If you’re mainly comparing protein in a small nut snack, unsalted peanuts are a useful starting point: according to the Netherlands Nutrition Centre, a 25 g serving of unsalted peanuts contains 6.3 g of protein, compared with 4.5 g for the same amount of unsalted nuts. Choose an unroasted, unsalted mix if variety and how the nuts are prepared matter more to you. Think of nuts around exercise as part of your overall diet, not as a guaranteed way to aid recovery.
You’re looking for a nut snack to contribute to your overall protein intake during active days out. Compare the protein in the amount you actually eat, and take the rest of your diet into account. The Netherlands Nutrition Centre says recreational exercisers don’t need special protein products.
You might be looking for unsalted nuts or peanuts, and don’t want to assume that a large pack counts as one serving. Compare the ingredients, how the product is prepared and the information on the exact pack. If you have a food allergy or young children are eating with you, there are extra things to consider.
You want to match the amount to what you take with you and actually eat on days out. It’s also worth making sure you can seal an opened pack properly and store it in a dry place, as the Netherlands Nutrition Centre advises.
The right snack depends on what matters most to you: protein per serving, ingredients, suitability for others eating with you or convenience on the go. Check the details for the exact product you plan to take with you.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Protein per serving | Compare the protein in the amount you’ll actually eat, and consider energy and your overall diet around exercise too. | If I want a small snack to top up my protein intake on an active day out, I look at my portion as well as the rest of my diet. Protein per serving is the top priority for around 33% of consumers. |
| Ingredients and preparation | Check the ingredients and whether the product is unroasted, roasted, salted or seasoned; assess each variant separately. | If I’m looking for a particular preparation method or a simple list of ingredients, I want to know exactly what’s in the bag. This is the top priority for around 27% of consumers. |
| Allergies or young children | Read the ingredients and allergen information. For young children, be aware of the choking risk posed by whole nuts and peanuts. | If someone with an allergy or a young child is eating with me, I want to check the product is suitable first. Being able to eat safely is the top priority for around 20% of consumers. |
| Taking it with you and storing it | Match the pack size to your days out and snack breaks, and follow the storage instructions on the pack. | If I want to divide snacks between several days out, it matters how easy the pack is to take with me and store once opened. Practicality is the top priority for around 20% of consumers. |
According to PLUS, its 300 g stand-up pouch lists 25 g of protein per 100 g. That works out at 6.25 g of protein in 25 g of this product; the same nutrition table lists 623 kcal per 100 g. So the figure per 100 g isn’t the amount you’ll get from a smaller snack portion.
Compare protein and energy for the amount you’ll actually eat, using the same portion size when comparing products.
A product name alone doesn’t prove that a snack helps you recover better than other nuts. The Netherlands Food and Consumer Product Safety Authority distinguishes between nutrition claims about a product’s composition and health claims about its relationship with health.
Check the nutrition table and ingredients for the exact variant. The Netherlands Nutrition Centre says recreational exercisers don’t need special protein products and emphasises that your overall diet matters.
The Jumbo Unroasted Nut Mix reviewed here doesn’t contain peanuts as an ingredient, but it does state that the product may contain peanuts.
If you have an allergy, check both the ingredients and the allergen and cross-contamination information on the current pack.
A larger pack may contain more than you want to eat in one snack. The Netherlands Nutrition Centre advises storing nuts in a dry place in a well-sealed container.
Before you go, divide the amount you want to take with you into portions and seal the rest of the pack properly.
If a pack isn’t sealed properly, its contents may lose quality or spoil.
One option in this selection is Duyvis Unsalted Peanuts in a 235 g pack.
The AH Unsalted Peanuts reviewed here are available in a 250 g pack.
According to Jumbo, the 200 g Jumbo Unroasted Nut Mix reviewed here contains walnuts, hazelnuts, cashews and almonds.
The nut mix reviewed here is described as unroasted and unsalted, in a 200 g pack.
TRADER JOE’S Protein Nut Mix is available in salted or seasoned varieties.
The PLUS Unsalted Peanuts reviewed here are a specific 300 g stand-up pouch product.
This selection includes everything from unsalted peanuts and almonds to raw nut mixes and peanuts in their shells. Compare the preparation method, quantity and allergen information on each pack.
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A good fit if you’re looking for unsalted peanuts and want to decide how much to have at each snack break.
Pack size: 250 g. The product information states that the product contains peanuts and may contain cashews; check the current allergen information.
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An option if you’re looking for almonds rather than peanuts and want to take raw, unsalted nuts with you.
Pack size: 200 g. This product contains almonds; check the allergen information on the pack.
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A good fit if you want to take peanuts in their shells with you and enjoy shelling them as part of your snack break.
Pack size: 500 g. Bear in mind that you’ll need to shell the peanuts before eating them.
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A good fit if you’re looking for a mix of different nuts in one snack and prefer them raw and unsalted.
Pack size: 200 g. The product information lists hazelnuts, walnuts, almonds and cashews, and warns that the product may contain traces of peanuts; check the label if allergens are relevant to you.
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An option if you’re looking for roasted, unsalted peanuts in a smaller pack than the 500 g bag of peanuts in shells.
Pack size: 210 g. The product information lists peanuts; check the current allergen information on the label.
Yes. The Netherlands Nutrition Centre groups peanuts with nuts because of their nutritional composition, although botanically they’re legumes.
Not necessarily. The Netherlands Nutrition Centre says recreational exercisers don’t need special protein products. Think of protein as part of your overall diet; nuts can contribute to it.
Don’t rely on the ingredients list alone. Also check for warnings about possible cross-contamination: the Jumbo Unroasted Nut Mix reviewed here states that the product may contain peanuts.
The Netherlands Food and Consumer Product Safety Authority lists peanuts and nuts separately as allergens consumers must be informed about. For pre-packed products, allergen information must be shown on the label. Dutch rules on warnings about unintended allergens caused by cross-contamination also apply from 1 January 2026, so check the information on the current pack.
Bear the choking risk in mind. The Netherlands Nutrition Centre specifically warns about whole nuts and peanuts for children, so don’t assume advice for adult snack times automatically applies to a young child.
Store nuts in a cool, dry place in a well-sealed container. Also follow the storage instructions and best-before information on the exact pack.
