Compare nuts based on the portion you actually eat: the checked unsalted varieties contain 25–27 g of protein per 100 g, which works out at around 6.25–6.75 g of protein in a 25 g portion. Consider this alongside the energy content and the rest of your diet, and take taste, ingredients and allergens into account too. A measurable protein content does not automatically justify the claim ‘high in protein’.
You want to know how much protein a snack adds to your daily diet. Compare like-for-like portions and consider nuts alongside your other meals. The Netherlands Nutrition Centre notes that most people who exercise do not need special protein shakes or bars.
You want to include nuts in a protein-focused diet while also keeping an eye on the energy per portion. Labels for the checked varieties list 25–27 g of protein and 614–627 kcal per 100 g. Values vary by product, according to Albert Heijn, Jumbo and PLUS.
You’re looking for a variety with ingredients that suit your preferences and want to know which allergens are listed on the label. The Netherlands Food and Consumer Product Safety Authority explains that allergen information for prepacked products must appear on the label.
Choose this option: if you want a simple snack whose protein contribution you can calculate per portion.
Keep in mind: the energy content per portion and any warnings about the possible presence of other nuts.
Choose this option: if you prefer almonds or are looking for a variety that lists almonds as an ingredient.
Keep in mind: the nutritional values and allergen warnings on that exact pack. Almonds are not automatically an allergy-safe alternative to peanuts.
Choose this option: if having a mix of different nuts matters more to you than sticking to one specific protein figure.
Keep in mind: the ingredients and nutritional values of the exact mix. Don’t assume that figures for plain peanuts or almonds apply.
| What to consider | What should you check? | Who should pay particular attention? |
|---|---|---|
| Protein per portion | Compare protein per 100 g, then calculate the amount for a weighed portion. | Want to know how much protein your snack adds to your diet? Around 31% of consumers rank protein content as their top purchasing priority. |
| Protein and energy | Compare protein and kcal on the same portion basis. | If your portion needs to fit within your energy budget, look at both values together. Around 25% of consumers prioritise managing their energy intake. |
| Ingredients and salt | Read the ingredients list and check the salt per 100 g, even for products labelled unsalted. | If you want simple ingredients or a mix of different varieties, the ingredients and exact mix matter. Around 19% of consumers prioritise everyday ingredients and variety. |
| Packaging and storage | Check the pack size and whether you can reseal the pack securely and store it somewhere dry once opened. | If you buy nuts regularly, a pack size that suits how you use and store them may be important. Around 13% of consumers prioritise packaging and purchase costs. |
| Allergens | Check the current label for both allergens present and warnings about possible traces. | If you have a relevant allergy, the information on the exact pack could be decisive. Around 12% of consumers rank allergen safety as their top purchasing priority. |
The nutrition table gives values for a set amount, while your own portion may be smaller or larger. With nuts, both protein and energy count.
Weigh your portion and calculate both values for that amount.
The checked AH almonds warn that they may contain peanuts and other nuts. Choosing a different type of product does not automatically rule out cross-contamination.
If you have a relevant allergy, check the latest information on the exact pack.
The Netherlands Nutrition Centre says that nuts are susceptible to mould. Once opened, they should be kept dry in a tightly sealed pack.
Choose a pack size that suits how you use the nuts, and seal the pack carefully after each portion.
The checked variety is Duyvis Unsalted Peanuts 235 g.
The examples checked are unsalted peanuts and unsalted almonds.
The examples checked are Jumbo Unsalted Kingsize Peanuts and the Duyvis variety.
The Dutch product listing includes unsalted almonds in the Alesto range, among other products.
The official range page lists, among other products under TRADER JOE’S, roasted unsalted peanuts, almonds, unsalted mixed nuts and a protein nut mix.
The checked variety is PLUS Unsalted Peanuts 250 g.
The product selection below focuses on peanuts and almonds as snacks. Compare the ingredients, protein content and any allergen warnings for each variety.
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An option if you’re looking for unsalted peanuts and want to calculate the protein per portion.
The product information lists 27 g of protein per 100 g and ingredients consisting of 99% peanuts and sunflower oil. Contains peanuts and may contain cashews.
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An option if you want to compare roasted, unsalted peanuts as a snack.
The product information lists 100% peanuts and 26 g of protein per 100 g.
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An option if you want to compare peanuts in their shells and take the salt content into account.
The nutrition information lists 29 g of protein and 0.12 g of salt per 100 g. The title specifies peanuts in their shells, while the product information lists peanuts as an ingredient.
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An option if you want to include almonds in your comparison of protein per portion.
The product information lists 100% almond kernels and 21.5 g of protein per 100 g. Contains almonds.
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An option if you’re looking for raw, unsalted almonds and want to calculate the nutritional value per portion.
The product information lists 24 g of protein per 100 g. Contains almonds.
Not necessarily. The Netherlands Nutrition Centre says that most people who exercise do not need special protein shakes or bars if they eat a varied diet. So consider nuts as part of your overall diet; a portion of nuts alone does not prove that your individual needs are being met.
Check the current ingredients and warnings on the exact pack. According to the Netherlands Food and Consumer Product Safety Authority, allergen information for prepacked products must appear on the label. Switching from peanuts to almonds does not automatically make a product allergy-safe.
Seal the pack tightly and store the nuts somewhere dry, preferably cool. Also follow the storage advice and use-by information on the pack. The Netherlands Nutrition Centre recommends keeping nuts tightly sealed and dry.
Not necessarily. The checked PLUS peanuts are labelled unsalted but still list 0.02 g of salt per 100 g. So compare both the product description and the nutrition table for the exact variety.
The product labels checked warn that young children may choke on whole peanuts or nuts. Follow the warning on the exact pack and don’t assume that whole nuts are automatically a suitable snack for children.
