For an office lunch around your workout, you can choose unsalted peanuts or almonds based on the protein they provide per measured portion. A nut mix is a good choice if variety matters more. According to the Netherlands Nutrition Centre, a reference portion of 25 g of unsalted peanuts contains 6,3 g of protein, while the same amount of unsalted almonds contains 5,4 g. Think of nuts as part of a varied diet, not proof that you’ve met your entire protein requirement. And the protein they provide is not the same as a product being allowed to carry the ‘high protein’ claim.
If you work out and add nuts to your lunch, consider how much protein the portion you actually take with you provides. The Netherlands Nutrition Centre emphasises that people who exercise should look at their diet as a whole and aim for variety.
Measuring out a portion helps you distinguish the nutritional value of your lunch portion from that of the whole pack. The Netherlands Nutrition Centre recommends unsalted nuts and varying the types you eat.
If you portion out nuts for several working days, pack size, storage instructions and how to buy them are all worth considering. Jumbo, PLUS, Lidl and ALDI each highlight different product and purchasing features.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Protein per lunch portion | Compare the nutritional values per 100 g on the pack and calculate them for the amount you’re taking with you. | If I pack nuts to eat around my workout, I want to know how much protein my portion provides. Around 42% of consumers prioritise protein content. |
| Portion size and added salt | Measure out your own portion and check the salt content of the variety you choose. | If I want a small addition to my lunch rather than a whole bag, I pay attention to the amount and choose an unsalted variety. Around 25% of consumers prioritise portion control. |
| Preparing lunches for several days | Check the pack size, storage instructions and available ways to buy the product. | If I’m preparing lunches for several working days, I want to be able to divide the portions easily and follow the product instructions. Around 17% of consumers prioritise practical use throughout the week. |
| Allergens | Read the ingredients and allergen warnings on the pack of the variety you’re buying. | If I’m packing lunch for myself or someone else with a specific allergy, avoiding the allergen comes before protein content or convenience. Around 16% of consumers prioritise allergen safety. |
The nutritional values from the Netherlands Nutrition Centre are category-level figures, not an analysis of every branded product. Peanuts and tree nuts are separate allergens, so a different type of nut or an unsalted variety is not automatically suitable for someone with an allergy.
The amount you pack determines how much protein and energy you get from the nuts. The Netherlands Nutrition Centre gives 6,3 g of protein and 157 kcal for 25 g of unsalted peanuts.
Weigh or measure your own portion, then calculate the nutritional values on the specific label for that amount.
A protein value on the label does not, by itself, show that a product claim meets the applicable European requirements.
Assess the nutritional value per portion separately, and check any claim against the exact product variety before using it as a reason to buy.
Peanuts and tree nuts are separate allergens. Preparing a product without salt does not change which allergens it contains.
The Netherlands Food and Consumer Product Safety Authority says allergen information must be shown on the label of prepacked products. Check the ingredients and warnings on the current pack, especially if you’re packing lunch for someone else.
Duyvis Unsalted Peanuts are a specific option if you’re looking for peanuts with no added salt.
AH Unsalted Almonds are a product option if you specifically want to take almonds with you.
Jumbo Unroasted Nut Mix is an option if you want to portion out a selection of nuts for several working days.
Lidl Netherlands lists unsalted peanuts in a 285 g pack.
ALDI Netherlands lists Trader Joe’s roasted, unsalted peanuts in a 250 g pack.
PLUS Unsalted Peanuts are a product option if you want to divide peanuts into your own lunch portions.
This selection includes unsalted peanuts, almonds and nut mixes for a measured office lunch portion.
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Suitable if you want to take unsalted peanuts to work in portions you’ve measured out yourself.
Pack size: 250 g.
Contains peanuts and may contain cashews; check the ingredients and warnings on the pack.
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Suitable if you want to take almonds to work as an unsalted addition to your lunch and choose your own portion size.
Pack size: 200 g; the product name specifies raw, unsalted almonds.
Contains almonds; check the ingredients and warnings on the pack.
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Suitable if you want a variety of nuts in a measured office lunch portion.
Pack size: 200 g; the product name specifies an unsalted nut mix.
Contains a variety of nuts and may contain traces of peanuts; check the pack if you have an allergy.
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Suitable if you want to take peanuts in their shells with you and don’t mind the extra effort of eating them.
Pack size: 500 g; the product name specifies peanuts in shells.
The product name does not say that this variety is unsalted. If that matters to you, check the salt content on the pack.
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Suitable if you want to take pre-portioned bags to the office or keep them in your gym bag.
The product name specifies five 23 g bags, 115 g in total.
Consider your whole meal and daily diet, not just the nuts. According to the Netherlands Nutrition Centre, 25 g of unsalted peanuts provides 6,3 g of protein. That reference portion does not prove you’ve met your total needs after working out.
No. Here, 25 g is a reference portion from the Netherlands Nutrition Centre’s nutritional information pages, not a legal limit or individual dietary prescription. The Netherlands Nutrition Centre recommends eating a handful of unsalted nuts every day and varying the types you choose.
Measure out the amount you want to take with you in advance and follow the storage instructions for the specific pack. For Jumbo Unroasted Nut Mix 200 g, the instructions say to store it in a cool, dry, dark place; Jumbo describes the pack as containing eight portions.
According to the Netherlands Food and Consumer Product Safety Authority, allergen information must appear on the label of prepacked products. Peanuts and tree nuts are separate allergens. Check the current pack and its warnings before choosing a product for someone with a relevant allergy.
