Unsalted nuts can be part of vegan sports nutrition, but check the protein and energy content of your portion, along with the ingredients listed on the exact pack. The Netherlands Nutrition Centre gives 4.5 g of protein and 164 kcal for 25 g of unsalted nuts; this general nutritional information is not a product specification for every variety. Use the nutrition table and information for the exact variety to assess a claim such as ‘high in protein’, rather than relying on the product name or a value per 100 g.
If you want to include nuts in plant-based meals around strength training or endurance sports, check the protein contribution of your own portion and your overall diet. The Netherlands Nutrition Centre lists nuts alongside foods such as pulses, tofu and tempeh as plant-based protein sources.
If you’re looking for an unsalted snack and want to alternate between peanuts, almonds and a nut mix, compare the ingredients of the exact variety. The Netherlands Nutrition Centre recommends eating a variety of different types of unsalted nuts.
If you want to add plant-based protein sources to a snack and are also keeping an eye on your energy intake, compare products using the same quantity and the portion you actually eat. The general nutritional information for a handful of nuts is not a product specification for a particular branded variety.
First, decide what role the nuts will play for you: adding protein to your sports nutrition, providing a snack or serving as an ingredient. Then compare the latest information for the variety you want to buy.
| What to consider | What should you check? | Who should give this more weight? |
|---|---|---|
| Protein contribution | Compare the grams of protein per 100 g and calculate the amount in your own portion. The Netherlands Nutrition Centre gives 4.5 g of protein for 25 g of unsalted nuts; this is a general value, not a specification for every variety. | I want to know how much my portion contributes to my sports nutrition. Around 36% of consumers give protein contribution the highest priority. |
| Ingredients and allergens | Read the latest ingredients list and allergen information on the exact pack. The Netherlands Food and Consumer Product Safety Authority lists peanuts and nuts separately as allergens. | I want to know whether the ingredients of this exact variety fit my vegan shopping needs. Around 29% of consumers put ingredients first. |
| Portion, energy and salt | Compare nutritional values for the same quantity, and check the portion size and whether the nuts are unsalted. According to the Netherlands Nutrition Centre, 25 g of unsalted nuts provides 164 kcal; branded varieties may have different values. | I pay attention to how much I eat and prefer unsalted nuts. Around 21% of consumers make this their top purchasing priority. |
| Use and storage | Check which types of nuts are in a mix and follow the storage instructions on the pack. | I’m looking for nuts that suit the way I’ll use them, as a snack or ingredient, and want to store them as directed on the pack. Around 14% of consumers put convenience first. |
The Netherlands Nutrition Centre gives 4.5 g of protein and 164 kcal for 25 g of unsalted nuts. This general nutritional information describes their contribution to your diet, not the full nutritional make-up of your sports nutrition.
Consider the portion alongside the other foods in your varied plant-based diet, rather than relying solely on a sporty-sounding product name.
Ingredients and dietary information can vary and change between varieties. Allergen information also answers a different question from whether a product is vegan.
Read the latest ingredients list and allergen information on the exact pack before making your choice.
For Jumbo Unroasted Nut Mix, ‘unroasted’ means the nuts haven’t been fried in oil. This feature alone doesn’t prove that the product has any effect on recovery.
Choose a preparation method that suits how you plan to use the nuts and your preferences, and check the nutritional values separately on the label.
Duyvis describes its Unsalted Peanuts range as suitable for snacking and as an ingredient in cooking.
Albert Heijn has a range of unsalted peanuts.
Jumbo describes an unroasted, unsalted nut mix containing walnuts, hazelnuts, cashews and almonds.
Lidl has a Dutch product page for unsalted almonds.
ALDI’s range description includes cashews, almonds, walnuts and Brazil nuts, available salted and unsalted.
PLUS has a range of unroasted, unsalted almonds in a 200 g stand-up pouch.
This selection includes unsalted peanuts, almonds, cashews and a nut mix. Compare the nutritional values per 100 g with your own portion, and check the ingredients and allergens on the exact pack.
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Suitable if you’re looking for unsalted peanuts as a snack or for recipes; the product description mentions both uses.
The description lists 99% peanuts and sunflower oil. The nutritional information gives 27 g of protein and 0.02 g of salt per 100 g. Contains peanuts and may contain cashews.
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Suitable if you’re looking for raw, unsalted almonds as a snack or to add to dishes; the product description mentions both uses.
The ingredients list contains almonds. The nutritional information gives 24 g of protein, 591 kcal and 0.03 g of salt per 100 g.
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Suitable if you’re looking for roasted, unsalted cashews as a snack or as an ingredient for cooking and baking.
The ingredients list contains cashews. The nutritional information gives 18.67 g of protein, 596 kcal and 0.067 g of salt per 100 g.
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Suitable if you’re looking for a mix of different nuts in one product to enjoy as a snack, topping or ingredient.
The ingredients list contains hazelnuts, walnuts, almonds and cashews. The nutritional information gives 16.9 g of protein and 0 g of salt per 100 g. May contain traces of peanuts and other nuts.
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Suitable if you’re looking for roasted, unsalted peanuts for a snack, cooking or baking; the product description mentions these uses.
The ingredients list contains 100% peanuts. The nutritional information gives 26 g of protein and 0.02 g of salt per 100 g. Contains peanuts.
No. According to the Netherlands Nutrition Centre, most athletes don’t need special protein shakes or bars if they eat a varied diet. Consider your overall diet, not just the protein contribution of one snack.
Eat nuts alongside other plant-based foods, such as wholegrains, pulses, tofu and tempeh. The Netherlands Nutrition Centre emphasises variety; one type of nut isn’t a substitute for your overall diet.
Follow the storage instructions on the pack. For Jumbo Unroasted Nut Mix 200 g, Jumbo recommends storing it in a cool, dry, dark place.
Yes. The Netherlands Food and Consumer Product Safety Authority lists peanuts and nuts separately as allergens and says that allergen information must appear on the label of pre-packed products. Choosing a vegan product doesn’t automatically make it suitable for someone with a peanut or nut allergy.
Check the latest pack before eating the product, and contact the seller’s customer service team if you have any questions. Albert Heijn warns that product information can change.
