People who exercise and want to tailor their snack portions
You want to know how much protein a standard portion of peanuts provides, while also considering your energy intake and overall diet.
Who are peanuts suitable for?
Organisers who want to hand out snacks safely
You’re organising an Easter egg hunt and want to consider allergies, the risk of choking and making sure everyone eats calmly away from the search.
Shoppers planning portions for a group
You’re comparing pack sizes and stated serving numbers to buy for a group and store any leftovers properly.
What should you look for when buying?
First, make sure the product is suitable for everyone who’ll be eating it. Then compare the nutritional values for the portion and pack size that suit your needs.
| What to consider | What should you look for? | Who is this important for? |
|---|---|---|
| Protein per serving | Compare the protein and kcal for the same quantity. The Netherlands Nutrition Centre gives 6.3 grams of protein and 157 kcal per 25-gram serving of unsalted peanuts. | If I want to tailor my snack to my protein target, I look at the portion I actually eat. Around 36% of consumers put protein content first when buying. |
| Sharing snacks safely | Check the allergens on the packaging. The Netherlands Nutrition Centre warns that whole peanuts can pose a choking risk for children; the Netherlands Food and Consumer Product Safety Authority (NVWA) explains the allergen information shown on food labels. | If I’m choosing a treat for participants, I want to consider allergies and the product’s form. Around 29% of consumers put safe sharing first. |
| Salted or unsalted | Read the ingredients and salt content for the exact product. The properties of unsalted peanuts don’t automatically apply to salted or coated varieties. | If I’m choosing between an everyday snack and a savoury treat, I want to know which variety I’m handing out. Around 21% of consumers make salt content their first priority. |
| Pack size and servings | Compare the net weight and stated number of servings: Albert Heijn lists 20 servings of 25 grams for its 500-gram bag; Jumbo lists 14 for its 350-gram bag. | If I’m buying for a group, I want to plan portions and store any leftovers. Around 14% of consumers put group portions first when buying. |
Pitfalls to avoid when choosing
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Treating a whole bag as one portion for exercise
According to the Netherlands Nutrition Centre, a 25-gram serving of unsalted peanuts provides 6.3 grams of protein and 157 kcal. A larger portion gives you more of both, not just more protein.
Work out how much you actually want to eat and consider it as part of your overall diet.
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Taking a general age label as proof that a product is safe
The PLUS product page says both ‘All ages’ and warns that young children can choke on peanuts.
Consider the specific warning and the product’s form when choosing; make sure children eat while sitting calmly.
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Assuming coated peanuts are the same as plain peanuts
Duyvis describes Borrelnootjes and Tijgernootjes as peanuts with a crunchy dough coating. These varieties don’t necessarily have the same ingredients or nutritional values as plain peanuts.
Compare the ingredients and nutritional values for the exact variety.
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Ignoring a recall because the best-before date hasn’t passed
Albert Heijn’s warning of 20 May 2026 concerns AH Extra Large Salted Peanuts with a best-before date of 04-11-2026, due to possible metal fragments. The warning applies to that specific pack, not all AH peanuts.
Don’t eat the affected product. According to NOS, customers can return it for a refund; check both the product name and best-before date.
Brands to consider
Duyvis
The range includes plain salted and unsalted peanuts, as well as varieties with seasonings or a dough coating.
- Duyvis lists 27 grams of protein per 100 grams for its unsalted variety, in a 235-gram pack.
- These nutritional values don’t automatically apply to Borrelnootjes or Tijgernootjes.
Albert Heijn
The own-brand range includes unsalted peanuts in a 500-gram bag.
- Albert Heijn lists 25 grams of protein per 100 grams and 20 servings of 25 grams for this variety.
- A recall warning specifically concerns AH Extra Large Salted Peanuts with a best-before date of 04-11-2026; it doesn’t automatically apply to other AH peanuts.
Jumbo
The own-brand range includes unsalted Kingsize peanuts in a 350-gram bag.
