Peanuts can work as a measured snack or an addition to a meal, but they are not automatically low in calories. The Netherlands Nutrition Centre gives an average of 157 kcal and 6.3 g of protein per 25 g handful of unsalted peanuts. So compare the same quantity, then look at the protein contribution per calorie. When choosing roasted or flavoured varieties, check the salt, ingredients and allergens too.
You want to keep eating peanuts while keeping the energy in your snack in check. Weighing your portion and comparing the same quantity are more useful than assuming unsalted peanuts are automatically low in calories.
You’re looking for a protein boost and want to know how much energy comes with it. Compare protein per 100 kcal as well as the amount in your own portion; a larger pack is no reason to eat more.
You’re looking for a simple snack with no added salt, perhaps to use in meals too. Check the ingredients and allergens: unsalted peanuts may contain oil, while flavoured varieties may contain salt and wheat.
First compare the nutritional values per 100 g, then work out what they mean for the portion you actually plan to eat. Next, check the ingredients, salt and packaging.
| What to consider | What should you look for? | Who is this important for? |
|---|---|---|
| Calories per portion | Compare kcal per 100 g and work out the amount for your weighed portion. | If I want to keep my snack within a conscious calorie budget, I weigh my portion. Around 34% of consumers prioritise the calories in a portion. |
| Protein compared with energy | Compare grams of protein per 100 kcal and also consider the amount in your portion. | If I want to weigh up the protein contribution against the energy, I compare both values for the same quantity. Around 33% of consumers prioritise protein per calorie. |
| Salt and ingredients | Read the salt content, ingredients and allergen information for the exact product. | If I want to avoid added salt or a particular ingredient, I check the label of the variety I’m choosing. Around 20% of consumers give these points top priority. |
| Packaging and storage | Check the pack size and follow the storage instructions on the packaging. | If I’m looking for a pack that suits how often I eat peanuts, I also consider the pack size and how to store it after opening. Around 13% of consumers prioritise packaging and purchase costs. |
The unsalted products mentioned list 602–625 kcal per 100 g. Having no added salt does not, by itself, mean a product is low in energy.
Choose unsalted peanuts if that suits your salt preference, and assess the calories separately using the label and portion size.
A larger amount of peanuts also provides more energy and protein. The Netherlands Nutrition Centre gives an average of 157 kcal and 6.3 g of protein per 25 g handful of unsalted peanuts.
Weigh your portion and compare the kcal and protein for that same quantity.
Jumbo Dry Roasted lists 1.8 g of salt per 100 g and contains wheat and gluten. So a lower energy figure doesn’t automatically mean the variety suits your other preferences.
Read the full label, including the ingredients and allergens, before choosing a flavoured variety.
The packs mentioned don’t all contain the same amount: examples range from 200 g to 250 g. The amount in the pack is different from the nutritional value per 100 g.
First compare the values per 100 g, then work them out for an equal portion.
Worth considering if you want to choose between unsalted, salted and roasted varieties.
The unsalted own-brand variety is an option with portion and storage information provided.
The product information covers both simple unsalted peanuts and a seasoned Dry Roasted variety.
The 250 g pack of unsalted peanuts described here is an option to compare using the product’s own label.
The Dutch product information lists unsalted peanuts and Alesto party snacks, including peanuts in a dough coating.
The Dutch product information lists Trader Joe’s roasted, unsalted peanuts in a 250 g pack.
This selection includes unsalted, roasted and flavoured peanuts. Where nutritional values are available, compare the same quantity and check the ingredients and salt for the exact variety.
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The product title describes a walnut-flavoured variety. If calories and protein are key to your choice, check the nutritional values and ingredients on the pack.
Not suitable for anyone with a peanut allergy.
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An unsalted variety to compare if you want to weigh out your own portion.
Joybuy Netherlands lists 27 g of protein, 2690 kJ and 0.02 g of salt per 100 g. The ingredients include peanuts and sunflower oil; the product may contain cashews. Not suitable for anyone with a peanut allergy.
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This flavoured roasted variety could be a good fit if you’re looking for this kind of taste. Compare the label with your preferences for salt and ingredients.
Joybuy Netherlands lists 25.2 g of protein, 544 kcal and 1.37 g of salt per 100 g. The product information mentions tea, flavourings and sweetener. Not suitable for anyone with a peanut allergy.
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A variety in the shell to consider if you like eating peanuts this way; bear in mind you’ll need to shell them first.
Joybuy Netherlands lists 29 g of protein, 2515 kJ and 0.12 g of salt per 100 g. Not suitable for anyone with a peanut allergy.
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A roasted variety to compare on the label when choosing a measured portion.
Joybuy Netherlands lists 26 g of protein, 626 kcal and 0.02 g of salt per 100 g, and names peanuts as an ingredient. Not suitable for anyone with a peanut allergy.
Not just because a small portion contains fewer calories. For a ‘low energy’ claim on solid foods, the European Commission sets a limit of no more than 40 kcal per 100 g; the product examples discussed above are well above this. A smaller portion contains fewer calories, but that doesn’t change the claim for the product itself.
First compare the values per 100 g, then work them out for the same portion. For 25 g, multiply the value per 100 g by 0.25; for 30 g, multiply it by 0.30. Under EU rules, nutritional values are given per 100 g or 100 ml.
No. Being unsalted or roasted doesn’t remove the peanut allergen. Check the allergen information for the exact product too; Jumbo Dry Roasted, for example, also lists wheat and gluten. The Netherlands Food and Consumer Product Safety Authority lists peanuts as an allergen that must be declared on prepacked products.
Follow the storage instructions on the pack you’ve chosen. Albert Heijn recommends storing its unsalted peanuts in a cool, dark and dry place and closing the pack securely after use. For Duyvis Oven roasted Original, Albert Heijn recommends a light- and airtight tin.
