Compare nuts by the protein in the portion you actually plan to eat, using the nutrition information for the exact product. Flink lists 27 g of protein and 614 kcal per 100 g for Duyvis Unsalted Peanuts 235 g. That works out to 6.75 g of protein and 153.5 kcal per 25 g. After intense exercise, especially if you need to perform again soon, assess your recovery nutrition as a whole rather than treating a handful of nuts as a complete solution.
After an intense morning workout, you want to know how much protein your snack provides and how it fits into your overall recovery nutrition. The Dutch Association of Sports Nutrition Experts stresses that recovery advice depends on the exercise and on how soon you’ll be training again.
You’re looking for a measured portion of unsalted nuts for your morning break, with the option to mix things up. The Netherlands Nutrition Centre uses 25 g as a guide for a handful of unsalted nuts; this isn’t automatically the serving size of every pack.
You want to compare plain peanuts and products with ‘protein’ in the name by checking the nutrition information and ingredients, not just the front of the pack. The Netherlands Food and Consumer Product Safety Authority (NVWA) notes that nutrition claims must comply with European rules.
For a protein-focused morning snack, the portion, ingredients and ease of portioning each play a part.
| What to consider | What should you look for? | Who is this most important for? |
|---|---|---|
| Protein per portion | Work out the protein and energy for your planned portion. After intense exercise, the Dutch Association of Sports Nutrition Experts recommends 0.2–0.4 g of protein per kg of body weight within two hours, especially if another bout of exercise is coming up soon. | If I need to perform again soon after an intense workout, I want to know how much protein my actual portion provides and how it fits into my recovery nutrition. Around 36% of consumers prioritise protein intake and recovery. |
| Portion size | Weigh the amount you want to eat and compare products using the same portion size. The Netherlands Nutrition Centre uses 25 g as a guide for a handful of unsalted nuts. | If I want to tailor the size of my snack to the rest of my day, I want to be able to measure out a consistent portion. Around 27% of consumers focus mainly on portion and energy control. |
| Ingredients and claims | Check the ingredients and nutrition information for the exact product. The NVWA notes that nutrition claims must comply with European rules. | If a pack uses ‘protein’ in the product name, I want to be able to compare the ingredients and nutritional values for myself. Around 19% of consumers prioritise checking labels and ingredients. |
| Packaging and portioning | Check the pack size, whether the packaging is resealable and how many portions you want to measure out. ALDI describes a 200 g nut mix in resealable packaging. | If I’m preparing snacks for several morning breaks or taking them with me, how easy the pack is to portion is what matters most. Around 18% of consumers choose mainly for portability and advance portioning. |
A 25 g portion of Duyvis Unsalted Peanuts 235 g works out at 6.75 g of protein and 153.5 kcal, based on the per-100 g values listed by Flink. After intense exercise, recovery nutrition depends on your overall needs and when your next bout of exercise is due.
First weigh your portion, then consider how much it adds to your overall recovery nutrition.
ALDI describes its Protein Nut Mix as salted or seasoned. The name and flavour description alone don’t tell you how much protein a portion provides compared with other nuts.
Compare the nutrition information for the exact products using the same portion size, and check the ingredients too.
Albert Heijn’s warning applies specifically to AH Extra Large Salted Peanuts in a tub with a best-before date of 04-11-2026, due to possible metal fragments. Albert Heijn advises customers not to eat this product.
Check the product name, packaging and best-before date. Follow the warning for the product named, and don’t apply it to other varieties without product-specific grounds.
Duyvis sells unsalted peanuts, among other products, for a simple snack.
Albert Heijn sells its own-brand unsalted peanuts.
Jumbo lists products including Unsalted Kingsize Peanuts 350 g.
Lidl lists unsalted peanuts in a 285 g pack.
Under the TRADER JOE’S brand, ALDI lists a range of nut products, including unroasted and roasted mixes and a Protein Nut Mix.
PLUS lists its own-brand unsalted peanuts in a 250 g pack.
This selection includes peanuts and other nuts, with some varieties explicitly labelled unsalted. Check the nutritional values, ingredients and portion size for each product to find what suits you.
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A mixed nut option for anyone looking for a nut mix as a snack.
The product name states that the pack contains 150 g.
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An unsalted peanut option if you’re looking for a simple snack.
The product description lists 99% peanuts and sunflower oil. The product table lists 27 g of protein; check the pack to see what quantity this figure refers to, then calculate it for your portion.
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A raw, unsalted almond option if you want to take almonds with you as a snack.
The product description lists raw, unsalted almonds; the product table lists 24 g of protein per 100 g.
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A mix of several types of nuts if you like a bit of variety in your snack.
The product description lists raw, unsalted hazelnuts, walnuts, almonds and cashews. The product table lists 16.9 g of protein; check the basis for the nutritional values on the pack before comparing portions.
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An option if you like to eat peanuts in their shells and shell them yourself.
The product name states that the pack contains 500 g, and the product table lists 29 g of protein. Check the pack to see what quantity this figure refers to; the peanuts need to be shelled before eating.
Not necessarily; consider your recovery nutrition as a whole and when you’ll be exercising again. After intense exercise, the Dutch Association of Sports Nutrition Experts recommends 0.2–0.4 g of protein per kg of body weight within two hours, particularly if another bout of exercise is coming up soon. A 25 g portion of the Duyvis variety mentioned works out at 6.75 g of protein, based on Flink’s figures.
Calculate the nutritional values for each exact variety using the same portion size. A figure per 100 g isn’t the same as the amount of protein in the handful you actually eat; check the energy per portion too.
Follow the storage advice on the packaging of the exact variety. The Netherlands Nutrition Centre’s storage guide also provides product storage information; resealable packaging doesn’t replace the advice for the specific product.
Check the allergen information for the exact variety. According to the NVWA, allergen information for prepacked products must appear on the label. Since 1 January 2026, new Dutch rules have applied to warnings about allergens that may be unintentionally present, so check the latest information for the product.
No, the warning mentioned applies specifically to AH Extra Large Salted Peanuts in a tub with a best-before date of 04-11-2026, due to possible metal fragments. Albert Heijn advises customers not to eat this product. Don’t apply the warning to other AH peanuts without product-specific grounds.
