For a coffee-time snack on the go, choose based on the nutritional information for the exact product and the weight you’ll actually take with you. A 25 g reference portion of the unsalted peanuts and almonds reviewed provides around 6.25–6.75 g of protein. Treat this portion as part of your daily diet; after intense exercise, your recovery nutrition needs depend on your overall intake and circumstances. A protein claim on a product does not, in itself, prove that it offers a recovery benefit.
If you combine your commute with a workout, compare how much protein is actually in the portion you take with you. After intense exercise, consider your other recovery nutrition too; a portion of nuts isn’t automatically enough. The Association of Sports Nutrition Experts Netherlands provides conditional nutrition advice for recovery after intense exercise.
If you want to take unsalted nuts with you to enjoy with your coffee, decide on your own portion rather than treating the whole pack as a single serving. The Netherlands Nutrition Centre recommends unsalted nuts and varying the types you eat.
If you’re travelling for several days, pack weight and nutritional information per portion are more useful points of comparison than the product name alone. Compare packs on a like-for-like basis and follow the storage advice on the label.
First decide how much you’ll actually want to eat on the go, then compare the nutritional information for that exact variety. This lets you consider protein, energy, packaging and allergen information together.
| What to consider | What to check when buying | Who is this important for? |
|---|---|---|
| Protein per portion | Convert the value per 100 g to the weight you’ll take with you, and consider the snack alongside the rest of your diet. | When I choose a snack around my training, I want to know what my own portion adds. Around 36% of consumers prioritise the actual protein contribution. |
| Everyday food choices | Compare the ingredients, added salt and energy content of the exact variety; weigh out your own portion. | If you’re mainly looking for a measured, unsalted snack to enjoy with your daily coffee, check the ingredients and portion size. This is the main priority for around 22% of consumers. |
| Taking it with you and storage | Compare the pack weight with your travel portion and follow the storage advice after opening. | When I take nuts with me for several days of travel, I want them to be easy to portion and store. This is the most important buying criterion for around 21% of consumers. |
| Cost per portion | Compare the current price for the same quantity and include any delivery charges. | For regular snack breaks, I want to know what my own portions cost, not just the price of a pack. Around 14% of consumers prioritise this consideration. |
| Allergen information | If you have a relevant allergy, check the ‘contains’ and ‘may contain’ statements on the current label. | If allergen information is the deciding factor in my choice, I check the exact variety before selecting it. This is the top priority for around 7% of consumers; allergen information is also relevant to others when their circumstances call for it. |
Nutritional information per 100 g doesn’t tell you how much protein you’ll actually eat. For the Duyvis Unsalted Peanuts reviewed, the manufacturer lists 27 g of protein per 100 g; a 25 g reference portion therefore provides 6.75 g.
Calculate the values for each option using the same weight you plan to take with you.
A product name doesn’t tell you how much protein is in your portion, nor does it prove that the product helps with recovery. Nutrition claims about composition are different from health claims about effects.
Compare the nutrition table with your overall diet; don’t base your choice on the product name alone.
The 300 g pack of AH Unsalted Peanuts reviewed lists 12 portions of 25 g; the 350 g pack of Jumbo Unsalted Kingsize Peanuts lists 14 portions.
Prepare a portion before you leave and seal the rest of the pack properly.
The exact ‘contains’ and ‘may contain’ information varies by product. The NVWA lists peanuts and nuts separately as allergens.
If you have a relevant allergy, check the current information on the pack of the variety you plan to take with you.
The information below applies to the product varieties named, not to each brand’s entire range. The nutritional values are taken from the labels; check the packaging of the variety you buy.
One specific example is Duyvis Unsalted Peanuts, 235 g.
The range includes separate unsalted peanut and almond varieties that you can compare by ingredients and portion size.
The variety reviewed is Jumbo Unsalted Kingsize Peanuts, 350 g.
Lidl Netherlands lists a variety identified as Unsalted Almonds.
Under TRADER JOE’S, the range includes roasted unsalted peanuts and a Protein Nut Mix, among other products.
The own-brand variety reviewed is PLUS Unsalted Peanuts, 250 g.
This selection includes unsalted peanuts, almonds and nut mixes for a measured snack on the go. Compare the nutritional information for the exact variety with the portion you plan to take with you.
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Ideal for weighing out your own portion of unsalted peanuts to take with you; compare the nutritional information on the label with your portion.
Contains peanuts and may contain cashew nuts.
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An unsalted almond variety that you can portion yourself; check the nutrition table for this variety to see how much protein it provides.
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An unsalted nut mix for anyone who wants to take a variety of nuts with them; use the nutrition table to work out the protein contribution per portion.
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Roasted peanuts for a measured snack on the go; check the nutrition table for this variety to work out how much your portion provides.
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Bear in mind that peanuts in their shells take a little extra effort to eat, which may be less convenient when you’re having coffee on the go.
Consider the portion alongside the rest of your diet and the circumstances of your exercise. After intense exercise, the Association of Sports Nutrition Experts Netherlands recommends 0.2–0.4 g of protein per kilogram of body weight within two hours, particularly if you’ll be exercising again soon. A 25 g reference portion of the Duyvis peanuts reviewed provides 6.75 g of protein; for someone weighing 70 kg, the recommended range is 14–28 g.
Not necessarily. The Netherlands Nutrition Centre says that most people who exercise don’t need special protein shakes or bars if they eat a healthy, varied diet. For nuts too, check the nutritional value of your actual portion and your overall diet, rather than relying on a protein claim alone.
Keep nuts sealed and dry, and follow the advice on the product packaging. The Netherlands Nutrition Centre recommends storing them in a cool place, for example at 10–15 °C; Albert Heijn advises keeping the varieties mentioned in a cool, dark, dry place and sealing the pack properly after use.
Don’t assume they’re a safe substitute without checking the allergen information. The NVWA lists peanuts and nuts separately as allergens, and product labels may also mention possible cross-contamination. If you have a known allergy, check the current information for the exact variety and follow your personal allergy advice.
No. A product name doesn’t prove that it offers a recovery benefit. The NVWA distinguishes between nutrition claims about composition and health claims about effects, so compare the nutritional value of your portion and consider it as part of your overall diet.
