For a keto-style snack, compare protein and carbohydrate per 100g rather than relying on a front-of-pack protein claim. Waitrose & Partners lists 30g protein and 5.7g carbohydrate per 100g for KP Unsalted Roasted Peanuts, while Tesco Groceries lists 21.1g and 6.9g for Tesco Almonds. The KP product has the higher protein figure in this pair; if you prefer almonds, a salted snack or mixed nuts, check that exact pack’s carbohydrate, salt, portion and allergen information before deciding.
If you are choosing nuts for a very-low-carbohydrate eating pattern, both figures matter. Products made from different nuts can have different nutrition values, so compare the same quantity before considering your intended portion.
Salt can differ even between peanut products. The Waitrose & Partners listings give 0.03g salt per 100g for KP Unsalted Roasted Peanuts and 1.2g per 100g for KP Original Salted Peanut Snack Packs.
An individual pack makes the amount easier to identify than eating directly from a larger bag. The KP salted snack pack listed by Waitrose & Partners contains 30g of peanuts and 185kcal per pack; check its salt figure as well as its pack size.
Start with protein and carbohydrate on a common per-100g basis, then check what changes when you choose a portion, flavouring or nut type.
| Priority | What to check | Your needs |
|---|---|---|
| Protein and carbohydrate | Compare both figures per 100g on the exact pack. Work out the values for the amount you plan to eat; check ingredients when comparing plain nuts with coated products. | I want a snack that fits my carbohydrate plan without choosing on a protein claim alone. Waitrose & Partners lists 30g protein and 5.7g carbohydrate per 100g for KP Unsalted Roasted Peanuts; Tesco Groceries lists 21.1g and 6.9g for Tesco Almonds. |
| Salt and seasoning | Compare salt per 100g, even for packs of different sizes. Read the ingredients for added salt, oil or coatings. | If I am watching salt, an individual pack is not automatically the lower-salt choice. Waitrose & Partners lists 0.03g salt per 100g for KP Unsalted Roasted Peanuts and 1.2g for KP Original Salted Peanut Snack Packs. |
| Portion and energy | Check energy per serving as well as per 100g. Decide how much you intend to eat from a larger bag, or check the weight of an individual pack. | A defined amount helps me compare snacks I would actually eat. Waitrose & Partners lists 185kcal for a 30g KP salted snack pack, while Tesco Groceries lists 191kcal per 30g serving of Tesco Almonds. |
| Allergens | Read the ingredients and any may-contain statement on the current pack. Do not assume a peanut product and a tree-nut product have the same allergen information. | I need to check the exact product before eating it if an allergen matters to me. The Food Standards Agency distinguishes peanuts from tree nuts, and KP Snacks advises checking each pack’s ingredients list. |
The labelled examples differ. Waitrose & Partners lists 30g protein and 5.7g carbohydrate per 100g for KP Unsalted Roasted Peanuts and 20.9g and 8.1g for its roasted and salted mixed nuts.
Compare both values per 100g on the products you are considering, then use your intended portion to compare what you would eat.
Pack size and salt concentration are separate checks. Waitrose & Partners lists 1.2g salt per 100g for KP salted snack packs, against 0.03g for KP Unsalted Roasted Peanuts.
Choose a defined pack size for convenience if it suits you, but compare salt per 100g before deciding between salted and unsalted products.
A per-100g carbohydrate figure does not tell you the amount in your snack. Energy also varies with the quantity eaten: Waitrose & Partners lists 619kcal per 100g for KP Unsalted Roasted Peanuts, while Tesco Groceries lists 191kcal per 30g serving of Tesco Almonds.
Choose a portion and use the pack’s nutrition values to compare that amount.
Knowing the main nut does not tell you every ingredient or precautionary allergen statement. KP Snacks says its product information is updated and recommends checking the ingredients list on each pack.
Read the current pack’s ingredients and may-contain statement before purchase if you need to avoid an allergen.
These product-level examples show why the exact variety matters more than a brand name alone.
KP has unsalted roasted peanuts and individual salted peanut snack packs in the products compared here.
Tesco Almonds provide a plain-almond example for comparing with the KP peanut product.
Waitrose Roasted & Salted Mixed Nuts Can is an example for shoppers considering a mixed-nut snack instead of one nut type.
These options cover unsalted peanuts, almonds, salted peanuts and pistachios. Compare each exact pack rather than applying one variety’s nutrition figures to another.
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Consider this unsalted peanut option when comparing protein and carbohydrate on the label. Waitrose & Partners lists 30g protein, 5.7g carbohydrate and 0.03g salt per 100g for KP Unsalted Roasted Peanuts. Contains peanuts; check the current pack for other allergen statements.
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Choose this almond option if you prefer almonds to peanuts. The pack size is 500g; use this product’s own nutrition and allergen label when comparing it with other nuts.
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This 415g salted peanut product offers a different format from an individual snack pack. Check its own salt, protein and carbohydrate values per 100g, and decide how much you would eat from the larger pack.
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This 500g pistachio option offers another nut type to consider. Compare the exact pack’s carbohydrate, protein, salt and allergen information with the peanut or almond products before choosing it for a keto-style snack.
Compare carbohydrate and protein per 100g, then calculate the figures for your planned portion and consider them alongside the rest of what you eat. The British Dietetic Association describes a ketogenic diet as very low carbohydrate, typically 20–50g per day; a product name or protein claim alone does not tell you whether a portion fits your eating plan.
In these specific products, Waitrose & Partners lists 30g protein per 100g for KP Unsalted Roasted Peanuts, while Tesco Groceries lists 21.1g for Tesco Almonds. Check the exact product label rather than applying either figure to every peanut or almond snack.
If you want the lower salt figure from the KP products compared here, choose the unsalted roasted peanuts: Waitrose & Partners lists 0.03g salt per 100g, against 1.2g for KP Original Salted Peanut Snack Packs. An individual salted pack may suit a preference for a defined portion, but its size does not make its salt figure the same as the unsalted product’s.
Yes. The Food Standards Agency distinguishes peanuts from tree nuts, and the named nut does not replace the full ingredients and may-contain information. Read the current pack; KP Snacks also recommends checking each pack’s ingredients list before purchase.