Peanuts can make a suitable unsalted snack away from your runs, but they’re no substitute for carbohydrate-rich foods during a long run. Choose a product with a dietary claim that meets your needs: gluten-free or lactose-free doesn’t mean allergen-free, and peanuts are unsuitable if you have a peanut allergy.
You want to know whether a particular variety is suitable for a gluten-free or lactose-free diet, for example. Check the ingredients and warnings too: a dietary claim doesn’t make a product containing peanuts suitable for someone with a peanut allergy.
You’re looking for food to eat during a long training session and want to distinguish peanuts as a snack from carbohydrate-rich running fuel. The Netherlands Nutrition Centre recommends carbohydrate-rich foods to replenish energy stores during prolonged running.
You want to eat unsalted peanuts away from your run, and choose packaging, portion size and storage to suit how you’ll use them. Follow the storage and portion guidance on the specific pack.
First, identify any dietary restrictions you need to consider and when you plan to eat the peanuts. Then compare the specific variety, ingredients and portion information.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Dietary claims and allergens | Check the claim on the specific variety, the ingredients and any warning about your allergen. | If I need to avoid gluten or lactose, I want a suitable claim and to know what other allergens the product contains. Around 33% of consumers prioritise checking dietary claims and allergens. |
| Fuel during your run | Compare carbohydrates per 100 g and per portion; decide whether the snack is intended for before or during training. | If I’m planning fuel for a long run, I don’t want to assume that an energy-rich snack also provides enough carbohydrates. Around 27% of consumers prioritise carbohydrate fuel. |
| Portion and timing | Check the fat and fibre information on the label, and consider when you’ll have the snack. | If I’m eating around exercise, I want to choose a portion and timing I can assess during training. Around 27% of consumers prioritise stomach comfort and timing. |
| Packaging and storage | Compare the pack size and portion information, and follow the storage instructions on the packaging. | If I mainly eat peanuts as a snack away from my run, I want packaging that suits how I use them and can be resealed after opening. Around 13% of consumers prioritise everyday snacking convenience. |
Peanuts are still peanuts, even if the specific variety is labelled gluten-free or lactose-free. The label may also warn that it contains other nuts.
Identify what you need to avoid, then check both the ingredients and allergen information on the packaging of the specific variety.
Peanuts are relatively high in fat compared with carbohydrates. The Netherlands Nutrition Centre recommends carbohydrates to replenish energy stores during prolonged running.
Keep your snack choices separate from your fuelling plan for long runs.
A coating or spice mix can change the product’s composition; information about unsalted peanuts doesn’t automatically apply to these varieties.
Check the ingredients and allergen information for the specific flavour and pack.
Albert Heijn’s warning of 20 May 2026 concerns AH Extra Large Salted Peanuts in a tub with a best-before date of 04-11-2026, due to possible metal fragments. This is not the same variety as AH Unsalted Peanuts.
Compare the product name, packaging and best-before date with the warning. Don’t eat an affected pack, and follow Albert Heijn’s instructions for returning it and receiving a refund.
Duyvis lists unsalted peanuts in a 235 g pack, and also offers seasoned, marinated and coated product ranges.
AH Unsalted Peanuts 300 g is worth considering if you’re specifically looking for gluten-free or lactose-free claims.
Jumbo Unsalted Peanuts 250 g lists ingredients and nutritional values per 100 g and per portion.
Lidl has a range that includes unsalted peanuts, as well as the Alesto line, which includes coated snacks.
Aldi’s product page describes Trader Joe’s roasted, unsalted peanuts in a 250 g pack.
PLUS Unsalted Peanuts 250 g has product information about its ingredients and nutritional values.
These product choices are intended as snacks to enjoy away from training. Check the packaging for the exact ingredients and allergen information.
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An unsalted peanut snack for enjoying away from training; contains peanuts and is unsuitable for anyone with a peanut allergy.
Pack size: 250 g.
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Peanuts in their shells for snacking; check the current packaging if you need information about preparation or dietary characteristics.
Pack size: 500 g. Contains peanuts and is unsuitable for anyone with a peanut allergy.
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The product title describes roasted peanuts; the product description says they’re unsalted. Contains peanuts and is unsuitable for anyone with a peanut allergy.
Pack size: 210 g.
No. Peanuts are an allergen in their own right. The AH variety labelled gluten-free and lactose-free contains peanuts and may contain tree nuts.
This kind of warning refers to possible presence through cross-contamination, not an ingredient that has been deliberately added. According to the NVWA, new rules for these warnings have applied since 1 January 2026; permitted wording includes ‘May contain X’ and ‘Not suitable for people with an X allergy’.
Yes. Regulation (EU) No 828/2014 sets conditions for the claims ‘gluten-free’ and ‘very low gluten’. According to the European Commission, the regulation has applied since 20 July 2016.
Don’t assume that peanuts are a complete recovery meal. The Netherlands Nutrition Centre recommends eating foods containing both protein and carbohydrates after exercise; a full main meal can also be suitable.
Follow the label for your variety. Albert Heijn recommends resealing the pack and storing it somewhere cool, dark and dry; Jumbo advises storing it in a cool, dry place. Follow the date information on the packaging.
