Start by considering your personal allergen restrictions: a product containing an allergen you need to avoid is not a suitable source of protein. For unsalted peanuts and almonds, Voedingscentrum gives average figures of 6.3 and 5.4 grams of protein respectively per 25-gram portion. These are category averages, not figures for every pack, so check the current label and consider the portion as part of your overall diet.
You first check whether the nuts, peanuts and any cross-contamination warnings are compatible with your dietary restrictions. Peanuts are legumes and should be assessed separately from nuts; Allergie Centra Nederland explains the difference.
You want to know how much protein a regular portion provides. Voedingscentrum’s average portion figures can help you make an initial comparison, but your sporting goals, overall diet and the current product label are all relevant too.
You compare how much you want to take with you or portion out, and check the storage instructions. For a 25-gram handful of unsalted nuts, Voedingscentrum gives averages of 4.5 grams of protein and 164 kcal; the contents of a bag are not a recommended portion.
Choose this option: if you can eat peanuts and want to compare a distinct source of protein. Voedingscentrum gives an average of 6.3 grams of protein per 25 grams of unsalted peanuts.
Keep in mind: peanuts can be an allergen in their own right, and a peanut product may also carry a warning about other nuts.
Choose this option: if almonds are compatible with your dietary restrictions and you want to look at a single type of nut. Voedingscentrum gives an average of 5.4 grams of protein per 25 grams of unsalted almonds.
Keep in mind: even if a product’s name mentions only almonds, check the current ingredients and allergen information.
Choose this option: if all the varieties included are compatible with your dietary restrictions and you want several types of nuts in one pack. The ALDI mix reviewed contains almonds, hazelnuts, walnuts and Brazil nuts.
Keep in mind: assess every variety included. The average nutritional values for unsalted nuts are not exact figures for this mix.
Choose this option: if the nuts or peanuts you’re considering are not compatible with your personal dietary restrictions. Voedingscentrum lists legumes, tofu, eggs and dairy among its sources of protein.
Keep in mind: alternatives can contain allergens too, so assess each one separately in light of your own restrictions.
| What matters when buying | What should I check? | Who is this important for? |
|---|---|---|
| Allergens | Read the ingredients and any cross-contamination warnings. Assess peanuts separately from nuts. | If I need to avoid allergens, I want to check both the type and any warnings. Around 36% of consumers prioritise allergen suitability. |
| Protein per portion | Compare the same edible quantity. Voedingscentrum gives averages of 6.3 g of protein per 25 g of unsalted peanuts and 5.4 g per 25 g of unsalted almonds. | If I want to add protein to my sports nutrition, I look at how much my own portion provides and consider my overall diet. Around 29% of consumers give protein content top priority. |
| Portion and energy | Compare protein and energy on the basis of the same portion. For 25 g of unsalted nuts, Voedingscentrum gives averages of 4.5 g of protein and 164 kcal. | If I want to fit my snack into my daily diet, I pay attention to how much I actually eat. Around 21% of consumers prioritise portion and energy management. |
| Packaging and storage | Compare the pack size with how you use the product and follow the storage instructions on the specific pack. Check the product information again when you buy it next time. | If I want to take nuts with me or store them at home, I look for a quantity and instructions that suit the way I use them. Around 14% of consumers give practical shopping top priority. |
No added salt says nothing about the allergens present. The Duyvis peanuts reviewed contain peanuts; a Dutch product page also lists possible traces of several types of nuts.
Assess the ingredients and cross-contamination warnings separately from the salt and protein content.
Voedingscentrum’s figures for peanuts and almonds are category averages and do not automatically apply to every pack.
Use category averages to compare options in broad terms, and check the current label for a specific product.
For 25 grams of unsalted nuts, Voedingscentrum gives averages of 4.5 grams of protein and 164 kcal. A larger portion changes both figures.
Compare nutritional values on the basis of the same portion, and consider how the snack fits into your overall diet.
Heating does not automatically make a relevant nut allergen harmless. Stichting Voedselallergie states that the allergen remains stable when heated.
Don’t choose between raw and roasted on the assumption that one of them avoids a nut allergen.
The Pinda’s Ongezouten variant reviewed is worth considering if you’re looking for an unsalted peanut snack.
AH Amandelen ongezouten is a single-almond variety to compare with other products.
Jumbo Ongezouten Amandelen 140 g is a bagged almond product that has been reviewed.
Lidl presents Alesto as a range of nuts and dried fruit; the line reviewed includes Way To Go cashew nuts.
The TRADER JOE’S Notenmelange ongezouten reviewed is a nut mix in the ALDI range.
PLUS Amandelen ongezouten per stazak 150 g is a reviewed own-brand product featuring one named type of nut.
This selection includes peanuts and almonds for consumers for whom the ingredients in question are suitable. Check the current ingredients and allergen information on each pack.
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An option to compare if you can eat peanuts; the product information lists 27 g of protein per 100 g.
The ingredients list 99% peanuts and sunflower oil. The product contains peanuts and may contain cashew nuts.
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An option if almonds are compatible with your dietary restrictions; the product information lists 21.5 g of protein per 100 g.
The ingredients list 100% almond kernels. The product information describes them as suitable for snacking, baking or using as a topping.
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An option to consider if almonds are compatible with your dietary restrictions; the product information lists 24 g of protein per 100 g.
The product name describes the almonds as raw and unsalted. The ingredients list almonds.
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An option to compare if you can eat peanuts; the product information lists 26 g of protein per 100 g.
The ingredients list 100% peanuts. The product name describes the peanuts as roasted and unsalted.
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An option if peanuts are compatible with your dietary restrictions; the product information lists 26 g of protein per 100 g.
The product name describes unroasted peanuts with their skins on. They need extra preparation if you want a roasted snack; the product contains peanuts.
No. Peanuts are not automatically suitable: they are legumes, but they can cause allergic reactions themselves. A peanut product may also carry a warning about other nuts. Follow the advice you’ve been given about what to avoid and check the current packaging.
No. Roasting is not a reliable way to avoid a relevant nut allergen. Stichting Voedselallergie states that the allergen remains stable when heated.
Not necessarily. According to Voedingscentrum, recreational sportspeople do not need special protein products if they eat a healthy, varied diet. Consider your overall diet, and choose nuts only if they are compatible with your personal dietary restrictions.
Sellers must inform consumers about the allergens present, according to the NVWA. Since 1 January 2026, the NVWA has also checked prepacked products for compliance with the rules on precautionary cross-contamination warnings.
Use the packaging of the product you intend to eat and check its current ingredients and allergen information. Albert Heijn and PLUS advise reading the packaging because product information can change; contact customer services if you have any questions.
