Unsalted nuts can make a good everyday office snack, but when considering their protein contribution, look at the portion you actually eat. The Netherlands Nutrition Centre gives 4.5 g of protein and 164 kcal for 25 g of unsalted nuts. This is a general figure for the category, not a value for every product or a complete post-workout meal. If you’re comparing a protein variety, check the label and, if you’re sharing, keep allergens and storage in mind too.
You want to know how much protein a standard portion of nuts contributes, without treating that snack as a complete meal around your workout. The Netherlands Nutrition Centre gives 4.5 g of protein per 25 g of unsalted nuts as a general nutritional value; the figure for a specific product may differ.
You’re looking for a snack for your regular break at work and want to keep an eye on portion size and energy intake. The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five healthy eating guidelines and recommends varying the types you eat.
You’re buying snacks for colleagues and want to know which nuts or peanuts are inside, with allergen information close to hand. The Netherlands Food and Consumer Product Safety Authority (NVWA) lists peanuts and nuts separately as allergens. Businesses offering unpackaged food are required to provide information about allergens.
First decide whether your priorities are protein per portion, portion size, sharing or storage.
| What to consider | What should you look for? | Who is this important for? |
|---|---|---|
| Protein per portion | Check the protein and energy figures on the label for the exact variety, then calculate them for your portion. The Netherlands Nutrition Centre gives 4.5 g of protein and 164 kcal per 25 g of unsalted nuts as general examples for the category. | If I have a snack around a strength or endurance workout, I want to know what my actual portion contributes. Around 33% of consumers prioritise protein content. |
| Portion size | Compare nutritional values for the same quantity and decide how much to take from the tin. The Netherlands Nutrition Centre recommends varying the types of nuts you eat. | If I eat nuts every day, I want to keep track of my portion and energy intake. Around 25% of consumers prioritise portion control. |
| Sharing and allergens | Keep the original packaging and allergen information. The NVWA lists peanuts and nuts separately as allergens; businesses offering unpackaged food are required to provide information about allergens. | If I fill a tin for colleagues, I want to be able to clearly explain which allergens it contains. Around 25% of consumers prioritise sharing. |
| Storage and topping up | Check the seal and storage instructions. The Netherlands Nutrition Centre recommends storing nuts in a dry place in a well-sealed container; resealable does not automatically mean airtight. | If the supply is opened frequently, I want to know how to seal the contents properly after use. Around 17% of consumers focus mainly on storage and topping up. |
The Netherlands Nutrition Centre’s general nutritional table gives 4.5 g of protein and 164 kcal per 25 g of unsalted nuts. So the amount you get also depends on the portion you eat.
Calculate the figures for your own portion and consider your protein needs in the context of your overall diet.
ALDI describes TRADER JOE'S Protein Nut Mix as salted or seasoned. The product name alone doesn’t tell you how much protein you’ll get in your portion.
For the exact variety, compare the protein, energy, salt and ingredients on the label.
Once you’ve transferred the contents, the allergen information is no longer clearly visible. The NVWA lists peanuts and nuts separately as allergens.
Keep the original packaging and make sure you can identify what’s in the tin. Don’t assume a shared snack tin is suitable for someone with an allergy.
The Netherlands Nutrition Centre recommends storing nuts in a dry place in a well-sealed container. The word ‘resealable’ doesn’t, on its own, mean the packaging is airtight.
Check how the packaging actually seals and follow the product’s storage instructions.
Pinda’s Ongezouten is an option if you’re looking for plain, unsalted peanuts for a snack.
AH Unsalted Peanuts is an own-brand option if you’re looking for unsalted peanuts.
Jumbo Unsalted Kingsize Peanuts 350 g is a larger pack in the listed range.
Unsalted Almonds offer an alternative to peanuts.
The TRADER JOE'S products described include a Protein Nut Mix and a separate unroasted nut mix.
PLUS Unsalted Peanuts 250 g is an own-brand option in a bag.
This selection includes almonds and peanuts for an office snack. Check the ingredients, nutritional values and storage instructions for each variety.
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An almond option if you want to keep track of how much you’re having as an office snack.
The product information lists 100% almond kernels and a pack size of 160 g. The packaging is described as resealable; store the contents in a cool, dry place.
Contains almonds; keep the allergen information available if sharing.
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An unsalted peanut option if you want to weigh up the protein content per portion.
The product information lists 27 g of protein per 100 g and ingredients of 99% peanuts and sunflower oil. The pack contains 250 g; seal it properly after opening and store in a cool, dry place.
Contains peanuts and may contain cashews; keep the allergen information available if sharing.
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An almond option if you’re looking for a raw, unsalted variety and want to compare the nutritional value with your portion size.
The product information lists 24 g of protein per 100 g and a pack size of 200 g. Seal the packaging properly after opening and store in a cool, dry place.
Contains almonds; keep the allergen information available if sharing.
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An almond option in a 500 g pack if you want to choose a size that suits how you snack at work.
The product information lists 21.0 g of protein per 100 g, 100% almonds and no added salt. Seal the packaging after opening and store in a cool, dry place.
Contains almonds; keep the allergen information available if sharing.
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A roasted, unsalted peanut option if you want to weigh up the protein content against your snack portion.
The product information lists 26 g of protein per 100 g, peanuts as the only ingredient and a pack size of 210 g. Seal the packaging properly after opening and store in a cool, dry place.
Contains peanuts; keep the allergen information available if sharing.
Multiply the grams of protein per 100 g shown on the label by the weight of your portion, then divide by 100. Use the same portion size when comparing energy. The Netherlands Nutrition Centre gives 4.5 g of protein and 164 kcal per 25 g of unsalted nuts; specific products may differ.
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. So assess a snack as part of your overall diet, not just by its product name.
Store nuts in a dry place in a well-sealed container. The Netherlands Nutrition Centre recommends keeping them cool, for example at 10 to 15°C. Follow the instructions on the packaging too; a decorative tin isn’t automatically airtight.
According to the NVWA, businesses offering unpackaged food must inform consumers about any allergens present. Peanuts and nuts are listed separately as allergens. This information requirement doesn’t automatically mean that every informal, privately run snack tin is subject to the same rules.
No, the warnings apply to specific products and batches. On 20 May 2026, Albert Heijn reported possible metal fragments in tubs of AH Extra Large Salted Peanuts with a best-before date of 04-11-2026 and advised customers not to eat them. On 20 May 2026, the NVWA warned about TRADER JOE'S Unsalted Cashews, 170 g, barcode 2003020120930, with a best-before date of 23-09-2026; do not eat the affected pack. These reports don’t automatically apply to other varieties or batches.
