Check how much protein is in the portion you actually eat: a handful of nuts isn’t automatically a complete recovery meal. The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five; when it comes to recovery after intense or prolonged exercise, the relevance of protein also depends on when you’ll train again and what else you eat.
Want to know how a snack can support your recovery? The Dutch Association of Sports Dietitians stresses that protein advice for recovery should be considered in context – for example, if you need to perform again soon after intense or prolonged exercise.
If you eat nuts alongside your evening meal, compare the nutritional information with the portion you actually have. The Netherlands Nutrition Centre gives nutritional values for a 25-gram handful of unsalted nuts; values can vary between products.
Want to serve a snack while keeping salt in mind? Distinguish between plain unsalted or salted peanuts and peanuts with a crispy coating, such as Duyvis Borrelnootjes.
Start with the portion you plan to eat, then compare the protein content, salt level and style of snack that suits your evening.
| What to consider | What should you look for? | Who is this most relevant to? |
|---|---|---|
| Protein and recovery | Compare protein per 100 grams with the amount you actually eat and the rest of your meal. | After an intense training session, I want to know how much protein my snack portion provides, especially if I need to exercise again soon. Around 36% of consumers prioritise protein’s contribution to recovery when making this choice. |
| Portion and energy | Compare the same portion size and, if you like, prepare a small bowl in advance. | If I have a snack alongside my evening meal, I want to be able to keep track of the portion, rather than treating the nutritional values per 100 grams as the size of my snack portion. Around 29% of consumers prioritise portion control. |
| Salt and style | Check the salt content and ingredients of the exact variety; a crispy coating makes it different from plain peanuts. | For an evening with drinks and nibbles, I want to choose between unsalted, salted or coated peanuts and know what’s in the variety I’m buying. Around 21% of consumers prioritise party-snack flavour and the salt trade-off. |
| Packaging and convenience | Compare the net weight and unit price at the shop where you buy your groceries. | If I want to pick up nuts with my usual shopping, the pack needs to suit how much I use and can store. Around 14% of consumers prioritise convenience and packaging choice. |
A handful contains less than 100 grams of nuts, so it also provides a different amount of protein.
Work out the nutritional values for the amount you actually plan to eat.
Duyvis describes Borrelnootjes and Tijgernootjes as peanuts with a crispy dough coating. They’re a different type of product from plain peanuts.
Compare the ingredients and nutritional information for the exact variety.
The Netherlands Food and Consumer Product Safety Authority (NVWA) treats peanuts and tree nuts as separate allergens. The unsalted Duyvis peanuts examined may also contain traces of various nuts.
Check the latest label and allergy information for the person eating them and the specific pack.
The Netherlands Nutrition Centre recommends storing nuts in a dry, well-sealed container.
Choose a pack that suits how much you use, and keep the contents sealed in a cool, dry place.
Duyvis offers plain peanuts and party-snack varieties.
Albert Heijn has its own variety of unsalted peanuts.
Jumbo sells, among other products, unsalted Kingsize Peanuts in a 350-gram pack.
Lidl sells Alesto products, including nuts, dried fruit and party snacks.
The Trader Joe’s peanuts reviewed at ALDI are roasted, unsalted and have a net weight of 250 grams.
PLUS offers, among other products, a 300-gram unsalted stand-up pouch and a 275-gram salted Extra Large variety.
The Joybuy products below are snack nuts and peanuts. Compare the values shown per 100 grams with your own portion, and check for differences in type, preparation and salt content.
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An option to compare if you want to weigh out unsalted peanuts as a snack.
The product information lists 27 g of protein and 0.02 g of salt per 100 g.
Contains peanuts and may contain traces of cashew nuts.
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A different type of nut to compare with peanuts if you’re considering the type and salt content.
The product information lists 24 g of protein and 0.03 g of salt per 100 g.
Contains almonds.
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This variety is worth considering if you’re looking for peanuts in their shells as a snack.
The product information lists 29 g of protein and 0.12 g of salt per 100 g.
Contains peanuts.
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A mix to compare if you want to combine different nuts in one snack.
The product information lists hazelnuts, walnuts, almonds and cashew nuts. Per 100 g, it lists 19.1 g of protein, 0.01 g of salt and 615 kcal.
Contains hazelnuts, walnuts, almonds and cashew nuts; may contain traces of other nuts and peanuts.
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A roasted peanut variety to include in your comparison for a snack night.
The product information lists 26 g of protein, 0.02 g of salt and 626 kcal per 100 g, and describes the peanuts as unsalted.
Contains peanuts.
Convert the value per 100 grams to the portion you eat. For a typical 25-gram handful of unsalted nuts, the Netherlands Nutrition Centre gives a figure of 4.5 grams of protein; this isn’t an exact value for every type of nut or mix. A product with 25 grams of protein per 100 grams provides 6.25 grams of protein in a 25-gram portion.
Consider your overall recovery nutrition, not just the handful of nuts. The Dutch Association of Sports Dietitians discusses a protein guideline for intense or prolonged exercise when quick recovery is needed; that guideline doesn’t automatically apply after light exercise.
Don’t assume they’re interchangeable. According to the Netherlands Food and Consumer Product Safety Authority (NVWA), peanuts and tree nuts are separate allergens. The unsalted Duyvis peanuts examined may also contain traces of various nuts, so check the information on the exact pack.
Store nuts in a dry, well-sealed container. The Netherlands Nutrition Centre recommends a cool place, for example 10–15 °C; also follow any storage instructions on the packaging.
On 20 May 2026, Albert Heijn published a recall for AH Extra Large Salted Peanuts in a tub with a best-before date of 04-11-2026, due to possible metal fragments. The notice applies to that specific variety and date, not the entire nuts range.
