Compare protein per 100 kcal as well as the amount you actually eat: none of the four nut products included in this comparison is low in calories. Based on the labels, Duyvis unsalted peanuts and AH unsalted almonds provide more protein per 100 kcal than Jumbo pistachios and the PLUS nut mix. Jumbo pistachios have the lowest kcal per 100 g, so taste, ingredients and portion size are still important when making your choice.
You want to compare nuts by their protein content relative to their calories, rather than simply looking at the grams of protein per 100 g. The labels of the products in this comparison show how much difference that can make.
You want to know what a weighed portion contributes. The Netherlands Nutrition Centre (Voedingscentrum) lists a 25 g portion for unsalted nuts, among other options. Choosing a different portion size changes both the calorie and protein content.
You’re comparing individual nuts with a mix and want to take taste, ingredients and allergens into account. Check the information for the exact product you’re buying.
A good choice when: protein per calorie is your priority and you can eat peanuts. Duyvis lists 27 g of protein and 614 kcal per 100 g on the label, which works out to 4.40 g of protein per 100 kcal.
Bear in mind: a 25 g portion provides 153.5 kcal and 6.75 g of protein. Duyvis lists peanuts and sunflower oil as ingredients; unsalted doesn’t mean low in calories.
A good choice when: you prefer almonds and protein per calorie matters to you. The label for AH Unsalted Almonds lists 27 g of protein and 627 kcal per 100 g, which works out to 4.31 g of protein per 100 kcal.
Bear in mind: a 25 g portion provides 156.75 kcal and 6.75 g of protein. Use the nutritional values for this specific product, rather than assuming they apply to another type of almond.
A good choice when: fewer kcal for the same weight matters more to you than getting the most protein. Of the four labels we looked at, Jumbo lists the lowest energy value: 594 kcal per 100 g.
Bear in mind: a 25 g portion provides 148.5 kcal and 5.75 g of protein. Jumbo lists 0.21 g of salt per 100 g, so unsalted doesn’t necessarily mean salt-free.
A good choice when: variety is your main reason for choosing a mix. According to its ingredients information, the PLUS mix contains peanuts, almonds, cashews, Brazil nuts and hazelnuts, among other ingredients.
Bear in mind: the label lists 19.7 g of protein and 655 kcal per 100 g, which works out to 3.01 g of protein per 100 kcal. A 25 g portion provides 163.75 kcal and 4.925 g of protein.
First compare the nutritional values per 100 g for the exact product, then work them out for the same weighed portion.
| What to consider | What to look for | Who should take this into account? |
|---|---|---|
| Protein per calorie | Compare kcal and protein on the same 100 g basis and for the exact product. | If I want to manage my protein intake within a limited snack portion, I look beyond protein per 100 g alone. Around 34% of consumers focus on protein per calorie. |
| Calories per portion | Weigh the amount you eat and calculate the label values for that weight. | When I want to know what my own portion contributes, I don’t compare handfuls of different weights. Around 33% of consumers pay particular attention to the calories in the portion they actually eat. |
| Ingredients and allergens | Check the ingredients, salt content and allergen information on the packaging. | If taste and the types of nuts determine my choice, I want to know exactly what’s in an individual nut or a mix. Around 20% of consumers prioritise ingredients and taste. |
| Packaging and storage | Choose a pack size you can portion out, and follow the storage and best-before information. | When I want to choose a pack that suits how I use it, I take portioning and storage into account. Around 13% of consumers focus mainly on pack size and storage. |
According to their labels, the products in this comparison contain 594 to 655 kcal per 100 g. Salt content and energy value are different things.
Check the kcal per 100 g and calculate the value for your own portion. For solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for the ‘low energy’ claim.
Duyvis peanuts and AH almonds both list 27 g of protein per 100 g, but their energy values differ. The same protein figure therefore doesn’t mean the same amount of protein per calorie.
Compare both protein per 100 kcal and the kcal and protein in the same weighed portion.
The nutritional declaration relates to the product as sold. A roasted product or nut mix has its own ingredients and label.
Use the information for the exact product you’re buying; treat general nutritional tables as background information only.
A larger bag is only practical if you can portion out and store its contents properly. The Netherlands Nutrition Centre (Voedingscentrum) advises keeping nuts well sealed and dry.
Choose a suitable pack size, divide it into portions and seal the pack properly after use.
Duyvis Unsalted Peanuts are a specific option for comparing protein per calorie.
AH Unsalted Almonds 190 g is a specific roasted almond product for comparing portions.
Jumbo Unsalted Pistachios 200 g are a single-nut option with published nutritional values.
PLUS Unsalted Nut Mix 200 g is an option if you want to combine different types of nuts.
Lidl Netherlands lists unsalted almonds as a product option.
ALDI Netherlands offers a 500 g unsalted nut mix under the TRADER JOE’S product name.
These Joybuy products are relevant if you’re choosing between peanuts and almonds for a weighed snack portion.
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Suitable if you choose peanuts and want to shell them yourself. The product information lists 29 g of protein, 11 g of fibre and 2515 kJ per 100 g.
Contains peanuts and may contain traces of other nuts.
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Suitable if you want to weigh out a portion of unsalted peanuts. The product information lists 27 g of protein and 2690 kJ per 100 g; the ingredients include peanuts and sunflower oil.
Contains peanuts and may contain traces of cashews.
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Suitable if you want to portion out raw, unsalted almonds. The label lists 24 g of protein and 591 kcal per 100 g.
Contains almonds; check the allergen information on the packaging.
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Suitable if you want to weigh out a portion of almonds. The product information lists 21 g of protein and 578 kcal per 100 g; the ingredients list states 100% almond kernels.
Contains almonds; check the allergen information on the packaging.
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Suitable if you want to weigh out a portion of roasted, unsalted peanuts. The product information lists 26 g of protein and 626 kcal per 100 g.
Contains peanuts; check the allergen information on the packaging.
No, not according to the European claim conditions for ‘low energy’. For solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g; the four product labels compared here list 594 to 655 kcal per 100 g. Having fewer calories than another nut for the same weight is a relative comparison, not proof that a product is low in calories.
A 20 g portion of a product generally contains fewer calories and less protein than a 25 g portion of the same product. The Netherlands Nutrition Centre (Voedingscentrum) uses a 25 g portion for unsalted nuts in general and a 20 g portion for pistachios. Compare the same weight first, then calculate the values for your own weighed portion.
Check the label on the exact pack for peanuts, nuts and any warnings about cross-contamination. The NVWA treats peanuts and nuts as separate allergens; for prepacked products, allergen information appears on the label. Since 1 January 2026, the NVWA has also checked warnings about cross-contamination. If you have a known allergy, don’t rely on the word ‘unsalted’ alone.
Keep nuts well sealed and dry, and follow the storage and best-before information on the packaging. The Netherlands Nutrition Centre (Voedingscentrum) recommends a temperature of 10–15 °C; PLUS advises storing them in a cool, dry, dark place.
No, pack size doesn’t change the declared nutritional value per 100 g. Choose a pack size that you can portion and store suitably, and compare the nutritional information for the exact product.
