Choose based on the amount of protein in the portion you actually eat, and weigh it against the energy and salt content. A value per 100 g doesn’t automatically tell you what your snack contributes. The Netherlands Nutrition Centre lists 6.3 g of protein and 157 kcal for 25 g of unsalted peanuts: this is general nutritional information, not a specification for every brand. A product name or protein figure alone doesn’t prove that the ‘high in protein’ claim meets the relevant requirements. And consider a late-night snack as part of your overall diet, not as a standalone recovery solution.
You want to know how much protein your snack actually provides and how it fits into the rest of your diet. The Netherlands Nutrition Centre says most people who take part in sport don’t need special protein shakes or bars if they eat a healthy, varied diet.
You want something crunchy, while keeping an eye on the energy in the amount you actually eat. The Netherlands Nutrition Centre’s general nutritional tables can help you weigh up your options, but they don’t replace the information for the exact product variant.
You’re comparing ordinary nuts with products marketed as protein products, and want to check the salt, ingredients and claims. If you have a relevant allergy, it’s also important to check the allergens and warnings on the packaging.
Start with a weighed portion, then compare the nutritional values for the exact variant. Also check the salt, ingredients, allergens and how to store the product once opened.
| What to consider | What to look for | Who is this most relevant to? |
|---|---|---|
| Protein per portion | Convert the nutritional value per 100 g to the weighed amount you actually eat. | If I want to know what my snack contributes after a late workout, I look at my own portion. Around 36% of consumers prioritise protein. |
| Portion and energy | Check the energy per portion and compare products using the same amount. | When I want a set portion in the evening, I pay attention to the energy in that amount. Around 29% of consumers prioritise portion size and energy. |
| Ingredients and claims | Check the salt, ingredients, allergens and evidence for any nutrition claims on the exact packaging. | If I’m looking for unsalted nuts or need to take an allergy into account, I check the label on the specific variant. Around 21% of consumers prioritise ingredients. |
| Packaging and storage | Check the quantity and whether you can reseal the packaging securely after opening. | If I don’t eat it all at once, I want to be able to store the contents in a securely sealed pack. Around 14% of consumers mainly consider packaging and storage. |
The product name alone doesn’t prove that a claim such as ‘high in protein’ meets the relevant requirements.
Check the nutrition table and the information supporting the claim for the exact variant. The Netherlands Food and Consumer Product Safety Authority and the European Commission explain that nutrition claims are subject to European requirements.
A value per 100 g isn’t the amount you’ll get from a smaller portion. The Netherlands Nutrition Centre lists 6.3 g of protein and 157 kcal for 25 g of unsalted peanuts.
Weigh your portion and compare the protein and energy for the same amount.
ALDI describes the TRADER JOE’S Protein Nut Mix as salted or seasoned, so its protein positioning doesn’t automatically tell you how much salt it contains.
Check the salt and ingredients separately from the product name and nutritional values.
Nuts are susceptible to mould and should be stored in a dry place in a securely sealed container, according to the Netherlands Nutrition Centre.
Seal the packaging carefully after use or transfer the contents to an airtight container.
Packaging that doesn’t close properly can make storage more difficult and could mean you have to throw some of the contents away.
The separate Unsalted Peanuts variant suits anyone looking for a simple peanut snack with no added salt.
AH Unsalted Almonds is a specific almond variant to compare with other nuts.
Jumbo Unsalted Kingsize Peanuts is a peanut variant in a 350 g pack.
Lidl’s Alesto range includes nuts, dried fruit and savoury snacks.
The TRADER JOE’S range described here includes both a Protein Nut Mix and a Raw Nut Mix.
PLUS Unsalted Peanuts is a specific variant in a 250 g pack.
This selection includes peanuts, almonds and nut mixes for a late-night snack. Compare the nutritional values per 100 g and convert them to your own portion.
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An option to consider if you want to assess an unsalted peanut snack by weighed portion.
The product information lists 27 g of protein and 0.02 g of salt per 100 g.
Ingredients: 99% peanuts and sunflower oil.
Contains peanuts and may contain cashew nuts.
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Suitable if you’re looking for raw, unsalted almonds as a late-night snack.
The product information lists 24 g of protein, 591 kcal and 0.03 g of salt per 100 g.
Ingredient: almonds.
Contains almonds.
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An option if you want to snack on peanuts in their shells and choose your own portion size.
The product information lists 29 g of protein and 0.12 g of salt per 100 g.
Contains peanuts and may contain traces of other nuts.
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Suitable if you’d like to consider a raw, unsalted mix instead of a single type of nut.
The product information lists 19.1 g of protein and 0.01 g of salt per 100 g.
Contains hazelnuts, walnuts, almonds and cashew nuts; may contain traces of peanuts.
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An option if you want to compare an unsalted mix containing different types of nuts.
The product information lists 20.1 g of protein, 615 kcal and 0 g of salt per 100 g.
The mix contains peanuts, almonds, cashew nuts, Brazil nuts and hazelnuts.
Contains peanuts and various nuts, including almonds, cashew nuts, Brazil nuts and hazelnuts.
No. Here, 25 g is the portion used in nutritional tables; it isn’t automatically a personal daily recommendation. For dietary advice, use the latest information from the Netherlands Nutrition Centre.
The Netherlands Nutrition Centre says most people who take part in sport don’t need special protein shakes or bars if they eat a healthy, varied diet. Consider what a nut snack contributes as part of your overall diet, not as a standalone recovery product.
Yes. The Netherlands Food and Consumer Product Safety Authority lists peanuts and nuts as separate allergens; allergen information must appear on the label of pre-packed products. Check this information carefully if you have a relevant allergy.
Store nuts in a dry place in a securely sealed container. The Netherlands Nutrition Centre recommends keeping them somewhere cool, ideally at 10 to 15 °C; also follow the storage instructions on the packaging for the exact variant.
