After exercise, start by choosing a portion that suits you, then compare fat, energy, protein and salt for the same quantity. The plain peanuts examined contained 48–51 g of fat per 100 g; oven-roasted does not automatically mean lower in fat, and unsalted tells you only about the salt content. A reduced-fat claim applies in comparison with a stated reference category and is not the same as a low-fat claim.
You’re looking for peanuts to snack on after exercise and want to keep track of your portion and energy intake. Focus on how much you actually eat, not just the claims on the packaging. The Netherlands Nutrition Centre lists fat and sugar as potential points to consider when choosing snacks.
You want to know how much protein you’ll get from a weighed portion. Compare this alongside fat and energy; a crunchy-coated variety may have a different nutritional profile from plain peanuts.
You’re looking for plain unsalted peanuts and don’t want to confuse salt content with the preparation method or a reduced-fat claim. So compare the declared salt content of the exact variety.
Compare nutritional values per 100 g, then convert them to the same weighed portion. This helps you distinguish between differences in the products and differences in portion size.
| What to consider | What to look for | Who is this important to? |
|---|---|---|
| Fat and energy | Compare values per 100 g and convert them to your weighed portion. | If I want a lighter snack after exercise, I want to know how much fat and energy my portion contains. Around 36% of consumers put portion size and energy first. |
| Protein per portion | Compare the protein content for the same quantity, and check fat and energy too. | If I choose peanuts for their protein, I want to weigh my portion without accidentally having more than intended. Around 29% of consumers put protein at the top of their shopping list. |
| Salt and ingredients | Check the salt, ingredients and allergens on the packaging of the exact variety. | If I’m looking for low-salt options or avoiding certain ingredients, I want to know what else is in the variety besides peanuts. Around 21% of consumers focus mainly on salt and ingredients. |
| Packaging and use | Compare pack weight and unit price, and follow the storage instructions on the packaging. | If I buy peanuts as part of my regular shop, I want a pack that suits the way I store and use them. Around 14% of consumers prioritise practical shopping considerations and cost. |
Duyvis describes Oven Baked Peanuts Original as roasted without added oil or fat. Despite this, the Dutch packaging examined lists 50 g of total fat per 100 g.
Compare the total fat and energy on the label; don’t use the preparation method as a substitute for checking those values.
The claim on Duyvis Oven Roasted Borrelnoten Herbs&Onion refers to plain peanuts in a crunchy coating, not uncoated, unsalted peanuts. Albert Heijn lists this variety as no longer in its range.
Check the reference category, then compare the protein, salt and ingredients on the exact pack too. Reduced fat within a category does not automatically mean low fat.
For the unsalted peanuts examined, Albert Heijn gives a portion size of 25 g, while Jumbo and Duyvis list portions of 30 g. As a result, differences per portion may partly be due to the amount.
Compare values per 100 g first, then convert them all to the same weighed quantity.
The ingredients lists for the unsalted varieties examined from Albert Heijn, Jumbo and PLUS include sunflower oil.
If the preparation method or oil matters to you, check the ingredients list as well as the salt content.
Useful for understanding the difference between plain roasted peanuts and peanuts with a crunchy coating.
AH Unsalted Peanuts 300 g is a specific option if you want to weigh out a portion.
Jumbo Unsalted Peanuts 250 g is a plain unsalted variety with declared nutritional values.
PLUS Unsalted Peanuts 250 g is a plain unsalted pack with nutritional values and ingredients listed on the product page.
The Dutch product listing is for 285 g of unsalted peanuts, available in store only.
The Dutch ALDI product listing is for 250 g of Trader Joe’s roasted, unsalted peanuts.
The products below include crunchy and roasted peanuts, including an unsalted variety. Check the nutritional values and ingredients on the exact pack so you can compare them with your own portion and preferences.
No image available
The product name describes a crunchy snack with a spicy flavour. If these values affect your choice, compare the fat, energy and salt per 100 g on the packaging.
No image available
The product name describes crunchy peanuts. The product information lists wheat and soya; check the packaging if you need to avoid these ingredients.
No image available
This honey variety is roasted and lightly salted. The product information lists wheat and cereals containing gluten; compare the salt and ingredients with your preferences too.
No image available
The product name describes unsalted peanuts. The product information lists sunflower oil and states that cashew nuts may be present; check the packaging if this is relevant to you.
No image available
The product name describes roasted peanuts. Compare the nutritional values per 100 g on the packaging and convert them to the portion you plan to eat.
For solid foods, the European Commission defines a low-fat claim as no more than 3 g of fat per 100 g. A claim such as reduced fat compares a product with a reference, so check which product category and packaging are named for comparison. It is not the same as low fat.
According to the stated values, a 25 g portion of the Jumbo Unsalted Peanuts examined contains 6.6 g of protein and 150.5 kcal. This is calculated from 26.4 g of protein and 602 kcal per 100 g respectively; it is not a general recommendation for a post-exercise portion.
First compare the nutritional values per 100 g, then convert them to the same quantity. Manufacturers may use different portion sizes, so values per portion cannot be compared directly without converting them.
Check the allergen information on the packaging of the exact variety. The NVWA states that allergen information must appear on the label of pre-packed products; peanuts are one of the listed allergens. A coated variety may also contain other ingredients, such as wheat and cereals containing gluten.
Follow the storage instructions on your product’s packaging. For the unsalted peanuts examined, Albert Heijn recommends storing them in a cool, dark and dry place and closing the pack tightly. For Oven roasted Original, Duyvis recommends using a light- and airtight container.
