Compare nuts based on the protein in the portion you actually eat, the ingredients and your allergen requirements; unsalted nuts can be part of a varied diet. If you do intensive exercise, consider a snack alongside your overall diet, while breastfeeding involves different nutritional needs. A nut snack is not a treatment and has not been proven to speed up recovery after giving birth.
If you do strength training or endurance sports, you can factor the protein in a nut snack into your overall diet. The Netherlands Nutrition Centre puts athletes’ protein needs into context; the Dutch Association of Sports Dietitians discusses recovery advice for intensive or prolonged exercise, including conditions relating to a subsequent exercise session.
If you want a snack for yourself, the ingredients, portion size and storage instructions for the product you choose are practical things to consider. Unsalted nuts can be part of a varied diet, according to the Netherlands Nutrition Centre.
When you’re breastfeeding, your body needs more energy and nutrients. The Netherlands Nutrition Centre says you don’t need to follow a special diet unless advised by a doctor; a nut product on its own is not a nutritional plan.
Start by checking the nutritional value of the portion you eat, then see whether the ingredients and storage instructions suit your needs.
| What to consider | What should you look for? | Who is this important for? |
|---|---|---|
| Protein per serving | Compare the protein per 100 g with the weight of the portion you eat. | If you’re choosing a snack around a workout, you’ll want to know how it contributes to your overall protein intake. Around 25% of consumers prioritise protein content. |
| A simple snack | Check whether the product is unsalted and whether you want one type of nut or a mix. | If you want minimal preparation and a snack for yourself, consider the product format and ingredients. Around 25% of consumers prioritise convenience. |
| Portion size and storage | Check the pack size, the portion you take and the storage instructions after opening. | If you use an opened pack on several occasions, you’ll want to measure out portions and follow the storage instructions. Around 25% of consumers prioritise portion control and storage. |
| Allergens and ingredients | Read the ingredients and allergen information on the exact pack, including when choosing a different type of nut. | If you need to account for a peanut or nut allergy, check the information for the product you’ve chosen. Around 25% of consumers prioritise allergen requirements. |
The percentages represent a possible breakdown of these purchasing priorities, not measured market shares. For Duyvis unsalted peanuts, the product declaration from SPAR Netherlands lists 27 g of protein per 100 g: a calculated 25 g portion provides 6,75 g of protein and 642,75 kJ. This is a calculation example, not a personal portion-size recommendation.
Whole peanuts and nuts can be a choking hazard for young children.
Keep your snack separate from children’s food. The Netherlands Nutrition Centre advises against giving whole peanuts or nuts to children under 4.
The 27 g of protein per 100 g listed on the declaration for the Duyvis product reviewed is not the amount of protein in a smaller portion.
Calculate it based on the weight of your own portion. For 25 g of this product, that works out at 6,75 g of protein and 642,75 kJ, according to the product declaration from SPAR Netherlands. This is not a recommended portion size.
Peanuts and nuts are separate allergens. Duyvis also states that cross-contamination with peanuts or nuts is possible.
Check the ingredients and allergen information on the exact pack. The Netherlands Food and Consumer Product Safety Authority (NVWA) states that prepacked products must display allergen information.
Advice on nutrition around intensive exercise does not prove an effect on recovery after giving birth.
Describe the nutritional value and sporting context without presenting a nut snack as a treatment or a way to speed up recovery.
A relevant option if you’re looking for unsalted peanuts and want to check the nutritional value of this product.
The own-brand range includes unsalted peanuts, giving you an option to compare with your usual shopping.
A relevant option if you’re specifically looking for unsalted almonds.
The Alesto nut range and the product page for unsalted almonds are relevant options at this retailer.
A relevant option if you’re considering a mix of different types of nuts.
The own-brand range includes unsalted peanuts as a product to compare.
This Joybuy selection includes peanut products and almonds for snacking. Check the ingredients, portion size and nutritional information for each product.
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Suitable if you’re looking for unsalted peanuts and want to compare the protein content per 100 g.
The product information lists 99% peanuts and sunflower oil, and 27 g of protein per 100 g.
Contains peanuts and may contain cashew nuts.
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An option if you’re looking for roasted, unsalted peanuts as a snack.
The product information lists 100% peanuts and 26 g of protein per 100 g.
Contains peanuts.
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Suitable if you want peanuts in their shells; bear in mind that they take a little more effort to eat.
The product information lists 29 g of protein per 100 g.
Contains peanuts.
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An option if you’re looking for almonds to snack on or add to yoghurt, breakfast cereal or salad.
The ingredients list states 100% almond kernels; the nutritional information lists 21,5 g of protein per 100 g.
Contains almonds.
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Suitable if you’re looking for raw, unsalted almonds as a snack.
The product information lists almonds as an ingredient and 24 g of protein per 100 g.
Contains almonds.
A calculated 25 g portion provides 6,75 g of protein and 642,75 kJ. This is based on the product declaration from SPAR Netherlands for this product: 27 g of protein and 2571 kJ per 100 g. It is not a personal portion-size recommendation.
Not necessarily. According to the Netherlands Nutrition Centre, most people who exercise don’t need special protein shakes or bars if they eat a varied diet. Consider your overall diet and take into account the type and intensity of your exercise.
You don’t need to follow a special diet while breastfeeding unless advised by a doctor, according to the Netherlands Nutrition Centre. Your own food allergy or a personal medical diet remains a separate consideration.
Read the ingredients and allergen information on the exact pack. The Netherlands Food and Consumer Product Safety Authority (NVWA) treats peanuts and nuts as separate allergens and states that prepacked products must display allergen information. A different type of nut is therefore not automatically a safe alternative.
No. The Netherlands Nutrition Centre advises against giving whole peanuts or nuts to children under 4 because of the risk of choking. Advice about nuts for young children is separate from choosing a snack for yourself.
