Weigh the portion you actually eat and compare both protein and energy for that amount. Per 25 g, unsalted peanuts provide 6.3 g of protein and 157 kcal, while almonds provide 5.4 g of protein and 158 kcal, according to the Netherlands Nutrition Centre’s food tables. These are category figures, not values for every product in store. Include nuts as part of a varied diet, rather than automatically treating them as a complete post-workout meal, and check the nutritional information and allergens on the exact pack.
If you want to include nuts as a snack while managing your weight, check the nutritional values for the amount you actually eat. The Netherlands Nutrition Centre lists values per serving for unsalted peanuts and almonds.
If you do strength or endurance training, you can look at how a weighed portion of nuts contributes to your overall diet. The Netherlands Nutrition Centre says that most people who exercise do not need a special protein shake or bar if they eat a healthy, varied diet.
If you want to alternate between different unsalted varieties or a mix, compare the ingredients and nutritional information on the specific pack. The Netherlands Nutrition Centre describes nuts as a food group; ALDI’s product information lists almonds, hazelnuts, walnuts and Brazil nuts in its mix.
A good fit if: you mainly want to compare the protein in a weighed snack portion. The Netherlands Nutrition Centre lists 6.3 g of protein and 157 kcal per 25 g.
Consider: the energy content counts too; peanuts are also a separately listed allergen.
A good fit if: you prefer almonds or want to mix things up. The Netherlands Nutrition Centre lists 5.4 g of protein and 158 kcal per 25 g.
Consider: in these category examples, almonds provide less protein per 25 g than peanuts, with almost the same energy content.
A good fit if: variety is your main reason for choosing them. The ALDI mix contains almonds, hazelnuts, walnuts and Brazil nuts.
Consider: use the nutritional table for the whole mix; figures for plain peanuts or almonds do not automatically apply to a mixed-nut product.
| What to consider | What to look for | Who might find this useful? |
|---|---|---|
| Energy in your snack portion | Weigh your portion and compare protein and kcal for that same amount, rather than looking only at the figures per 100 g. | If I want to include nuts as a snack, I want to know what my own portion provides. Around 33% of consumers prioritise the energy content of their snack portion. |
| Protein as part of sports nutrition | Compare the protein and energy in the same product, using the same serving size, and consider it alongside the rest of your diet. | If I exercise, I want to know how much protein nuts actually add to my diet. Around 33% of consumers make this contribution their top priority when choosing. |
| Ingredients and variety | Check the varieties, ingredients, salt content and allergen information for the exact product. | If I want to alternate between different varieties or a mix, I look at the ingredients of the whole pack. Around 20% of consumers start with the ingredients. |
| Packaging and storage | Choose a net weight that suits your needs and store nuts in a dry, well-sealed container. | If I eat nuts regularly, I want packaging that’s practical for how I use and store them. Around 14% of consumers prioritise practical packaging. |
The protein and energy you actually get depend on the weight of your portion. The Netherlands Nutrition Centre’s food tables use 25 g as a reference serving for the category examples mentioned.
First compare products on the same basis, then calculate both values for the amount you weigh out.
A mix may contain several varieties; the figures for one category example do not automatically describe the whole mix.
Use the nutritional table for the mix and check which varieties it contains.
The net weight of a pack is not the same as the portion you eat. Nuts should also be stored in a dry, well-sealed container, according to the Netherlands Nutrition Centre.
Portion them out before you eat and choose a pack size that suits your needs.
A bulk pack that doesn’t suit your needs can lead to a loss of quality or food waste.
Duyvis Unsalted Peanuts are an option if you’re looking for plain unsalted peanuts to snack on or use in cooking.
The product range includes unsalted peanuts and unsalted almonds, so you can compare the varieties individually.
The peanut range includes unsalted packs, including a 250 g variant and a 500 g value pack.
Alesto offers nuts, dried fruit and party snacks, so the range includes different types of products.
According to ALDI, its unsalted mixed nuts contain almonds, hazelnuts, walnuts and Brazil nuts.
PLUS Unsalted Peanuts are a supermarket own-brand option in a 250 g bag.
The selection includes nut mixes, unsalted peanuts and almonds. Check the ingredients and nutritional table for each variant.
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The product description suggests enjoying it as a snack on the go or at the office.
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The product description suggests enjoying it as a snack around the gym or at the office.
The mix contains almonds, cashews and peanuts, and is roasted.
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The product information suggests enjoying the almonds as a snack or adding them to yoghurt, breakfast cereals and salad.
Ingredients: 100% almond kernels. Per 100 g: 21.5 g of protein and 622 kcal.
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The product description suggests enjoying them as a snack or using them in recipes.
The ingredients list 99% peanuts and sunflower oil. Per 100 g: 27 g of protein and 2690 kJ. Contains peanuts and may contain cashews.
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The product description suggests enjoying them as a snack or adding them to dishes.
The nutritional table lists 24 g of protein and 591 kcal per 100 g.
Multiply the value per 100 g by your portion weight divided by 100. Flink lists 27 g of protein and 614 kcal per 100 g for Duyvis Unsalted Peanuts 235 g; for 25 g, that works out at 6.75 g of protein and 153.5 kcal. This is a calculation based on declared values, not a laboratory measurement or daily serving recommendation.
No. According to the Netherlands Nutrition Centre, most people who exercise do not need a special protein shake or bar if they eat a healthy, varied diet. That doesn’t mean a small portion of nuts on its own will meet all your protein needs.
Store nuts in a cool, dry place in a well-sealed container. The Netherlands Nutrition Centre gives 10 to 15 °C as an example. Also follow the storage and use-by information on your pack.
According to the Netherlands Food and Consumer Product Safety Authority, allergen information must appear on the label of prepacked products. Peanuts and nuts are listed separately under the law. If you have a known allergy, check the ingredients and any warnings on the exact pack; don’t treat these categories as interchangeable.
Use the information on the pack you actually bought and contact customer services if you have any questions. Albert Heijn and PLUS note that product information may change.
