Unsalted peanuts are a practical late-night snack if you want to add some protein without deliberately choosing salt or a crunchy coating. According to the Netherlands Nutrition Centre, a 25 g reference portion of unsalted peanuts provides 6.3 g of protein and 157 kcal. So check the portion you actually eat and consider your diet as a whole. The protein content alone is not enough to justify calling a product ‘high protein’.
After an evening workout, you want a ready-to-eat snack that adds something to your protein intake. Think of peanuts as part of your overall diet, not as a recovery product in their own right. The Netherlands Nutrition Centre emphasises that getting enough protein is part of a balanced diet.
You want to enjoy a handful of peanuts while keeping track of how much energy you’re consuming. In that case, a measured portion and the nutritional values for that portion are more useful than figures per 100 g alone. The Netherlands Nutrition Centre gives 157 kcal for 25 g of unsalted peanuts.
You’re looking for peanuts with no added salt and want to compare ingredients and how they’re prepared. The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five and recommends storing them in a sealed container in a dry place.
For 25 g of unsalted peanuts, the Netherlands Nutrition Centre gives 6.3 g of protein and 157 kcal. So compare the nutritional values of different products using the same portion size.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Protein per portion | Compare protein and kcal for the same portion size; use the per-100 g figures to work out the amount for the portion you eat. | After an evening workout, you may want to know how much protein a handful actually provides, without treating it as a complete meal. Around 36% of consumers put protein content first. |
| Portion and energy | Check the net weight, stated portion size and kcal per portion. | If you want a measured snack in the evening, it helps to decide on the portion separately from the size of the bag. For around 29% of consumers, portion size and energy come first. |
| Salt and ingredients | Read the ingredients list, salt per 100 g and allergen information for the exact variant. | If you’re looking for an unsalted snack or a simple ingredients list, you’ll want to know what else is in the pack besides peanuts. Around 21% of consumers prioritise ingredients and salt content. |
| Packaging and storage | Check the pack size, where you can buy it and the storage instructions. | If you plan your snacks in advance, you’ll want a pack that suits how much you eat and lets you store any leftovers properly. For around 14% of consumers, this practical planning comes first. |
According to the Netherlands Nutrition Centre, a 25 g reference portion of unsalted peanuts provides 6.3 g of protein and 157 kcal. So the per-100 g figure doesn’t tell you exactly how much you’ll get from a small handful.
Decide on the portion you want to eat first, then compare protein and energy using that same portion size.
A larger portion gives you more protein, but also more energy.
The unsalted variants reviewed may contain sunflower oil and still provide energy. ‘Unsalted’ doesn’t describe all the ingredients or nutritional values.
Read the ingredients list and nutritional table separately, and check the information on the specific pack.
Duyvis describes some variants as peanuts with a crunchy coating. Their composition is not necessarily the same as that of plain peanuts.
Check the ingredients, nutritional values and allergen information for the exact coated variant.
The Netherlands Nutrition Centre recommends storing nuts in a sealed container in a dry place.
Choose a pack size that suits how much you eat, and follow the storage instructions on the pack once it’s open.
Worth comparing if you’re looking at unsalted, salted and coated peanuts. The official product information gives a pack size of 235 g for the unsalted variant.
The information for AH Unsalted Peanuts describes a 300 g pack with 12 portions of 25 g.
Jumbo Unsalted Peanuts, 250 g, has product-specific nutritional information per 100 g and per 30 g.
The PLUS Unsalted Peanuts pack reviewed contains 250 g and lists ingredients, nutritional values and storage instructions.
Lidl describes a 200 g roasted, unsalted variant and states that it’s available in store only.
The Dutch listing reviewed describes 250 g of Trader Joe’s peanuts as roasted and unsalted. ALDI is the supermarket chain; Trader Joe’s is the product brand.
These product choices include unsalted, salted and roasted peanuts, as well as peanuts in their shells. Compare the portion, ingredients and nutritional values of the exact pack.
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An option if you’re looking for unsalted peanuts and want to check the ingredients of the variant.
The product information states 27 g of protein per 100 g, 99% peanuts, sunflower oil and 0.02 g of salt. Contains peanuts; the product information also mentions possible traces of cashew nuts.
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An option if you’re specifically looking for salted peanuts for a late-night snack.
The product information states 26 g of protein and 0.73 g of salt per 100 g; the ingredients are peanuts, sunflower oil and salt. Contains peanuts and may contain other nuts.
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An option if you’re specifically looking for roasted peanuts with no added salt.
The product information states 26 g of protein per 100 g, 100% peanuts and 0.02 g of salt. Contains peanuts.
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An option if you’re looking for peanuts in their shells and don’t mind shelling them as part of your snack break.
The product information states 29 g of protein per 100 g and 0.12 g of salt. Shelling takes a little extra effort; possible traces of nuts are mentioned.
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An option if you’re looking for a ready-to-eat, seasoned peanut snack.
The product information states 23.5 g of protein and 1.5 g of salt per 100 g. The ingredients include spices, oil and a flavour enhancer; the pack contains a desiccant that must not be eaten.
No. Treat peanuts as part of a snack, not as a complete meal. The Netherlands Nutrition Centre gives 6.3 g of protein for a 25 g reference portion of unsalted peanuts and emphasises getting enough protein as part of a varied diet.
Follow the instructions on the pack and store nuts in a sealed container in a dry place. The Netherlands Nutrition Centre recommends keeping them somewhere cool if possible; don’t assume that general storage advice applies to every pack.
No, don’t choose peanuts as a snack. Peanuts are an allergen that must be declared on pre-packed products; also check the information about possible traces of other nuts on the exact pack.
The Albert Heijn warning of 20 May 2026 concerned AH Extra Large Salted Peanuts in a tub with a best-before date of 04-11-2026, due to possible metal fragments. The warning said that consumers should not eat that specific pack and should return it for a refund; it did not apply to all AH peanuts or all best-before dates.
Bear in mind the risk of choking. The AH and PLUS product information reviewed warns that young children may choke on peanuts; check the warning on the pack of the variant you choose.
