Compare peanuts for both protein and energy per portion, and choose unsalted if you want to follow the dietary guidance on unsalted nuts. According to the Netherlands Nutrition Centre, a 25-gram handful of unsalted peanuts contains an average of 6.3 grams of protein and 157 kcal. Think of them as an addition to your diet, not as an essential recovery product. Then check the exact flavour and pack, as the figures for plain peanuts do not automatically apply to salted or coated varieties.
You want to pick up a protein-rich snack during a quick shopping trip. Consider its contribution as part of your overall diet; the Netherlands Nutrition Centre says most people who do sport do not need special protein shakes or bars if they eat a healthy, varied diet.
You want to enjoy peanuts while keeping energy and salt in mind. The Netherlands Nutrition Centre includes unsalted nuts in the Eatwell Guide; measuring out a portion makes their nutritional contribution clear.
You’re looking for a pack that suits how often you eat peanuts. The Netherlands Nutrition Centre recommends storing them in a tightly sealed container in a cool, dark and dry place once opened.
First decide what matters most to you, then compare the nutritional information and packaging of the exact variety.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein per portion | Compare protein per 100 grams and per portion as you would eat it. The Netherlands Nutrition Centre gives an average of 6.3 grams of protein per 25-gram handful of unsalted peanuts. | If I’m taking peanuts along to top up my protein intake, I want to know how much protein my portion actually provides. Around 36% of consumers prioritise the protein contribution per portion. |
| Energy and salt | Check the kcal, salt and portion size on the pack; the Netherlands Nutrition Centre gives 157 kcal for 25 grams of unsalted peanuts. | If I’m measuring out a snack portion, I also want to factor in the energy and salt when making my choice. Around 29% of consumers prioritise this consideration. |
| Packaging and convenience | Check the net weight and where you can buy it. The Netherlands Nutrition Centre recommends storing opened peanuts in a tightly sealed container in a cool, dark and dry place. | For a small top-up, I want to choose an amount that suits how I use it and that I can store properly. Around 21% of consumers prioritise packaging and convenience when buying. |
| Flavour and processing | Read the ingredients and nutritional information for the specific variety; don’t apply the figures for plain peanuts to a coated or flavoured snack. | If I’m mainly looking for a particular flavour or texture, I want to check the ingredients of that specific variety. Around 14% of consumers put flavour first. |
According to the Netherlands Nutrition Centre, a 25-gram handful of unsalted peanuts contains an average of 6.3 grams of protein. So a figure per 100 grams doesn’t automatically tell you how much protein you’ll get in one portion.
Compare products using the same portion size, and check the energy content too.
The Netherlands Nutrition Centre says most people who do sport do not need special protein shakes or bars if they eat a healthy, varied diet. A product name is no proof of an additional recovery benefit.
Look at how the product fits into your overall diet and your own preferences, rather than claims that it’s essential or will help you recover faster.
A coating, marinade or other covering changes the ingredients and nutritional profile compared with plain peanuts.
Check the ingredients and nutritional information for the specific flavour.
Once opened, peanuts need to be stored in a sealed container. The Netherlands Nutrition Centre recommends keeping them somewhere cool, dark and dry.
Choose a pack size that suits how you use them, and seal it tightly after opening.
The product ranges include plain unsalted peanuts, as well as various seasoned or coated varieties.
The own-brand range includes unsalted peanuts in several pack sizes.
The range includes unsalted peanuts, as well as several other flavours and pack types.
The product listing reviewed describes a 285-gram pack of unsalted peanuts.
ALDI sells 250-gram packs of roasted, unsalted peanuts under the Trader Joe’s name.
The own-brand range includes a 300-gram stand-up pouch of unsalted peanuts.
This selection includes unsalted, salted and flavoured peanuts, as well as peanuts in their shells, for anyone weighing up protein, salt, flavour and pack size.
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A good choice if you’re looking for an unsalted snack and want to weigh up the nutritional values per portion.
The product table lists 27 g of protein, 2690 kJ and 0,02 g of salt per 100 grams.
Contains peanuts and may contain cashew nuts; not suitable for anyone with a peanut allergy. Check the allergen information if you have an allergy to other nuts.
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A salted variety for anyone who prefers this flavour and wants to factor in the salt content.
The product table lists 26 g of protein and 0,73 g of salt per 100 grams.
Contains peanuts and may contain other nuts; not suitable for anyone with a peanut allergy. The product description warns of a choking hazard and advises that it should not be eaten by children under 5.
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A good choice if you’re looking for a flavoured peanut snack rather than plain unsalted peanuts.
The product table lists 24,8 g of protein per 100 grams; the ingredients include sugar and salt.
Contains peanuts and soya; not suitable for anyone allergic to either ingredient.
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A smaller pack for anyone looking for roasted, unsalted peanuts.
The product description says they’re unsalted; the product table lists 26 g of protein and 0,02 g of salt per 100 grams.
Contains peanuts; not suitable for anyone with a peanut allergy.
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The larger pack is suited to anyone who eats peanuts in their shells regularly, rather than looking for a small top-up.
The product table lists 29 g of protein and 0,12 g of salt per 100 grams.
Contains peanuts and may contain traces of other nuts; not suitable for anyone with a peanut allergy. Once opened, store in a tightly sealed container in a cool, dark and dry place.
No. Think of peanuts as part of your overall diet. According to the Netherlands Nutrition Centre, a 25-gram handful of unsalted peanuts provides an average of 6.3 grams of protein and 157 kcal. The Netherlands Nutrition Centre recommends eating a healthy, varied diet and says most people who do sport do not need special protein shakes or bars.
Store peanuts in a tightly sealed container in a cool, dark and dry place. For an unopened pack, follow the storage advice and best-before date on the product.
Peanuts are not a suitable snack if you have a peanut allergy. If you have other food allergies, check the ingredients and allergen information on the exact pack; some of the unsalted products reviewed also mention the possible presence of other nuts. The Netherlands Food and Consumer Product Safety Authority requires clear allergen information on the label.
Albert Heijn has issued a specific warning about AH Pinda’s extra groot gezouten in a tub with a best-before date of 04-11-2026 because it may contain metal fragments, and asks customers not to eat the product. Check that the product variety, packaging and best-before date all match; the warning does not automatically apply to other AH peanuts.
