Choose nuts based on the protein and energy in the portion you actually eat, and pick a pack size that suits how much you need. Think of them as part of a varied diet, rather than a product that promises faster recovery on its own. Check the ingredients, allergen information and storage instructions too.
You’re looking for a nut snack to complement your usual meals. Compare the nutritional values for the portion you eat; you don’t automatically need a specialist protein snack. The Voedingscentrum provides general guidance on protein and sports nutrition.
You want to know how much protein and energy your handful of nuts provides. Weighing your portion gives you a clearer idea of its nutritional value than looking only at figures per 100 g. The Voedingscentrum provides general nutritional values for unsalted nuts and peanuts.
You only want to replace what you’ve run out of and are looking for a pack that you can seal properly after use. Check the net weight, closure and storage instructions. The Voedingscentrum advises storing nuts in a dry, well-sealed container.
As a general guide, the Voedingscentrum lists 6.3 g of protein and 157 kcal for 25 g of unsalted peanuts. For a branded product, check the label and compare protein and energy for the same portion size.
| What to consider | What to look for | Who this matters to |
|---|---|---|
| Protein content | Compare protein and energy using the same measure, then work out the values for the portion you eat. | If you want to add something to your usual meals around your training, you’ll want to know what your portion provides. Around 36% of consumers in this situation prioritise protein content. |
| Portion and energy | Weigh your portion and compare the protein and kcal for that same amount. | If you’re looking for a defined snack portion, it helps to consider more than just protein. Around 29% of consumers mainly prioritise portion size and its energy content. |
| How much you need | Check the net weight and think about how much you actually want to add to your stock. | Do you only want to replace what you’ve run out of, without buying more than you can store properly? Around 21% of consumers say the amount they need is the main deciding factor. |
| Packaging and storage | Check whether the pack is resealable and follow the storage instructions on the label. The Voedingscentrum advises storing nuts in a dry, well-sealed container. | If you’ll use the pack on several occasions, a suitable size and a good seal are practical. Around 14% of consumers mainly consider packaging convenience and storage. |
Nutritional values describe a product’s composition; they don’t prove that a particular product speeds up recovery after exercise.
Compare the figures on the label and consider the snack as part of your overall varied diet. The Voedingscentrum says most sportspeople don’t need special protein shakes or bars.
How much protein and energy you consume depends on your portion size. So a figure per 100 g doesn’t automatically tell you what’s in your handful of nuts.
Weigh your portion and work out both the protein and energy for the same amount.
The Voedingscentrum advises storing nuts in a dry, well-sealed container.
Seal the pack after use or transfer the nuts to a suitable airtight container.
The unsalted peanuts reviewed here are intended as a snack or for use in dishes.
AH Unsalted Peanuts is a supermarket own-brand option in this comparison.
The range includes unsalted nut mixes and cashews in larger packs.
Alesto is Lidl’s nut and dried fruit range reviewed here.
The Trader Joe’s products reviewed here have different ingredients and pack sizes.
PLUS Unsalted Peanuts is an own-brand option for anyone doing their shopping at PLUS.
These Joybuy products may suit anyone looking for a nut mix or peanut snack for a small top-up. There are also larger packs for regular use.
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The 150 g pack is a good fit if you only want to top up with a small amount of nuts.
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A 250 g pack of peanuts for anyone looking to add unsalted peanuts to their stock.
The product description mentions sunflower oil; check the ingredients and allergen information on the pack.
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The 110 g pack is a smaller option if you’re looking for a flavoured peanut snack.
The product information lists peanuts and wheat. Check the ingredients if you have a relevant allergy.
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At 500 g, this is a larger pack for anyone who uses nuts regularly.
The information lists hazelnuts, walnuts, almonds and cashews; the product may contain traces of peanuts and other nuts.
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This 500 g pack is designed for regular use from a larger stock.
Remove the peanuts from their shells before eating.
Not necessarily. According to the Voedingscentrum, most sportspeople don’t need special protein shakes or bars if they eat a varied diet. Think of nuts as an addition to your overall diet.
Check both the ingredients and the allergen warnings on the pack. The Netherlands Food and Consumer Product Safety Authority says allergen information must appear on the label of prepacked products; peanuts and nuts are listed separately.
Store nuts in a cool, dry place in a well-sealed container. The Voedingscentrum gives 10 to 15 °C as an example; also follow the storage and best-before information on the pack.
Not necessarily. Choose an amount that suits how often you eat nuts and that you can store properly. For example, ALDI lists a 200 g resealable Trader Joe’s Unroasted Nut Mix and a separate 500 g Unsalted Nut Mix; their ingredients and packaging features vary.
