Snackers with room for a measured portion
If your fat allowance is flexible, compare protein and total fat on the same per-100g basis. Then use the pack’s serving information to judge the portion you would eat.
Who needs a different approach?
Shoppers choosing between plain and seasoned peanuts
If salt matters to your choice, check the salt line rather than relying on words such as “roasted”. ASDA Groceries lists less than 0.01g salt per 100g for its plain peanuts, compared with 1.6g per 100g for the KP Dry Roasted Peanuts 375g tin.
People following a prescribed minimal-fat diet
Oxford University Hospitals NHS Foundation Trust’s guidance for people advised to have no more than 20g fat a day lists nuts and seeds among foods to avoid. Follow the advice of the clinician or dietitian managing your diet rather than choosing a nut snack for its protein figure.
What should you check before choosing?
Decide whether nuts fit your fat allowance at all, then compare like-for-like nutrition figures and the portion you expect to eat.
| Priority | What to check | Your needs |
|---|---|---|
| Protein and fat | Compare both figures per 100g, then check the pack’s serving figures. A larger protein figure alone does not establish a lower-fat choice. | I want a protein-containing snack, but the fat in the portion still needs to fit my eating plan. |
| Prescribed fat limit | Check your clinical diet instructions before comparing products. Oxford University Hospitals NHS Foundation Trust lists nuts and seeds among foods to avoid in its guidance for people advised to have no more than 20g fat a day. | If my minimal-fat diet was prescribed, I need to choose a protein food that fits that advice instead of relying on a nut product’s protein figure. |
| Salt and saturates | Read both lines per 100g and for the intended portion. NHS guidance recommends using per-100g values to compare foods; seasoning names do not tell you the salt figure. | Plain and seasoned nuts appeal for different reasons, so I want to see what each portion contributes before choosing. |
| Allergens | Check the current ingredient declaration and any “may contain” warning on the exact pack. The Food Standards Agency distinguishes peanuts, which are legumes, from tree nuts. | With a relevant allergy, I cannot assume a peanut product is suitable because it contains no tree nuts as ingredients, or make the reverse assumption. |
Which assumptions can mislead you?
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“Higher protein” means “low fat”
The four nut and nut-and-seed products documented by ASDA Groceries, Tesco Groceries and M&S contain between 44.5g and 48g fat per 100g. Their protein figures do not change that fat content.
Check whether your fat limit is flexible or clinically prescribed before choosing a portion. For the minimal-fat diet described by Oxford University Hospitals NHS Foundation Trust, follow your clinical advice instead of using this product comparison to select nuts.
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The protein figure is enough to compare packs
ASDA Groceries lists 30g protein per 100g for its KP Dry Roasted Peanuts 375g tin, alongside 48g fat and 1.6g salt. A single front-of-pack figure would miss those other parts of the choice.
Compare protein, total fat, saturates and salt per 100g, then check the figures for the portion you expect to eat.
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Dry-roasted peanuts have the same salt as plain peanuts
For the specific products compared by ASDA Groceries, KP Dry Roasted Peanuts list 1.6g salt per 100g, while ASDA Peanuts list less than 0.01g.
Read the ingredient list and salt line on the exact pack if you are deciding between plain peanuts and a seasoned snack.
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The product name tells you everything about allergens
The Food Standards Agency distinguishes peanuts from tree nuts and explains that precautionary allergen labelling communicates possible unintended allergen presence.
Check both declared ingredients and current “may contain” information on the pack for the allergens relevant to you.
Which product lines illustrate the choices?
These figures describe the named products, not every food sold under each brand or retailer label.
KP
The KP Dry Roasted Peanuts 375g tin is a seasoned peanut option in this comparison.
- ASDA Groceries lists 30g protein per 100g for this tin.
- The same listing gives 48g fat and 1.6g salt per 100g; check whether the portion fits your plan.
ASDA
ASDA Peanuts 200g provides a plain-peanut comparison with the seasoned KP product.
- ASDA Groceries lists 26g protein and less than 0.01g salt per 100g.
- It also lists 46g fat per 100g, so a low listed salt figure does not make it low in fat.
Tesco
Tesco Roasted Pistachios Without Shells – Salted 100g offers a pistachio rather than a peanut choice.
- Tesco Groceries lists 24.9g protein per 100g.
- The listing also gives 46.4g fat and 1g salt per 100g.
M&S
M&S Protein Packed Nut and Seed Mix is a blend rather than a product made only from nuts.
- Marks & Spencer lists 34.4g protein per 100g for this mix.
- It also lists 44.5g fat per 100g; check the ingredients and allergen information for the exact pack.
Joybuy options for these uses
These options include peanut snacks, raw peanuts for preparation, a peanut-and-hazelnut snack and a seed-and-berry mix. Choose by how you intend to use them, then compare the nutrition and allergen information on the exact product.
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KP Snacks Unsalted Roasted Peanuts 250g
An unsalted roasted-peanut option if you prefer a plain snack to a seasoned one. Compare its fat and protein per 100g before deciding on a portion.
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KP Snacks Dry Roasted Peanuts 415g
A dry-roasted peanut snack if you want a seasoned option. Joybuy’s listing for this 415g pack gives 27.7g protein, 49.2g fat and 1.3g salt per 100g; use these pack-specific figures rather than those for the different 375g tin.
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Linwoods Flaxseed, Sunflower, Pumpkin & Chia Seeds & Goji Berries 200g
This seed-and-berry mix is a different choice from a peanut or tree-nut snack. If you plan to add it to food, check the nutrition information for the amount you would use.
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Mr Filbert’s Italian Herb Peanuts & Hazelnuts 100g
This Italian-herb snack combines peanuts and hazelnuts. Check both its nutrition panel and allergen declaration if you are comparing it with a plain-peanut product.
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Honor Shandong Raw Peanuts 500g
These are raw peanuts for preparation, not a ready-to-eat roasted snack. Check the pack’s preparation directions and nutrition panel before choosing them for a recipe.
Questions about nuts and fat
Can I choose nuts on a medically prescribed minimal-fat diet?
Follow your clinical diet advice rather than choosing nuts for their protein. Oxford University Hospitals NHS Foundation Trust’s guidance for people advised to consume no more than 20g fat a day lists nuts, seeds and nut butters among foods to avoid; ask the clinician or dietitian managing your diet about an appropriate alternative.
Does a higher protein figure mean fewer grams of fat?
No. Protein and total fat are separate figures on the nutrition panel. Compare both per 100g, then check what your intended portion contributes.
Should I compare nuts per serving or per 100g?
Start with per 100g to compare different packs on the same basis, as NHS label-reading guidance recommends. Then use the serving information to assess the amount you would actually eat.
Are peanuts and tree nuts the same allergen?
No. The Food Standards Agency identifies peanuts as legumes rather than tree nuts. Check the exact product’s declared ingredients and precautionary warnings instead of assuming that a product containing one is suitable for someone allergic to the other.
What does “may contain nuts” mean?
It is precautionary allergen labelling about possible unintended allergen presence, not a declaration that nuts are an ingredient. The Food Standards Agency explains its purpose; anyone managing a relevant allergy should check the current warning on the exact pack.