Portion-conscious peanut snackers
You want to enjoy peanuts as a snack during your marathon training without accidentally eating a large amount. Weigh out your portion and check the nutritional information on the label for your chosen variety.
Who are peanuts for during marathon training?
Runners doing long-distance training
You’re looking for food for long training sessions and want to distinguish between an everyday snack and fuel for exercise. The Netherlands Nutrition Centre stresses the importance of getting enough carbohydrates for endurance sports.
Runners who consider digestive comfort
When you eat and what you find comfortable matter more to you than small differences between brands. The Netherlands Nutrition Centre advises against having a large portion or foods high in fat, protein or fibre just before exercise.
What should you look for when buying?
First decide whether you’re looking for peanuts as a snack or food to have around a long training session. Then choose a portion and variety to suit the occasion.
| What to consider | What to check when buying | Especially relevant for |
|---|---|---|
| Calories per portion | Compare kcal per 100 g and weigh the amount you eat. Labels for Duyvis, Jumbo, Albert Heijn and PLUS list 602–625 kcal per 100 g; 25 g works out at 150.5–156.25 kcal. | If I want to manage how much I snack on, I weigh out a portion instead of eating from the bag. Around 36% of consumers put portion control first. |
| Training fuel | Decide whether you’re buying a snack or food for around a long training session. According to their labels, the unsalted varieties mentioned contain 11–13.5 g of carbohydrates per 100 g; the Netherlands Nutrition Centre stresses the importance of getting enough carbohydrates for endurance sports. | On a long run, I want to know whether I’m having a snack or fuel for exercise. Around 29% of consumers say training fuel is their primary need. |
| Timing and digestive comfort | Consider when you’ll eat and how much. The Netherlands Nutrition Centre advises against having a large portion or foods high in fat, protein or fibre just before exercise. | If I eat around a training session, I want to consider what I find comfortable. Around 21% of consumers put timing and digestive comfort first. |
| Packaging and storage | Check the weight in grams and follow the storage instructions for the exact variety. Albert Heijn advises storing its unsalted peanuts in a cool, dark, dry place and closing the packaging securely; Duyvis recommends keeping an opened bag in a light-proof, airtight container. | For everyday use, I want packaging that suits my portions and how I store it. Around 14% of consumers prioritise practicality. |
Buying pitfalls
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Assuming ‘unsalted’ means ‘low in calories’
‘Unsalted’ tells you about the salt, not the energy content. Labels for the unsalted varieties mentioned from Duyvis, Jumbo, Albert Heijn and PLUS list 602–625 kcal per 100 g.
Check the nutritional information on the exact packaging and calculate the amount for the portion you actually want to eat.
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Focusing too much on small differences between brands instead of portion size
For a 25 g portion, the difference between 602 and 625 kcal per 100 g works out at 5.75 kcal. With Duyvis Unsalted, having 10 g less works out at 61.4 kcal, based on the declared 614 kcal per 100 g.
First choose an amount that suits your snack break, then use differences between labels as additional information.
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Cutting calories from fuel for a long training session
The Netherlands Nutrition Centre stresses that getting enough carbohydrates is important for endurance sports. So a snack isn’t automatically a suitable choice for food to have around prolonged exercise.
Make a separate choice for your everyday snack and for food to have around a long training session.
Peanut brands for reference
Duyvis
Duyvis sells unsalted and salted peanuts, as well as varieties with a seasoned coating.
- For its 235 g Unsalted variety, Duyvis lists the ingredients and nutritional values; the stated energy value is 614 kcal per 100 g.
- A brand’s claim that something makes a responsible snack doesn’t prove that the peanuts are low in calories or improve marathon performance.
Albert Heijn
Albert Heijn sells AH Unsalted Peanuts; the information below applies to the 300 g variety.
- For this product, Albert Heijn lists a 25 g serving size, ingredients, allergens and storage instructions.
- The nutritional values and portion information don’t automatically apply to other AH packs.
