the energy alongside the protein. Around 25% of consumers say portion size and energy are the deciding factors. |
| Taking them with you and storage | Check how to reseal the pack after opening and what storage conditions are given on the label. For the 235 g Duyvis pack, the product information recommends an airtight, light-proof container. | If I take nuts in my gym bag, I want a portion that I can seal properly and store according to the instructions. Around 25% of consumers prioritise portability and storage. |
| Pack size | Compare the net weight with the number of portions you want to take and check how to store the rest after opening. | For snacks across several training days, I want to choose a pack that’s easy to portion out and store. Around 19% of consumers say pack size and how they use the product are their top priorities. |
Common mistakes
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Assuming the value per 100 g applies to your snack portion
The protein amount on the label is per 100 g; a smaller portion contains proportionally less.
Weigh the portion you’re taking with you, then compare both protein and energy for that weight.
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Treating coated cocktail nuts as the same as plain peanuts
Duyvis describes Borrelnootjes and Tijgernootjes as peanuts with a crispy batter coating. These are different products from plain peanuts, so their nutritional values aren’t directly interchangeable.
Use the nutritional information for the exact product you’re buying.
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Taking an opened bag with you without a storage plan
Storage instructions for an opened pack still matter when you take some with you. For the 235 g Duyvis pack, the product information recommends an airtight, light-proof container.
Take the portion you’ve planned and store the rest according to the pack instructions.
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Seeing a protein listing as proof that a product aids recovery
The amount of protein on a label isn’t an independent test of sports recovery. The Dutch Sports Dietetics Association discusses recovery nutrition after intense exercise in the context of another session on the same day or the following day.
Consider the snack as part of your overall diet and training routine; don’t infer a recovery benefit from a product name.
Brands and product ranges to compare
Duyvis
The options reviewed include unsalted peanuts and peanuts with a crispy batter coating; these product types should be considered separately.
- For the 235 g unsalted product, PLUS and Flink list nutritional values per 100 g.
- Duyvis describes Borrelnootjes and Tijgernootjes as peanuts with a batter coating; don’t apply the nutritional values for plain peanuts to these products.
Albert Heijn
The own-brand options mentioned are unsalted peanuts and blanched, unsalted almonds.
- The product listings give you a choice of peanuts or almonds.
- The type of product alone doesn’t indicate a higher protein content; Albert Heijn recommends checking the pack, as product information can change.
Jumbo
The product listing reviewed is Jumbo Unsalted Peanuts, 250 g.
- The product name specifies that they’re unsalted and gives the net weight.
- A 250 g bag isn’t an individual snack portion and, on its own, says nothing about nutritional superiority.
Lidl
The option reviewed is a product listing for unsalted Californian pistachios.
- Pistachios offer a different type of nut to add variety.
- The product listing doesn’t support a comparison of protein, cost or recovery benefits with other options.
ALDI
The option mentioned is an unsalted nut mix containing almonds, hazelnuts, walnuts and Brazil nuts.
- The mix contains several types of nuts in one product.
- A mix doesn’t prove that its protein content is higher than that of a single type of nut.
PLUS
The options reviewed include unsalted own-brand peanuts, including a 300 g stand-up pouch.
- For the 300 g stand-up pouch, PLUS lists nutritional values and allergen information.
- Information for that pouch doesn’t automatically apply to other pack sizes or PLUS nut products.
Nut snacks at Joybuy
Nut snack options at Joybuy include unsalted varieties and peanuts in the shell. Compare the information for the exact product with the weight you plan to take with you.
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g'woon unsalted peanuts, 250 g
A good fit for a weighed snack if you want to include the stated protein value in your comparison.
Joybuy’s product information lists 27 g of protein per 100 g and 99% peanuts with sunflower oil. Contains peanuts and may contain cashew nuts; check the allergen information on the pack. Reseal the pack securely after opening.
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g'woon raw, unsalted almonds, 200 g
An option to compare if you’re looking for an unsalted snack with a stated protein value for your gym bag.
Joybuy’s product information lists 24 g of protein per 100 g. Contains almonds; check the allergen information on the pack.
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g'woon raw, unsalted nut mix, 200 g
A good fit if you’d like to take a mix of different nuts rather than just one type.
The mix described contains hazelnuts, walnuts, almonds and cashew nuts. The product information lists protein as a nutrient, but doesn’t give an amount to calculate per portion here. May also contain traces of peanuts and other nuts.
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Verse Extra Large roasted peanuts, 210 g
An option to take with you if you’re considering roasted peanuts as a snack.
Joybuy’s product information lists 26 g of protein per 100 g and 100% peanuts. Contains peanuts; reseal the pack securely after opening.
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g'woon peanuts in the shell, 500 g
This could work if you can shell the peanuts there and manage the shells conveniently.
Joybuy’s product information lists 29 g of protein per 100 g. The peanuts are in their shells and need to be shelled before eating. Contains peanuts.
Frequently asked questions
How do I calculate how much protein is in my portion of nuts?
Multiply the amount of protein per 100 g by the weight of your portion, then divide by 100. So a value per 100 g on the label isn’t automatically the amount in the snack you take with you.
Do you need a special protein snack after every workout?
Not necessarily. The Netherlands Nutrition Centre says that most people who exercise don’t need special protein shakes or bars if they eat a healthy, varied diet. The Dutch Sports Dietetics Association discusses recovery after intense exercise in the context of another session on the same day or the following day.
What should I look for if I have a peanut or nut allergy?
Check the ingredients and allergen information on the exact pack. The Netherlands Food and Consumer Product Safety Authority explains the requirements for providing allergen information on prepacked products. Peanuts and nuts are listed separately; the peanut products reviewed may also contain nuts.
How should I store an opened bag of nuts when I’m out and about?
Follow the instructions on the pack and take only the portion you need. For the 235 g Duyvis bag reviewed, the product information recommends an airtight, light-proof container after opening; the PLUS stand-up pouch says to store in a cool, dry place.
Does a protein listing prove that a product can be called ‘high in protein’?
No. The amount of protein on the label alone doesn’t prove that a commercial nutrition claim meets the requirements. The NVWA and the European Commission explain that nutrition claims must meet European requirements; you should also compare the nutritional values for the exact product.