Unsalted peanuts can be a good fit for a night shift if you’re looking for a snack without added salt. But assess their contribution to your protein intake based on the portion you actually eat, alongside your overall diet and exercise routine. The Netherlands Nutrition Centre gives an average of 6.3 g of protein per 25 g of unsalted peanuts; that doesn’t automatically make them a complete recovery meal or support a ‘high-protein’ claim.
You want to include peanuts in your protein intake, while taking your overall diet and training load into account. The Netherlands Nutrition Centre distinguishes between the protein needs of people who exercise intensively and those who don’t.
You’re looking for unsalted peanuts and want to decide how much to eat in advance. Compare protein and energy for your portion, not just the figures per 100 g.
You want to prepare a portion for your work break and store the rest of the pack properly. The Netherlands Nutrition Centre recommends storing nuts in a dry, tightly sealed container.
First choose between unsalted peanuts and a seasoned oven-baked variety. Then compare the nutrition table and portion size on the exact pack you’re considering.
Good for: anyone looking for a simple peanut snack without added salt.
Bear in mind: unsalted doesn’t mean low in energy; your portion determines how much you eat.
Good for: anyone who specifically wants a seasoned, oven-roasted variety; Duyvis says it’s made without added oil or fat.
Bear in mind: the manufacturer lists 47 g of fat and 2.1 g of salt per 100 g. Check the wheat and nut information too.
| What to consider | What should you check? | Who should pay particular attention? |
|---|---|---|
| Protein per portion | The Netherlands Nutrition Centre gives an average of 6.3 g of protein per 25 g of unsalted peanuts. Jumbo lists 7.9 g per 30 g; compare portions on a like-for-like basis. | If I want to take peanuts with me for around my workout, I look at protein per portion as well as my overall diet. Around 42% of consumers prioritise protein. |
| Salt and energy | Compare salt and kcal per 100 g, then work out the amounts for your own portion. AH lists 0 g of salt and 620 kcal per 100 g for its unsalted variety. | I want to be able to weigh up my portion and salt intake, rather than relying on the preparation method in the product name. Around 33% of consumers start with that consideration. |
| Preparing and storing | Check the pack weight, the number of stated portions and the storage instructions. The Netherlands Nutrition Centre recommends storing nuts in a dry, tightly sealed container. | For a work break, I want to prepare a portion in advance and seal the rest properly. Convenience comes first for around 25% of consumers. |
AH lists ten 25 g portions in its 250 g bag. How much you eat determines how much protein and energy you take in.
Weigh your portion in advance and compare nutrition figures for the same amount.
Duyvis lists fat and salt for its Oven Baked Peanuts Original, even though the manufacturer says the variety is made without added oil or fat.
Read the nutrition table and allergen information for the exact variety; don’t use the preparation method as a substitute.
The Albert Heijn warning applies to AH Extra Large Salted Peanuts in a tub with a best-before date of 04-11-2026, not to all peanuts sold by the supermarket.
Check the product name, packaging and exact best-before date. Don’t eat the affected pack and follow Albert Heijn’s instructions.
The product lines reviewed include unsalted peanuts and the seasoned Oven Baked Original variety.
AH Unsalted Peanuts 250 g is a supermarket own-brand option with information about portions and ingredients.
Jumbo Unsalted Peanuts 250 g gives nutrition figures per 100 g and per portion.
The PLUS Unsalted Peanuts 250 g pack reviewed includes product information about ingredients and nutrition.
The Lidl product page describes 285 g of unsalted peanuts.
The ALDI page reviewed describes 250 g of Trader Joe’s roasted, unsalted peanuts.
These Joybuy products are peanut snacks that vary in flavour, preparation and packaging. Compare the nutrition information and portion size for the variety you choose.
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Suitable if you’re looking for unsalted peanuts and want to check the nutrition figures for your own portion.
Product information lists 27 g of protein and 0.02 g of salt per 100 g.
The ingredients are 99% peanuts and sunflower oil; the product information says it may contain cashew nuts.
Pack size: 250 g.
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Suitable if you’re looking for flavoured peanuts and find individual packs handy for taking with you.
The nutrition information lists 24.8 g of protein per 100 g.
The ingredients list includes sugar, salt and soya; the product contains peanuts and soya.
The product description mentions individual packs.
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Suitable if you’re looking for roasted peanuts in their shells and want to take the salt content into account.
Product information lists 25.2 g of protein and 1.37 g of salt per 100 g.
The pack contains 500 g; the peanuts are in their shells.
Contains peanuts.
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Suitable if you want to take peanuts in their shells with you and compare the nutrition figures for different amounts.
Product information lists 29 g of protein and 0.12 g of salt per 100 g.
The pack contains 500 g; the storage information advises sealing the pack tightly after opening.
Contains peanuts; the product information also lists nuts as an allergen.
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Suitable if you’re looking for roasted peanuts and want to compare the listed salt content with other varieties.
The nutrition information lists 26 g of protein and 0.02 g of salt per 100 g.
The ingredients information lists 100% peanuts; store the pack in a cool, dry place and seal it tightly.
Contains peanuts.
That depends on your overall diet and training load. The Netherlands Nutrition Centre gives an average of 6.3 g of protein per 25 g of unsalted peanuts and stresses the importance of getting enough protein after intense exercise. A handful of peanuts isn’t automatically a complete recovery meal.
Follow the storage instructions on the pack. The Netherlands Nutrition Centre recommends storing nuts in a dry, tightly sealed container, preferably in a cool place. The AH pack reviewed says to store it in a cool, dark and dry place and close it securely after use.
Peanuts aren’t a suitable snack if you have a peanut allergy. If you have another allergy, check the allergen information on the exact pack: the products reviewed mention the possible presence of other nuts or soya, among other things. Follow the dietary advice given by your healthcare professional.
Peanuts aren’t a proven way to stay alert during a night shift. Enjoy them as a snack, not as a way to combat tiredness; the RIVM notes that advice about working nights may not be equally useful for everyone.
For AH Extra Large Salted Peanuts in a tub with a best-before date of 04-11-2026, Albert Heijn’s warning of 20 May 2026 said not to eat the product and to return it for a full refund. This applies only to that specific pack and date.
