If you’re choosing a late-night snack with sport and protein in mind, start with unsalted nuts or peanuts and match the nutritional information to the portion you actually eat. According to the Netherlands Nutrition Centre, a generic 25 g handful of unsalted nuts provides 4.5 g of protein and 164 kcal. That’s a contribution to your daily diet, not automatically a complete recovery meal or proof that a specific product meets the ‘high protein’ claim criteria.
After an evening workout, you’ll want to know how much protein your portion adds to your intake. The Netherlands Nutrition Centre stresses that most people who do sport don’t need special protein products if they eat a varied diet. So consider the snack as part of your overall diet.
You want to choose a portion that suits what you feel like eating at the time. The Netherlands Nutrition Centre lists 164 kcal and 4.5 g of protein for a generic 25 g handful of unsalted nuts. Use this as an example, not as the nutritional information for every pack.
You’re looking for an unsalted option that fits your regular shop and how quickly you get through it. Compare the specific product and its label; the Netherlands Nutrition Centre recommends varying the types of nuts you eat and storing them somewhere cool, dark and dry.
First, compare protein and energy based on the portion you eat. Then check the ingredients and choose a pack that suits how you’ll use and store it.
A good fit if: you’re looking for a simple snack and peanuts are suitable for your allergy requirements.
Bear in mind: peanuts are legumes and belong to a different allergen category from tree nuts. ‘Unsalted’ doesn’t tell you how much protein a portion contains.
A good fit if: you want to vary the types of nuts you eat. The Netherlands Nutrition Centre recommends eating a variety of different types.
Bear in mind: check the nutritional information for the specific mix. A mix isn’t automatically higher in protein than a single type of nut.
A good fit if: you’re mainly after a seasoned, crunchy snack and want to choose based on the full ingredients list.
Bear in mind: Duyvis describes its borrelnoten as peanuts in a dough coating, so don’t use the nutritional information for plain peanuts as a guide.
| What to consider | What should you check? | Who is this important to? |
|---|---|---|
| Protein in your portion | Check the protein and energy per 100 g, then calculate the values for the portion you’ve weighed out. | After a workout, I want to know what my snack portion contributes; around 36% of consumers prioritise protein content. |
| Portion size and energy | Weigh your usual portion and compare the values on the same portion basis. | I want to weigh out my snack portion mindfully; around 29% of consumers prioritise portion size and energy. |
| Ingredients and allergens | Check whether the option is unsalted, which ingredients have been added and which allergens are listed on the label. | I’m looking for an unsalted snack and want to know exactly what’s in it; around 21% of consumers prioritise ingredients. |
| Packaging and storage | Choose a pack size that suits how much you use and follow the storage instructions on the pack; seal opened nuts tightly. | I want a pack that suits how I use it and can be stored properly; around 14% of consumers prioritise this practical consideration when shopping. |
The nutritional information per 100 g doesn’t automatically apply to the portion you eat. The Netherlands Nutrition Centre lists 4.5 g of protein and 164 kcal for a generic 25 g handful of unsalted nuts.
Weigh your portion and compare nutritional values on the same basis. Don’t treat the portion example as product-specific information.
Duyvis describes its borrelnoten as peanuts with a crunchy dough coating. Their ingredients are therefore different from those of plain peanuts.
Check the nutritional information, ingredients and allergen details for the whole snack.
A protein claim alone doesn’t tell you how much protein your portion provides or how the snack fits into your overall diet. The NVWA states that protein claims must meet the applicable criteria.
Consider the nutritional information and your overall daily diet. Don’t choose a product solely because of a claim on the front of the pack.
The pack size should suit how much you use. The Netherlands Nutrition Centre recommends storing nuts somewhere cool, dark and dry.
Seal opened nuts tightly and follow the storage instructions on the label.
Relevant for both plain unsalted peanuts and coated savoury nuts.
AH Unsalted Peanuts is a supermarket own-brand option for anyone looking to pick up a snack with their usual groceries.
Jumbo Unsalted Nut Mix 200 g is a relevant option if you want to combine different types of nuts.
Lidl lists a 285 g unsalted peanut option.
ALDI’s product information lists Trader Joe’s peanuts, 250 g, roasted and unsalted.
PLUS Unsalted Peanuts 250 g is an own-brand option for a simple snack.
This selection from Joybuy includes unsalted peanuts, individual types of unsalted nuts and unsalted nut mixes. The protein values listed per 100 g are not per-portion values; calculate them for the amount you eat.
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An unsalted option for comparing protein and salt per 100 g with your own portion.
The product description lists 27 g of protein and 0.02 g of salt per 100 g, with 99% peanuts and sunflower oil.
Contains peanuts and may contain cashew nuts.
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This option is ideal if you want to weigh out almonds as an unsalted snack and work out the nutritional value of your portion.
The product description lists 24 g of protein per 100 g.
Contains almonds.
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An unsalted cashew option for anyone who wants to match the nutritional information to their own snack portion.
The product description lists 18.67 g of protein and 0.067 g of salt per 100 g.
Contains cashew nuts.
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This mix is a good choice if you want to combine several types of nuts in one snack and weigh out your portions.
The product description lists hazelnuts, walnuts, almonds and cashew nuts, and states 19.1 g of protein per 100 g.
Contains nuts and may contain traces of peanuts.
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An unsalted mix for anyone who wants to compare the nutritional value of a combination of nuts with their own portion.
The product description lists peanuts, almonds, cashew nuts, Brazil nuts and hazelnuts, and states 20.1 g of protein per 100 g.
Contains peanuts and nuts.
Not necessarily. The Netherlands Nutrition Centre says that most people who do sport don’t need special protein shakes or bars if they eat a varied diet. Start by considering what your usual meals and snacks provide.
According to the Netherlands Nutrition Centre, a generic 25 g handful of unsalted nuts contains 4.5 g of protein and 164 kcal. This is a general portion example, not the nutritional information for every type, mix or pack.
No. Peanuts are legumes and are classified separately from nuts as an allergen category. For pre-packed products, check the allergen information on the label; don’t assume another type is automatically suitable if you have an allergy.
No. The NVWA states that a food can only carry a protein claim if it meets the applicable criteria. Check the claim separately from the nutritional value of your portion.
Store nuts somewhere cool, dark and dry, in an airtight pack or container. Also follow the storage instructions on the product label; the same storage period doesn’t automatically apply to every option.
