Plain, unsalted peanuts are a practical starting point if you’re looking for a simple nut topping. Choose other unsalted nuts if variety matters more. To check the protein contribution, look at the exact product and your portion: Flink lists Duyvis Unsalted Peanuts as containing 27 g of protein and 614 kcal per 100 g, or 6.75 g of protein and 153.5 kcal for a calculated 25 g portion. Consider this addition alongside the rest of your meal.
If you want to add nuts to a student evening meal, look for a pack size that suits how often you’ll use it. Compare the same type of nut, rather than looking only at the size of the bag. Jumbo lists unsalted peanuts in 250 g and 500 g packs.
If you want to know how much protein your portion of nuts contributes, Flink lists Duyvis Unsalted Peanuts as containing 27 g of protein per 100 g. A portion provides less, and also adds calories.
If you want to include a range of plant-based ingredients in your meal, the Netherlands Nutrition Centre lists pulses, tofu and unsalted nuts among plant-based protein sources, and recommends varying the types of nuts you eat.
First, decide what matters most for your meal: pack size, the nutritional value of your portion, the ingredients, or how easily you’ll use up the pack.
| What to consider | What to check when buying | Who should pay particular attention? |
|---|---|---|
| Pack size and how you’ll use it | Compare the weight of the same type of nut and choose an amount that suits how often you use it. Jumbo lists unsalted peanuts in 250 g and 500 g packs. | On a tight student budget, I want to choose an amount that suits how I use it. Around 36% of consumers prioritise affordability. |
| Protein and energy per portion | Flink lists Duyvis Unsalted Peanuts as containing 27 g of protein and 614 kcal per 100 g. A calculated 25 g portion therefore provides 6.75 g of protein and 153.5 kcal. | When I exercise and put together my evening meal, I want to know what my portion of nuts contributes and how much energy it adds. Around 29% of consumers focus mainly on the protein content of their meal. |
| Ingredients and allergens | Check the exact product, ingredients and allergen information. The NVWA lists peanuts and nuts separately as allergens; as Stichting Voedselallergie explains, peanuts are botanically pulses. | If I’m looking for unsalted nuts or variety, I also want to know exactly what’s in the pack. Around 21% of consumers prioritise ingredients and variety. |
| Quantity and storage | Choose a pack you expect to use up and follow the storage instructions. The Netherlands Nutrition Centre’s Storage Guide recommends keeping opened mixed unsalted nuts for six months in a kitchen cupboard or one year in the freezer. | If I don’t use nuts often, I want to avoid leaving a large pack unused. Around 14% of consumers focus mainly on buying an amount that suits their storage needs. |
Flink lists Duyvis Unsalted Peanuts as containing 27 g of protein per 100 g. A calculated 25 g portion provides 6.75 g of protein and 153.5 kcal, so the value on the label doesn’t automatically tell you what your topping contributes.
Work out the protein and energy for the amount you actually use, then consider it alongside the rest of your meal.
A bigger bag won’t necessarily suit how often you use nuts. Storage and possible loss of quality are also worth considering if a pack stays open for a long time.
Choose an amount that suits how you use it and follow the storage instructions on the pack.
ALDI describes the TRADER JOE’S Protein nut mix as salted or seasoned. The product name alone doesn’t tell you how much protein your portion contains or what effect it may have on sports recovery.
Check the nutritional information for the exact product and calculate the values for your portion.
Peanuts and nuts are listed separately as allergens. The fact that peanuts are botanically pulses doesn’t prove they’re suitable if you have an allergy.
Check the latest allergen information and, if you have an allergy, follow the personalised guidance that applies to you.
A specific option if you’re looking for unsalted peanuts to add to a meal.
AH Unsalted Peanuts is an own-brand option if you’re looking for plain, unsalted peanuts.
Jumbo lists plain, unsalted peanuts in a range of pack sizes.
Lidl lists unsalted peanuts and presents Alesto as a range of nuts and dried fruit.
Under TRADER JOE’S, ALDI lists both unsalted nuts and a Protein nut mix.
PLUS Unsalted Peanuts is an own-brand option in a 250 g pack.
This selection includes unsalted peanuts, almonds, cashews and mixed nuts as possible additions to a student meal. Compare the nutritional information for the exact product and calculate the values for your portion.
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An option if you’re looking for an unsalted peanut topping.
The Joybuy product description lists 27 g of protein per 100 g and ingredients including 99% peanuts and sunflower oil. May contain cashews.
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An alternative if you’d like to choose a different unsalted nut as well as peanuts.
The Joybuy product description lists 24 g of protein per 100 g.
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An unsalted option if you’d like to use cashews alongside other nuts.
The Joybuy product description lists 18.67 g of protein per 100 g. Contains cashews.
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A mix if you’d like to combine different types of nuts in the same meal.
The Joybuy product description lists hazelnuts, walnuts, almonds and cashews, and gives 16.9 g of protein per 100 g. May contain traces of peanuts and other nuts.
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A smaller mixed-nut option if you’d like to vary the unsalted nuts you eat.
The Joybuy product description lists hazelnuts, walnuts, almonds and cashews, and gives 19.1 g of protein per 100 g. Contains nuts and may contain traces of peanuts.
Multiply the value per 100 g by the weight of your portion, then divide by 100. Flink lists Duyvis Unsalted Peanuts as containing 27 g of protein per 100 g; a calculated 25 g portion provides 6.75 g of protein. Based on the same retailer’s information, that portion contains 153.5 kcal. The 25 g amount is a calculation example, not personal nutrition advice.
According to the Netherlands Nutrition Centre, recreational exercisers don’t need protein shakes or bars. It discusses these products mainly for people who exercise very intensively and don’t get enough protein from their usual diet, or who can’t easily have a full meal.
Yes. The Netherlands Nutrition Centre lists pulses, tofu and unsalted nuts among plant-based protein sources. The European Commission explains that different plant proteins can complement one another as part of a varied diet.
No. The NVWA lists peanuts and nuts separately as allergens. Prepacked products must show allergen information on the label. The botanical difference doesn’t prove that a product is suitable for someone with a personal allergy.
The Netherlands Nutrition Centre’s Storage Guide recommends keeping mixed unsalted nuts for six months in a kitchen cupboard or one year in the freezer. Also follow the instructions on the pack; quality may deteriorate over time.
