Start by checking the protein in the portion you actually eat, then choose a pack size your family will use in good time. According to the Dutch Nutrition Centre, an average 25 g handful of unsalted nuts contains 4.5 g of protein and 164 kcal. So consider nuts as part of your overall diet around exercise, rather than a complete recovery meal. Compare the label for the exact variety, and don’t choose based solely on claims such as ‘protein’ or ‘high in protein’.
You want to enjoy nuts as a snack or add them to a meal, and take their protein content into account as part of your overall diet. The Dutch Nutrition Centre distinguishes between the higher protein needs of strength and endurance athletes and the question of whether specialist protein products are necessary.
You’re looking for a stock-up option that suits how much everyone in the household actually eats. Pack size and storage in a tightly sealed, dry place can help you decide; automatically choosing the biggest bag isn’t practical for every household. The Dutch Nutrition Centre recommends storing nuts in a tightly sealed container in a dry place.
You pay attention to ingredients, allergen information and how the nuts are eaten. If young children will be eating them too, the risk of choking on whole nuts and peanuts needs to be considered separately. The Dutch Nutrition Centre warns about this risk.
First compare protein and energy for the same weighed portion. Then choose a pack size that suits your family’s usage, and finally check the ingredients and how you plan to use the product.
| What to consider | What should you look for? | Who is this most relevant to? |
|---|---|---|
| Protein per portion | Compare protein and kcal per 100 g, then work out the figures for the same weighed portion. | If I eat nuts around exercise, I want to know how much protein my own portion adds. Around 34% of consumers prioritise protein per portion. |
| Stocking up for the family | Choose a pack size that suits the number of people eating and the number of portions you’ll actually use. | I want enough in the cupboard for everyone without opening more than we’ll use. Around 33% of consumers prioritise stocking up for the family. |
| Ingredients and variety | Read the ingredients and check the salt content and exact product variety. | If I’m looking for unsalted nuts or a selection of different types, I want to know exactly what’s in the pack. Around 20% of consumers prioritise ingredients and variety. |
| Safe for the family | Check allergens, the possible presence of other nuts and the suitability of the product for young children. | I want to choose a product that suits the needs of the family members who will be eating it. Around 13% of consumers prioritise suitability for the family. |
A figure per 100 g doesn’t tell you how much protein you’ll get from a typical portion. According to the Dutch Nutrition Centre, a 25 g handful of unsalted nuts contains 4.5 g of protein and 164 kcal.
Weigh your portion and compare both protein and energy for that same amount. Don’t increase your portion solely to reach a higher protein figure.
ALDI’s TRADER JOE’S Protein Nut Mix is available salted or seasoned. The product name alone doesn’t tell you how much protein a portion contains.
Read the label for the exact variety and compare protein, energy and salt for the same portion. The NVWA stresses that nutrition claims must be accurate.
A larger bag is only practical if your household will use what’s inside. Nuts should be stored in a tightly sealed container in a dry place, so an unused stockpile can become inconvenient.
Choose a pack size based on the number of people eating and their actual portions, and follow the storage instructions on the packaging.
Allergen information varies between products. The Dutch Nutrition Centre also warns that children can choke on whole nuts and peanuts.
Check the current packaging for allergens and the possible presence of other nuts. If young children will be eating them too, consider the form in which they’ll be served separately.
Duyvis unsalted peanuts are an option for a simple snack or to add to a meal.
AH Unsalted Peanuts are an own-brand option for a regular family shop.
Jumbo lists unsalted peanuts in a range of pack sizes.
The Dutch product pages list unsalted peanuts and unsalted almonds.
ALDI describes both an unroasted nut mix and its TRADER JOE’S Protein Nut Mix range.
PLUS unsalted peanuts are an option if you want to compare the nutritional values of a specific pack.
This selection includes peanuts, an unroasted nut mix and a mix of nuts and dried fruit, offering different options for snacks and stocking up.
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An option if you’re looking for unsalted peanuts as a snack or to add to a meal.
The product description lists 27 g of protein per 100 g and 99% peanuts with sunflower oil. It also mentions the possible presence of cashews.
Contains peanuts; check the packaging for allergen information. If young children are eating them, consider the choking risk posed by whole peanuts.
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The 500 g pack could suit you if you’re buying peanuts for several people or occasions.
The product description lists peanuts and 29 g of protein per 100 g.
These are whole peanuts in their shells; bear the choking risk in mind if young children are eating them.
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An option if you’re looking for roasted peanuts in a 210 g pack.
The product description lists 100% peanuts and 26 g of protein per 100 g.
Contains peanuts. Check the packaging for allergen information, and bear the choking risk posed by whole peanuts in mind if young children are eating them.
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A mix to consider if you’re looking for variety alongside peanuts.
The product description lists hazelnuts, walnuts, almonds and cashews, with 16.9 g of protein and 0 g of salt per 100 g. The mix may contain traces of peanuts and other nuts.
Contains whole nuts; bear the choking risk in mind if young children are eating them.
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The individually wrapped portions could suit you if you want to spread your snacks over several occasions.
The product description lists 30 sachets of 25 g, a mix of nuts and dried fruit, and 9.0 g of protein per 100 g. It is not a product made exclusively from nuts.
The ingredients include tree nuts, such as walnuts, almonds, cashews and hazelnuts.
Multiply the protein figure per 100 g by the weight of your portion, then divide by 100. For example, a 25 g portion from the Duyvis stand-up pouch, which contains 27 g of protein per 100 g, provides 6.75 g of protein. Work out the energy for the same portion.
Not necessarily. According to the Dutch Nutrition Centre, strength and endurance athletes have higher protein needs, but most people who exercise don’t need special shakes or bars if they eat a varied diet. Consider a nut snack as part of your overall diet.
Store nuts in a tightly sealed container in a dry place, and follow the instructions on the packaging. The Dutch Nutrition Centre recommends storing them somewhere dry; Duyvis product information suggests keeping an opened bag in a light- and air-tight container.
No. The Dutch Nutrition Centre warns that children can choke on whole nuts and peanuts. If young children will be eating them too, choose how to serve them separately.
Check the label on the exact pack for the allergens it contains and the possible presence of other nuts. According to the NVWA, allergen information for prepacked products must be shown on the label. A product containing peanuts is not automatically suitable for someone with a nut allergy.
