If you want a portioned afternoon snack, M&S Food labels its 30g Protein Packed Nut and Seed Mix at 10g protein, but it contains soya and seeds as well as nuts. If you specifically want plain peanuts, Asda labels its peanuts at 26g protein and less than 0.01g salt per 100g. Dry-roasted peanuts are another option, but compare their salt and ingredients alongside protein before choosing.
A per-100g figure helps compare products, but the protein in the portion you plan to eat is more useful for an afternoon snack. M&S Food labels its nut, seed and soya mix at 10g protein per 30g pack; check the stated serving when comparing it with a larger bag of peanuts.
Plain and dry-roasted peanuts can have different salt values. Asda labels its plain peanuts at less than 0.01g salt per 100g and its dry-roasted peanuts at 0.77g per 100g, so compare the exact products rather than treating peanut snacks as interchangeable.
A single pack may be easier to fit into a work bag than a larger bag that needs portioning. M&S Food offers a 30g protein mix, while KP Snacks describes its 30g Snack Packs as suitable for snacking at home or on the go. Check the variety’s own ingredients and label.
Start with the amount you expect to eat, then compare protein, salt and ingredients on the same basis.
| Priority | What to check | Your needs |
|---|---|---|
| Protein per portion | Read both protein per 100g and protein for the stated serving or pack. Check whether the serving matches the amount you intend to eat. | I want to know how much protein is in one afternoon snack, not just in 100g of a larger bag. |
| Salt and seasoning | Compare salt per 100g and per serving, then read the ingredients. Asda’s labelled figures are less than 0.01g salt per 100g for its plain peanuts and 0.77g for its dry-roasted peanuts. | For an unsalted or less-seasoned snack, I would check the exact pack instead of assuming all roasted peanuts are alike. |
| Pack size | Compare single packs with the serving information on larger bags. The British Heart Foundation describes a small handful as about 30g and notes that the energy in that amount varies by nut. | A portion I can take with me matters more to me than a large bag I would need to divide up. |
| Ingredients | Check whether the product is plain peanuts, seasoned peanuts, a nut-and-seed blend or a fruit-and-nut mix. Compare the nutrition panel for the particular recipe. | I want to know whether I am choosing nuts alone or a mix with seeds, soya or dried fruit. |
| Allergens | Read the current pack’s ingredient and allergen statements, including any ‘may contain’ wording. Check the exact variety rather than relying on another product in the range. | If an ingredient or cross-contact warning matters in my household, I need the information for the pack I am buying. |
M&S Food’s Protein Packed Nut and Seed Mix contains roasted edamame, seeds and almonds. Its 10g protein per 30g pack does not make it a pack of nuts alone.
If you want only nuts, read the ingredient list as well as the protein figure. If a mix suits you, compare its pack with the portion you would eat of another product.
Retailer labels show different salt values: Asda’s plain peanuts list less than 0.01g per 100g, while its dry-roasted peanuts list 0.77g and Sainsbury’s dry-roasted peanuts list 2.13g.
Check salt on the exact pack, using the same per-100g basis for comparisons and the serving figure for your planned portion.
Tesco labels its Finest Fruit & Nut Selection at 13.8g protein and 32.4g sugars per 100g; dried fruit is part of that mix.
If protein is your main comparison, read the mix’s nutrition panel alongside a plain nut product rather than assuming similar-sounding snacks have similar values.
Peanuts, mixed nuts and seasoned coatings can have different ingredients and precautionary allergen statements. Information for one variety should not stand in for another.
Read the current label on the exact pack before buying or eating it, including the ingredients and any ‘may contain’ statement.
These examples illustrate different snack formats and labelled values; the figures apply to the named products, not every product from each brand or retailer.
Its Protein Packed Nut and Seed Mix is a 30g snack pack containing nuts, seeds and soya.
The named Asda products offer a choice between plain blanched peanuts and seasoned dry-roasted peanuts.
Its named 900g dry-roasted peanut product is a larger bag rather than a single snack pack.
Tesco Finest Fruit & Nut Selection combines nuts with dried fruit for a different type of snack.
KP Snacks offers 30g Snack Packs for snacking at home or on the go.
These options include unsalted, salted, dry-roasted and smoked mixed nuts. Compare the current label for protein, salt and allergens before deciding which pack fits your afternoon snack.
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An unsalted roasted-peanut option if you prefer that flavour for an afternoon snack. The 250g bag can be divided into smaller portions; check its current nutrition and allergen label.
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The listed 5 × 30g format offers separate packs for taking an afternoon snack out with you. Confirm the pack format, salt and ingredients on the product page before buying.
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Choose this larger bag if you want salted peanuts and plan to serve your own snack-sized portion. Compare its labelled salt and protein for that portion with smaller packs.
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This 415g dry-roasted peanut bag suits someone who prefers a seasoned peanut snack and will portion it themselves. Check the current salt, ingredients and allergen statement for this variety.
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A smoked mixed-nut option if flavour variety matters alongside your protein comparison. Check which nuts are in the 100g pack and read its nutrition and allergen information for your intended portion.
Compare the protein in the amount you expect to eat, using per-100g values to compare products on the same basis. M&S Food labels its Protein Packed Nut and Seed Mix at 10g per 30g pack, while Asda labels its plain peanuts at 26g per 100g. Their ingredients and serving formats differ, so read those alongside the protein figures.
Neither type wins on protein and salt at the same time across the named examples. Asda labels its dry-roasted peanuts at 32g protein and 0.77g salt per 100g, compared with 26g protein and less than 0.01g salt per 100g for its plain peanuts. Decide which distinction matters to you and check the current pack.
The British Heart Foundation uses a small handful of about 30g as a reference portion for nuts and says the energy in 30g varies by nut. If you buy a larger bag, measure out the amount you intend to eat before comparing it with a 30g pack.
Follow the instructions on the particular pack. Asda’s named peanut products advise storing them in a cool, dry place and using an airtight container after opening; instructions for another product may differ.
Read the current pack’s full ingredient and allergen statements, including any ‘may contain’ warning. The named retailer products show that mixes and seasoned peanuts can involve different allergens, including soya or wheat as well as peanuts or other nuts. Check the exact variety rather than relying on its category name.