Choose nuts based on the protein contribution of the portion you actually eat, not just because the word ‘protein’ appears on the packaging. According to the Voedingscentrum’s general food table, 25 grams of unsalted nuts provide 4.5 grams of protein and 164 kcal. That contributes to your overall diet; it doesn’t prove that one snack meets your recovery needs. Also check the ingredients and allergen information for the exact product.
You want to know how much protein a portion of nuts contributes to your overall diet, without automatically opting for a specialist sports nutrition snack. According to the Voedingscentrum, most sportspeople don’t need specialist shakes or bars if they follow a healthy, varied diet.
You want your snack to fit in with your overall energy intake. The Voedingscentrum’s general food table lists 164 kcal and 4.5 grams of protein for 25 grams of unsalted nuts. These are general nutritional values, not specifications for every brand or type.
You’re choosing a snack for several people and want to know what ingredients and allergens it contains. The Netherlands Food and Consumer Product Safety Authority (NVWA) lists peanuts and nuts as separate allergens and says allergen information must appear on the label of prepacked products.
Compare protein and energy values on the label of the exact product, then work out how they relate to your own portion. The Voedingscentrum’s general food table gives 4.5 grams of protein and 164 kcal for 25 grams of unsalted nuts. Use this as a reference, not as a product specification.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein per portion | Check the protein and energy values per 100 grams for the exact product, then work out how much you’ll get from the amount you eat. | If you want to know how much protein your snack actually adds to your intake; around 33% of consumers prioritise protein content. |
| Portion and energy | Weigh your portion and compare it with the nutrition table. The Voedingscentrum’s 25-gram portion is a general reference, not a fixed limit for everyone. | If you want to choose your portion mindfully during a long evening in front of the TV; around 27% of consumers prioritise portion control and energy content. |
| Flavour and preparation | Check whether you’re choosing plain nuts, seasoned peanuts or a variety with a crispy coating, and check the ingredients and salt content. | If the flavour and snack style influence your choice; around 20% of consumers start with their preferred flavour and type. Duyvis describes different preparation methods and products with a crispy coating. |
| Packaging and storage | Choose an amount that suits how you’ll use it and follow the storage advice on the packaging. The Voedingscentrum recommends storing nuts in a sealed container in a dry place. | If you’re looking for an amount that suits one or more snacking occasions and want to store the packaging properly; around 13% of consumers prioritise pack size and how the product is packaged. |
| Allergens | Check the current label and ingredients for the exact product, especially if you’re sharing a nut mix. | If you or someone you’re eating with needs to avoid certain allergens; around 7% of consumers let allergen checks determine their first choice. |
A product name doesn’t tell you how much protein your portion provides. The NVWA checks whether protein claims are supported by the product’s composition.
Read the nutrition table for the exact product and consider your portion as part of your overall diet.
According to the Voedingscentrum’s general food table, 25 grams of unsalted nuts contain 4.5 grams of protein and 164 kcal. So a larger portion provides more than just extra protein.
Decide in advance how much to put in your bowl, and consider protein and energy together.
Duyvis describes Borrelnootjes and Tijgernootjes as peanuts with a crispy coating. General nutritional values for plain peanuts therefore don’t automatically apply to these products.
Compare the ingredients and nutritional values of the exact product.
The Voedingscentrum says nuts are susceptible to mould and recommends storing them in a sealed container in a dry place.
Choose an amount that suits how you’ll use it and reseal the packaging properly after snacking.
Duyvis offers a range that includes plain, unsalted, roasted and marinated peanuts, as well as varieties with a crispy coating.
Albert Heijn has a product page for AH Unsalted Peanuts, among other products.
Jumbo lists unsalted peanuts in 350-gram and 500-gram packs, among other products.
Lidl Netherlands lists unsalted peanuts in its range.
Under the TRADER JOE'S label, ALDI Netherlands lists both a Protein Nut Mix and an unroasted nut mix.
PLUS lists unsalted peanuts in a 250-gram pack.
These products are plain peanuts and unsalted nuts or peanuts for snacking. Check the ingredients and nutritional values of each product.
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Suitable if you’re looking for a peanut snack and want to calculate the protein in your own portion.
The product information lists 27 g of protein per 100 g and says it contains 99% peanuts with sunflower oil. Pack size: 250 g. May contain traces of cashew nuts.
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Suitable if you’re looking for a roasted peanut snack that’s ready to serve.
The product information lists 26.0 g of protein and 626 kcal per 100 g, and says it contains 100% peanuts and is unsalted. Pack size: 210 g.
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Suitable if you want to serve peanuts in their shells and don’t mind cracking them open before eating.
The product information lists 29 g of protein per 100 g. Pack size: 500 g. The peanuts need to be removed from their shells before eating.
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Suitable if you want to prepare raw peanuts yourself before serving them as a snack.
The product information lists 26 g of protein and 567 kcal per 100 g. Pack size: 500 g. The peanuts are raw and unroasted; the product information recommends roasting them before serving as a snack.
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Suitable if you’d like to serve a mix for variety rather than just one type of nut.
The product information lists 20.1 g of protein per 100 g and says it contains peanuts, almonds, cashews, Brazil nuts and hazelnuts. Pack size: 200 g. May contain traces of peanuts and other nuts.
No. According to the Voedingscentrum, most sportspeople don’t need specialist protein shakes or bars if they eat a healthy, varied diet. Strength and endurance sports can, however, increase your protein needs, so consider your overall diet.
Multiply the value per 100 grams by the weight of your portion, then divide by 100. Do this separately for protein and energy, using the values for the same product.
Store nuts in a sealed container in a dry place, and follow the advice on the packaging too. The Voedingscentrum gives 10 to 15 °C as an example of a cool place to store them.
Yes. The NVWA lists peanuts and nuts separately as allergens that consumers must be informed about. For prepacked products, this information must appear on the label; check the current packaging.
Don’t eat AH Extra Large Salted Peanuts (tub) with a best-before date of 04-11-2026: Albert Heijn reported that it may contain metal fragments and advises customers to return the product for a refund. The NVWA also issued a warning about TRADER JOE'S unsalted cashew nuts, 170 grams, with barcode 2003020120930 and best-before date 23-09-2026. That date has passed; the warning applies to that exact pack if you still have it, not automatically to other packs or the entire range.
