For a relatively high protein contribution per equal-sized portion, unsalted peanuts are a sensible addition to lunch: the Netherlands Nutrition Centre lists 6.3 grams of protein per 25 grams, compared with 5.4 grams for unsalted almonds and 4.5 grams for unsalted mixed nuts. When buying, check the nutritional information for the exact product and consider your own portion size; nuts alone don’t determine whether your lunch is adequate for sport and recovery.
You want extra protein with your lunch and are interested in what a realistic portion contributes to your overall diet. Nuts can be a useful addition, but a product name alone doesn’t prove an effect on sports recovery.
You want to take a portion with you without having to use a whole bag each time. Pack size and whether the packaging is resealable are practical points to consider.
You want to weigh up protein alongside energy and salt, and check the ingredients and allergen information if that’s relevant to you. Compare like-for-like quantities and read the label for the exact product.
Compare nutritional values for the same quantity and decide in advance which feature matters most for your lunch.
| What to consider | What to look for | Who should consider this? |
|---|---|---|
| Protein per portion | Compare protein per 100 grams and per the portion you’ll actually take with you. | If I want to add extra protein to my lunch, I look at what my own portion provides. Around 36% of consumers prioritise protein content. |
| Taking it with you and portioning | Check the pack size and whether the packaging is resealable; a resealable bag isn’t the same as individually portioned packs. | If I want to use the bag over several lunches, I check the seal and pack size. Around 29% of consumers prioritise convenience when taking food with them. |
| Energy and salt | Compare energy, protein and salt for the same quantity, and check the exact flavour or variety. | If I want to weigh up energy and salt as well as protein, I need the information for the product I’ve chosen. Around 21% of consumers prioritise these factors. |
| Allergens | If you have a relevant allergy, read the ingredients and allergen information on the exact packaging, including any cross-contamination warnings. | If peanuts or certain nuts aren’t suitable for me, I also check the information for the exact mix. Around 14% of consumers prioritise allergen suitability. |
A nutrition claim relates to a product’s composition. That’s different from proven recovery benefits for a specific bag of nuts.
Use the nutrition table to assess how much protein your portion provides, and consider your overall varied diet.
The amount of protein per 100 grams may not reflect the portion you actually take with you. A standard 25-gram portion of unsalted peanuts also contains 157 kcal, according to the Netherlands Nutrition Centre.
Compare the same portion size and take energy into account.
ALDI’s unroasted almonds are sold in a 200-gram resealable pack. That doesn’t tell you how much you’ll eat at each lunch.
Decide on your own portion and use the nutritional values for that amount.
Prepacked products must have allergen information on the label. Albert Heijn points out that product information can change.
If you have a relevant allergy, read the exact packaging and check for cross-contamination warnings too.
A specific option for unsalted peanuts as a lunch addition.
The own-brand range reviewed includes unsalted peanuts and almonds.
The product reviewed is Jumbo Unsalted Kingsize Peanuts 350 g.
The official Dutch website lists a nut mix in its biscuits, nuts and crisps range.
The products reviewed are unroasted almonds and a separate Protein Nut Mix.
The own-brand product reviewed is PLUS Unsalted Peanuts 250 grams.
These products are nut options for a lunch on the go, including unsalted peanuts, almonds and mixed nuts.
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An option if you want to take almonds with you and use the pack over several occasions.
The product information lists 21.5 g of protein per 100 g and a 160 g resealable pack. Contains almonds.
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An option if you want to take unsalted peanuts with you as an addition to your lunch.
The product information lists 27 g of protein per 100 g. The pack contains 250 g. Contains peanuts and may contain cashew nuts.
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An option if you want to take almonds with you and are looking for an unsalted variety.
The product information lists 24 g of protein per 100 g. The pack contains 200 g. Contains almonds.
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An option if you want to combine different types of nuts and consider protein as one of the factors when choosing.
The product information lists 20.1 g of protein per 100 g. The pack contains 200 g. Contains hazelnuts, walnuts, almonds and cashew nuts; may contain traces of peanuts and other nuts.
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An option if you want to take peanuts in their shells with you; bear in mind that they take a little more effort to eat.
The product information lists 29 g of protein per 100 g. The pack contains 500 g. Contains peanuts; the product information also mentions nuts.
A portion of nuts contributes to your diet, but it doesn’t make a complete lunch on its own. The Netherlands Nutrition Centre says that strength and endurance sports increase your protein requirements, so consider nuts as part of your overall diet.
First compare the nutritional values per 100 grams, then look at the same portion size. According to the European Commission, nutritional information must be given per 100 grams or 100 millilitres; information per portion may also be provided.
For opened mixed unsalted nuts, the Netherlands Nutrition Centre’s Storage Guide recommends six months in a kitchen cupboard or one year in the freezer. A rancid smell or taste, a tough texture or mould can be signs that the nuts have gone off. Don’t automatically apply these storage times to every mix containing other ingredients.
Check the allergen information on the label of the exact product. According to the Netherlands Food and Consumer Product Safety Authority (NVWA), prepacked products must include this information on the label; peanuts and nuts are listed as separate allergens. If you have a relevant allergy, check for cross-contamination warnings too.
The value per 100 grams lets you compare products on the same basis, while the value per portion shows how much protein the amount you take with you contributes. For a specific choice, use the nutritional information for the exact product.
