If peanuts and nuts are suitable according to your allergy advice and your school’s rules, choose an unsalted variety and compare the protein in the portion you’ll actually take with you. Flink lists 27 g of protein and 614 kcal per 100 g for Duyvis Unsalted Peanuts 235g. That works out to 6.75 g of protein and 153.5 kcal for a 25 g example portion. This is not a personal portion recommendation or proof of any specific recovery benefit; use nuts as part of a varied lunch.
You’re looking for a straightforward addition to lunch with nutritional values you can check, without automatically opting for specialist sports products. General sports nutrition information is not personal protein advice for under-18s.
You’re looking for an unsalted product to enjoy alongside other parts of a varied school lunch. A mix offers a choice of different types of nuts, but doesn’t tell you how much protein a serving provides.
You’re taking a relevant food allergy or your school’s rules on peanuts and nuts into account. Check the ingredients and allergen information on the exact pack, and follow the advice that applies to your situation.
A good fit when: you want to work out the nutritional values per 100 g for your own portion, and peanuts are suitable for you and permitted at school.
Bear in mind: even a small portion provides energy; the amount per 100 g is not the amount in your lunchbox.
A good fit when: you want to include different types of nuts in your lunch.
Bear in mind: the name ‘mixed nuts’ doesn’t indicate a set protein value; check the nutritional information and ingredients on the pack.
A good fit when: your allergy advice rules out a product, or a relevant rule applies at your school.
Bear in mind: a different type of nut isn’t automatically a suitable substitute; check other lunch products for ingredients that are relevant to you, too.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein per serving | Check the protein and kcal per 100 g on the exact pack, then calculate the amount for the weight you’ll take with you. | If I want to know how much protein my lunch portion provides, I check its weighed amount and the corresponding nutritional values. Around 36% of consumers prioritise protein per serving. |
| Allergens and school rules | Check the ingredients, allergen information, precautionary warnings and the rules that apply at your school. | If an allergy or school rule determines my lunch choice, I don’t want to assume that a different nut is suitable. Around 29% of consumers consider allergens or school rules decisive. |
| Ingredients and variety | Check whether the product is unsalted, which types of nuts it contains and how it fits alongside the rest of your lunch. | If I want to combine different parts of my daily lunch, I look at the ingredients and variety. Around 21% of consumers prioritise a varied lunch. |
| Packaging and use | Check the net weight, decide how much to take each time and follow the storage advice on the exact pack. | If I choose a pack for regular lunches, I want to be able to match its contents to my portions and store it according to the label. Around 14% of consumers prioritise pack size and practical use. |
According to Flink, the product information for Duyvis Unsalted Peanuts 235g lists 27 g of protein per 100 g. Based on that table, a 25 g portion contains 6.75 g of protein and 153.5 kcal.
Use the weight you’ll actually take with you, and consider protein and energy alongside the rest of your lunch.
Peanuts and tree nuts are separate allergens. A mixed pack may contain several types, so a different nut isn’t automatically suitable.
Follow the individual avoidance advice you’ve been given, and check the ingredients and allergen information on the exact pack.
The Voedingscentrum’s general sports nutrition information says that most people who play sport don’t need special protein shakes or bars if they eat a varied diet. This isn’t a personal nutrition plan for an under-18.
Choose based on your whole lunch, and don’t treat general information for adult athletes as individual advice for a school pupil.
A pack doesn’t automatically contain the amount you want to take for each lunch. If you buy a larger bag, you’ll need to portion it yourself and store it according to the storage advice.
Check the net weight, weigh out your own portion and follow the storage instructions on the pack.
Duyvis Unsalted Peanuts 235g is a specific option to consider when checking nutritional values for a weighed portion.
AH Unsalted Mixed Nuts is an own-brand option if you’re looking for an unsalted mix.
The range includes different types of nuts and peanuts, including unsalted varieties.
Alesto is Lidl’s product range, which includes nuts, dried fruit and savoury snacks.
Unsalted Trader Joe’s Nut Mix is an option if variety between types of nuts is your priority.
PLUS Unsalted Peanuts is an own-brand option with a product page for the 250 g pack.
This selection includes unsalted peanuts and nuts for anyone who wants to work out the nutritional values per 100 g for a weighed lunch portion. The mixes also offer a range of different types of nuts; always check the ingredients and allergen information on the exact pack.
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A good fit if you’re looking for peanuts whose protein content you can calculate for a weighed portion; check the allergen information, as the product may contain cashews.
The product information lists 27 g of protein per 100 g. The description states that it contains 99% peanuts and sunflower oil.
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A good fit if you’re specifically looking for raw, unsalted almonds; almonds are a separate type of nut, not a nut mix.
The nutritional information lists 24 g of protein, 591 kcal and 13 g of fibre per 100 g. The product contains almonds.
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A good fit if you want to take a raw, unsalted mix containing several types of nuts with you; check the ingredients if you need to avoid certain nuts.
The mix contains hazelnuts, walnuts, almonds and cashews. Per 100 g, the table lists 19.1 g of protein, 0.01 g of salt and 8.6 g of fibre. The product may contain traces of peanuts.
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A good fit if you’re looking for an unsalted mix and the types of nuts listed are suitable for you; check the full ingredients list.
The ingredients list includes peanuts, almonds, cashews, Brazil nuts and hazelnuts. Per 100 g, the table lists 20.1 g of protein and 0 g of salt.
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A good fit if you’re looking for roasted peanuts with no added salt; the product contains peanuts.
The nutritional information lists 26 g of protein, 626 kcal and 8.5 g of fibre per 100 g. The ingredients list states 100% peanuts.
Multiply the protein per 100 g by the weight of your portion, then divide by 100. Flink lists 27 g of protein per 100 g for Duyvis Unsalted Peanuts 235g; that works out at 6.75 g of protein for a 25 g example portion. This example is not a recommended portion for school pupils.
According to the Voedingscentrum’s general sports nutrition information, most people who play sport don’t need special protein shakes or bars if they eat a varied diet. This isn’t personal nutrition advice for an under-18, and it doesn’t prove that one nut product will improve your recovery.
Use nuts as an addition, and consider the make-up of your whole lunch. The Voedingscentrum recommends that teenagers eat foods from different sections of the Wheel of Five every day and enjoy a varied diet.
Check peanuts and any relevant types of nuts separately on the pack. According to the Netherlands Food and Consumer Product Safety Authority, allergen information for pre-packed products must appear on the label. From 1 January 2026, the NVWA will also check that precautionary cross-contamination warnings are correct.
Follow the storage advice on the pack of your product. For opened unsalted cashews, the Voedingscentrum’s Storage Guide gives a shelf life of six months in a kitchen cupboard and one year in the freezer; these timeframes don’t automatically apply to other nut products. For this product, rancidity, a chewy texture and mould are listed as signs of spoilage.