- Jumbo lists 25.0 grams of protein per 100 grams and 14 servings for this pack.
- The product name ‘Kingsize’ doesn’t in itself mean it contains more protein than other peanuts.
Lidl
The Dutch product page describes 200-gram packs of roasted, unsalted peanuts for snacking or cooking.
- The product page describes the product’s form and pack size.
- The page says ‘In store only’; this doesn’t confirm stock at a specific shop or suitability as a recovery product.
Aldi
The Dutch product page describes 250-gram packs of Trader Joe’s roasted, unsalted peanuts.
- The product information states the pack size and that the peanuts are roasted and unsalted.
- Aldi’s claims about quality and price aren’t an independent comparison with the other brands mentioned.
PLUS
The own-brand range includes unsalted peanuts in a 250-gram bag.
- PLUS lists 27 grams of protein per 100 grams for this variety.
- The product information warns that young children can choke on peanuts.
Peanuts at Joybuy
This selection includes unsalted and salted peanuts, including in-shell varieties. Compare the nutritional values and product form with how you plan to use them; when sharing peanuts with children, consider the choking risk posed by whole peanuts.
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g'woon unsalted peanuts, 250 g
An unsalted variety whose nutritional values you can compare per serving with your own consumption.
Per 100 grams, the nutrition information lists 27 grams of protein and 2690 kJ of energy. Contains peanuts and may contain cashew nuts.
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Duyvis salted peanuts, 370 g
A salted variety for anyone looking for a savoury snack and wanting to consider its nutritional values.
Per 100 grams, the nutrition information lists 26 grams of protein, 613 kcal and 0.73 grams of salt. Not recommended for children under 5 due to the risk of choking; contains peanuts and may contain other nuts.
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Lao Jie Kou Yashi Xiang roasted tea-infused in-shell peanuts, 500 g
An in-shell, flavoured variety; the product’s form is worth considering if you plan to share it with children.
Per 100 grams, the nutrition information lists 25.2 grams of protein, 544 kcal and 1.37 grams of salt. Whole peanuts can pose a choking risk for children; contains peanuts.
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g'woon in-shell peanuts, 500 g
A 500-gram pack to consider if you need a larger quantity and the in-shell form suits how you plan to use it.
Per 100 grams, the nutrition information lists 29 grams of protein, 2515 kJ of energy and 0.12 grams of salt. Whole peanuts can pose a choking risk for children; contains peanuts.
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Freshly roasted extra-large unsalted peanuts, 210 g
A roasted, unsalted variety to compare with other plain peanuts for a snack portion.
Per 100 grams, the nutrition information lists 26 grams of protein and 626 kcal. Contains peanuts.
Frequently asked questions
How much protein is in a handful of peanuts?
The Netherlands Nutrition Centre’s general example is 6.3 grams of protein in a 25-gram handful of unsalted peanuts. For a specific product, check the nutrition table on the packaging.
Can children eat peanuts while searching for Easter eggs?
Don’t let children eat while running around; have them sit down calmly instead. The Netherlands Nutrition Centre warns that whole peanuts can cause choking. Choose a different treat if this form isn’t suitable for the child.
What should I look for if someone has a peanut allergy?
Check the allergen information on the packaging of the exact variety and consider anyone taking part who has a relevant allergy. The NVWA explains what allergen information must appear on labels of prepacked foods.
Do you automatically need a special protein product for recovery after exercise?
No. According to the Netherlands Nutrition Centre, most people who exercise don’t need special protein shakes or bars if they eat a healthy, varied diet. This is general nutrition information, not evidence that a particular type of peanut aids recovery.
What should you do with AH Extra Large Salted Peanuts with a best-before date of 04-11-2026?
Albert Heijn’s warning of 20 May 2026 concerns this specific pack due to possible metal fragments. Don’t eat the affected peanuts; according to NOS, customers can return the pack for a refund. The warning doesn’t apply to all AH peanuts.