Choose peanuts only if you can tolerate them and the ingredients and allergen information for the exact product meet your dietary requirements: unsalted does not mean allergen-free. If you eat shortly before exercising, consider the portion size and fat content; a large portion of peanuts is not the obvious choice.
If you can tolerate peanuts but avoid, for example, gluten, lactose or milk protein, you need information about the exact product and possible cross-contamination. If you have a peanut allergy, peanut products are not suitable. The Netherlands Food and Consumer Product Safety Authority lists peanuts, nuts, cereals containing gluten and milk as allergens.
If you want to eat shortly before a workout, portion size and the product’s composition are important. The Netherlands Nutrition Centre warns that large portions and foods high in fat, protein or dietary fibre can cause stomach problems if eaten just before exercise.
If you want to take a snack with you, the amount, packaging and storage method may influence your choice. The Netherlands Nutrition Centre’s general advice on unsalted nuts is not a recommended pre-workout portion.
Choose this option if: you can tolerate peanuts, the exact product suits your diet and you do not want to eat a large portion just before exercising.
Bear in mind: unsalted says nothing about other allergens; peanuts are also a high-fat snack.
Choose this option if: you specifically want a salted product and the allergen information on that particular pack suits your needs.
Bear in mind: PLUS Extra Large Peanuts (salted), 275 g lists 0,78 g of salt per 100 g and may contain various nuts; this applies only to that product.
Choose this option if: your workout is about to start or you are prone to stomach problems; the Netherlands Nutrition Centre advises against large portions and foods high in fat, protein or dietary fibre at this point.
Bear in mind: check separately whether an alternative meets your dietary requirements.
Choose this option if: you have a peanut allergy; do not have a peanut product as an allergen-free snack.
Bear in mind: a gluten-free or lactose-free claim does not change the fact that peanuts are present.
| Point to consider | What to look for | Who is this important for? |
|---|---|---|
| Dietary suitability | Check the ingredients, allergens and cross-contamination warnings for the exact product; distinguish lactose from milk protein. | If I need to avoid a specific ingredient, I want to know what is in this pack and which warnings apply. Around 36% of consumers put dietary suitability first. |
| Timing and stomach comfort | Consider how soon you will be exercising, how much you want to eat, and the fat, protein and fibre content. | When I eat shortly before a workout, I look for a portion that feels comfortable for me. Around 29% of consumers prioritise stomach comfort around exercise. |
| Composition and portion | Compare nutritional values per 100 g and decide how much you want to eat. | If I pay close attention to salt and nutritional values, I want to weigh them up against the portion I plan to eat. Around 21% of consumers consider composition and portion size their most important selection criteria. |
| Taking it with you and storage | Check the pack size, where it is sold and the storage instructions on the packaging. | If I prepare my snack in advance or take it with me, I want to know whether the packaging is practical and how to store its contents. Around 14% of consumers prioritise convenience and storage. |
Peanuts are an allergen in their own right. A claim about gluten or lactose does not tell you whether a product is suitable for someone with a peanut or milk protein allergy.
Start with the ingredient you need to avoid, then check the ingredients and warnings for the exact product.
The Netherlands Nutrition Centre warns against large portions and foods high in fat, protein or dietary fibre just before exercise. According to Flink Nederland, the nutrition table for Duyvis Unsalted Peanuts 235 g lists 52 g of fat per 100 g.
Take the timing and portion size into account; it is better to avoid a large portion of peanuts just before a workout.
The nut warning for PLUS Extra Large Peanuts (salted), 275 g does not automatically apply to the unsalted product. Albert Heijn and PLUS point out that product information can change.
Check the information on the pack you are actually buying and eating.
Albert Heijn has recalled AH Extra Large Salted Peanuts with a best-before date of 04-11-2026 due to possible metal fragments. The warning applies to the specified pack and best-before date.
Do not eat the affected product and follow Albert Heijn’s instructions. Do not extend the warning to other products or best-before dates.
Duyvis Unsalted Peanuts are an option for anyone looking for unsalted peanuts; the manufacturer positions them as a snack to enjoy as part of a varied, balanced diet.
AH Unsalted Peanuts are an own-brand option for anyone looking for an unsalted product.
Jumbo Unsalted Peanuts 250 g are an own-brand product in a 250 g pack, as listed on Jumbo’s product page.
Lidl’s range page describes 285 g of unsalted peanuts as an in-store product.
The Dutch ALDI page lists TRADER JOE’S roasted, unsalted peanuts, 250 g.
PLUS lists both unsalted peanuts in a 250 g bag and a separate salted Extra Large product in a 275 g pack.
These Joybuy products are peanuts for anyone who can tolerate them and wants to consider the composition, product type and portion carefully around exercise.
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An unsalted option to consider if you can tolerate peanuts; bear the nutritional values and your portion size in mind as your workout approaches.
Ingredients: peanuts and sunflower oil. Per 100 g: 50 g of fat, 27 g of protein and 0,02 g of salt.
Contains peanuts and may contain cashew nuts; not suitable for anyone with a peanut allergy.
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The title describes peanuts in their shells; consider whether this product suits your preferences and when you plan to eat.
Per 100 g: 49 g of fat, 29 g of protein, 11 g of fibre and 0,12 g of salt.
Contains peanuts and may contain traces of nuts; not suitable for anyone with a peanut allergy.
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A roasted option for anyone who can tolerate peanuts; consider the fat content and portion size if you eat shortly before exercising.
The product description states that it contains 100% peanuts and no added salt. Per 100 g: 50 g of fat, 26 g of protein and 0,02 g of salt.
Contains peanuts; not suitable for anyone with a peanut allergy.
No. Peanuts are an allergen in their own right, so peanut products are not suitable for anyone with a peanut allergy, even if they are unsalted or carry a claim about another ingredient.
No. Lactose is milk sugar, while a cow’s milk allergy involves milk proteins. HagaZiekenhuis explains that lactose-free hard cheese can still contain cow’s milk protein. So, for a peanut product, check the ingredients and warnings on the exact pack separately.
Start with the label on the exact product. The Dutch Coeliac Society recommends looking for the Crossed Grain symbol, another gluten-free logo or the words ‘gluten-free’; the term ‘unsalted’ does not answer this question.
Pre-packed products must include allergen information on the label, including details about peanuts, nuts, cereals containing gluten and milk. The Netherlands Food and Consumer Product Safety Authority also states that new Dutch rules for warnings about allergens that unintentionally get into food have applied since 1 January 2026.
It is not the obvious choice. The Netherlands Nutrition Centre advises against large portions and foods high in fat, protein or dietary fibre just before exercise, as these can cause stomach problems. There is no universal portion size for peanuts or recommended waiting time established here.
Do not eat that specific pack. Albert Heijn has recalled this product with that best-before date due to possible metal fragments; follow the official instructions for returning it and receiving a refund. The warning does not automatically apply to other products or best-before dates.
