Assess nuts by the amount of protein in the portion you actually eat, rather than relying on figures per 100 g. According to the Netherlands Nutrition Centre, 25 g of unsalted peanuts contains 6.3 g of protein. After intense exercise, your recovery nutrition also depends on your body weight and whether you need to perform again soon. Weigh up the protein contribution against the energy, salt, ingredients and any allergens.
After intense exercise, do you want to know how much protein your snack adds and how it fits into your meal? The Dutch Association of Sports Nutrition Experts outlines recovery advice for intense exercise, particularly when you need to perform again soon.
You want to assess the nutritional value of the amount you eat, rather than the whole bag. The Netherlands Nutrition Centre gives 164 kcal for 25 g of unsalted nuts; check the information on the exact pack to see how much protein a portion provides too.
Perhaps you’re looking for an unsalted option or need to take allergens into account. The Netherlands Food and Consumer Product Safety Authority treats peanuts and nuts as separate allergens, so check the information on the packaging of the product you’re buying.
If you’re considering nuts or peanuts as a TV snack for extra protein, these four priorities can help you compare product information.
| What to consider | What should you check? | Who is this most important for? |
|---|---|---|
| Protein and sports recovery | Convert the protein figure per 100 g to your portion size and consider it alongside the rest of your meal. The Netherlands Nutrition Centre gives 6.3 g of protein per 25 g of unsalted peanuts. | If you want to know what a snack adds to your diet after exercise, you’ll want to weigh up the portion against your recovery needs. Around 36% of consumers prioritise protein for sports recovery. |
| Portion size and energy | Choose a portion size and compare the protein and kcal for that same amount. The Netherlands Nutrition Centre’s general reference for 25 g of unsalted nuts is 164 kcal. | If you want to enjoy a considered portion with your TV dinner, it helps to check both protein and energy for that amount. Around 29% of consumers give portion size and energy top priority. |
| Ingredients and allergens | Read the ingredients, allergen information and salt content for the exact variety. Unsalted does not mean a product is suitable for every allergy. | If you’re looking for a particular flavour or need to take allergens into account, the ingredients must meet your requirements. Around 21% of consumers prioritise suitability based on ingredients or allergens. |
| Packaging and use | Compare the pack weight, where you can buy it and the storage information for the variety in question. | If you’re choosing a bag for regular snacking, you’ll want the packaging to suit how you use it and do your shopping. Around 14% of consumers give packaging and ease of use top priority. |
According to the Netherlands Nutrition Centre, a 25 g portion of unsalted peanuts contains 6.3 g of protein. After intense exercise, the Dutch Association of Sports Nutrition Experts recommends 0.2–0.4 g of protein per kilogram of body weight within two hours, particularly if you need to perform again soon. This puts things into perspective: a snack portion won’t automatically provide everything you need for recovery.
Consider what your portion adds, and take the rest of your meal and your exercise into account before choosing extra nuts as a recovery snack.
A larger portion provides more than just extra protein. According to the Netherlands Nutrition Centre, 25 g of unsalted nuts contains 164 kcal.
Compare protein and energy for the same portion size. Decide how much you want to eat in advance and use that amount as the basis for your comparison.
Being unsalted tells you nothing about the allergens in a product. The Netherlands Food and Consumer Product Safety Authority lists peanuts and nuts separately.
Read the allergen information on the exact pack and, if you have a food allergy, follow your personal avoidance advice.
Storage advice varies by product. The Netherlands Nutrition Centre’s Storage Guide recommends keeping unsalted cashews in a kitchen cupboard for six months or in the freezer for one year. Rancidity, a tough texture and mould are signs of quality loss.
Choose an amount that suits how you use the product, and follow the storage instructions for the variety and packaging in question.
The range includes peanuts, mixes and coated snacks. An unsalted variety may be worth considering if you’re looking for a simple peanut snack.
AH Unsalted Peanuts is a specific option for anyone looking for an unsalted peanut snack.
Jumbo lists Unsalted Peanuts in a 250 g pack.
The shop product page consulted describes unsalted peanuts in a 285 g pack.
The range includes several types of nuts, including cashews, almonds, walnuts and Brazil nuts, in salted and unsalted varieties.
PLUS lists a 250 g bag of unsalted peanuts.
These Joybuy product picks include peanut snacks and an unsalted nut mix.
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A good fit if you’re looking for a peanut snack and want to weigh up the protein and energy per portion.
The product information lists 27 g of protein, 2690 kJ and 0.02 g of salt per 100 g. The ingredients include peanuts and sunflower oil; the product information states that it may contain cashews.
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A good fit if you’re looking for an unsalted mix and want to compare the nutritional values of a portion.
Per 100 g, the product information lists 20.1 g of protein, 615 kcal and 0 g of salt. The mix contains hazelnuts, walnuts, almonds and cashews, and may contain traces of peanuts and other nuts.
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A good fit if you’re looking for roasted peanuts and want to assess the protein and energy per portion.
The product information describes 100% unsalted peanuts, with 26 g of protein, 626 kcal and 0.02 g of salt per 100 g.
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A good fit if you’re looking for peanuts in their shells as a snack and don’t mind shelling them before eating.
The product information lists 29 g of protein and 2515 kJ per 100 g. The peanuts are in their shells.
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A good fit if you’re looking for unroasted peanuts to prepare yourself as a snack or use in a dish.
The product information lists 26 g of protein and 567 kcal per 100 g. The peanuts are unroasted, and roasting is suggested as a preparation option.
Botanically, peanuts are legumes, not nuts. They can still be a relevant snack choice; peanuts and tree nuts are also treated as separate allergens.
Not every workout calls for the same approach. After intense exercise, the Dutch Association of Sports Nutrition Experts recommends 0.2–0.4 g of protein per kilogram of body weight within two hours, particularly if you need to perform again soon. So consider a snack portion in the context of your workout and meal.
Check the allergen information on the packaging of the exact product. According to the Netherlands Food and Consumer Product Safety Authority, allergen information for prepacked products must appear on the label; peanuts and nuts are listed separately.
The Netherlands Nutrition Centre’s Storage Guide says unsalted cashews can be kept in a kitchen cupboard for six months or in the freezer for one year. Rancidity, a tough texture and mould are signs of quality loss. Check the packaging too, and don’t automatically apply these timeframes to other nut products.
Do not eat the affected pack. The warnings concern AH Extra Large Salted Peanuts in a tub with a best-before date of 04-11-2026 and ALDI’s Trader Joe’s Unsalted Cashews 170 g with a best-before date of 23-09-2026. These warnings apply to the named products and packs, not all nuts sold by those shops.