Jumbo
Jumbo sells Unsalted Peanuts in a 250 g pack.
- For this variety, Jumbo lists 99.5% peanuts, sunflower oil and nutritional values per 100 g and per 30 g.
- The product information lists peanuts and possible traces of nuts; check the packaging for the exact variety.
Lidl
Lidl sells unsalted peanuts and its Alesto range, which includes snacks with a seasoned coating.
- Lidl describes Alesto Cruspies as peanuts with a seasoned coating, making them different in composition from plain peanuts.
- Ingredients and nutritional values can vary by product; check the information on the pack you choose.
ALDI
ALDI lists Trader Joe’s roasted, unsalted peanuts in a 250 g pack.
- The product page confirms the product type, preparation method and pack size.
- Check the nutritional information on the exact packaging if you want to compare calories per portion.
PLUS
PLUS sells its own-brand unsalted peanuts in a 250 g bag.
- For this variety, PLUS lists 99% peanuts, sunflower oil and 625 kcal per 100 g.
- The information notes possible traces of cashew nuts; check the ingredients and allergens on the packaging.
Joybuy products for peanut snacks
This selection includes peanuts for snacking, including unsalted varieties. Weigh your portion and check the nutritional information and allergens on the exact packaging.
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g'woon unsalted peanuts, 250 g
A good choice as an unsalted snack between runs if you want to weigh out your own portion.
The product information lists 99% peanuts and sunflower oil; the pack contains 250 g. Unsalted doesn’t automatically mean low in calories, so check the nutritional information on the packaging.
Contains peanuts and may contain cashew nuts; not suitable if you have a peanut or cashew allergy.
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g'woon peanuts in shells, 500 g
A good option if you like to shell your peanuts as you snack.
The pack contains 500 g. Follow the storage instructions on the packaging and weigh your portion if you want to keep track of how much you eat.
Contains peanuts and may contain traces of other nuts; not suitable if you have a peanut or relevant nut allergy.
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Verse Extra Large roasted unsalted peanuts, 210 g
A good option if you want roasted, unsalted peanuts as a snack and prefer to weigh out your own portion.
The product information lists 626 kcal per 100 g. That isn’t a low energy value: according to the European Commission, the limit for this claim on solid foods is 40 kcal (170 kJ) per 100 g.
Contains peanuts; not suitable if you have a peanut allergy.
Frequently asked questions
Are plain unsalted peanuts low in calories?
No. Having a small portion doesn’t make the product itself low in calories. For the claim ‘low energy’, the European Commission sets a limit of 40 kcal (170 kJ) per 100 g for solid foods; labels for the unsalted varieties mentioned from Duyvis, Jumbo, Albert Heijn and PLUS list 602–625 kcal per 100 g.
Are peanuts suitable as fuel for a long training session?
Distinguish between a snack and food to fuel your exercise. The unsalted varieties mentioned list 11–13.5 g of carbohydrates per 100 g, while the Netherlands Nutrition Centre says that getting enough carbohydrates is important for endurance sports. So don’t base your choice solely on the calorie content of the peanuts.
When is it best to avoid eating peanuts just before running?
The Netherlands Nutrition Centre advises against having a large portion or foods high in fat, protein or fibre just before exercise. So consider the amount and timing, and don’t try a new snack for the first time during a race.
What should I check if I have a peanut or nut allergy?
Check both the ingredients and any warnings about possible cross-contamination on the exact packaging. The Netherlands Food and Consumer Product Safety Authority treats peanuts and nuts as allergens that must be listed separately; peanut products aren’t suitable if you have a peanut allergy.
How many calories are there in 25 g of unsalted peanuts?
The Netherlands Nutrition Centre lists 157 kcal for a 25 g handful of unsalted peanuts. The value can vary by product: based on the labels for Duyvis, Jumbo, Albert Heijn and PLUS, 25 g of the varieties mentioned works out at 150.5–156.25 kcal. Weigh your portion and use the nutritional information on your pack.