For a portable nut snack, compare the protein in the portion you will actually pack: Sainsbury's lists 9g per 30g serving for KP Dry Roasted Peanuts, alongside 0.5g salt. Tesco Almonds and Sainsbury's Unsalted Mixed Nuts list less than 0.01g salt per 25g portion, with 6.3g and 5.9g protein respectively. A nut protein bar is a different choice: check its ingredients as well as its per-bar protein, particularly if you need to avoid allergens.
A portion of nuts needs no preparation. The compared labels list 5.9g protein for a 25g serving of Sainsbury's Unsalted Mixed Nuts and 9g for a 30g serving of KP Dry Roasted Peanuts, according to Sainsbury's product information.
Tesco Almonds and Sainsbury's Unsalted Mixed Nuts each list less than 0.01g salt per 25g portion. Check the portion shown on the pack when comparing either with seasoned peanuts.
A bar may suit someone looking for a larger protein amount in one packaged item. Tesco lists 12g protein and 7.5g sugars per 50g KIND Caramel Nut bar; its ingredients also include milk and soya.
Start with the portion you would take to lunch, then compare its label for protein, salt and ingredients. A bar and a portion of plain nuts need separate ingredient checks.
| Priority | What to check | Your needs |
|---|---|---|
| Protein per portion | Read the protein value for the stated serving or individual pack, not just per 100g. Sainsbury's lists 9g per 30g for KP Dry Roasted Peanuts and 5.9g per 25g for its Unsalted Mixed Nuts; Tesco lists 6.3g per 25g for its Almonds. | I want to know how much protein is in the portion going into my bag, rather than comparing differently sized packs as though they were equal. |
| Salt | Compare salt on the same per-portion basis. The Sainsbury's label lists 0.5g per 30g serving for KP Dry Roasted Peanuts; Tesco Almonds and Sainsbury's Unsalted Mixed Nuts each list less than 0.01g per 25g. | If I prefer an unsalted snack, the almond or mixed-nut option is worth checking alongside its protein figure. |
| Bar ingredients | Check protein, sugars and the ingredient list per bar. Tesco lists 12g protein and 7.5g sugars for a 50g KIND Caramel Nut bar, which contains milk and soya ingredients. | A single bar appeals to me, but I want to know what else is in it before treating it as interchangeable with plain nuts. |
| Pack size | Check whether the label describes an individual portion or a larger pack from which you will serve some nuts. Keep the stated serving size in view when reading nutrition values. | For a short lunch break, I would rather pack the amount I plan to eat than assume a larger bag is one portion. |
| Allergens | Read the current ingredients and precautionary statements for peanuts, other nuts and any other relevant allergens. GOV.UK guidance says allergens present in prepacked food must be clearly labelled within the ingredients list. | If I need to avoid an ingredient, I must check the particular pack I am taking, even if I have bought the snack before. |
Sainsbury's lists 9g protein and 0.5g salt in a 30g serving of KP Dry Roasted Peanuts. That salt figure matters when comparing them with its unsalted mixed nuts or Tesco Almonds.
Read protein and salt together for the portion you intend to eat.
The compared labels use 25g portions for Tesco Almonds and Sainsbury's Unsalted Mixed Nuts, but a 30g serving for KP Dry Roasted Peanuts. A per-100g comparison does not tell you what is in each stated snack portion.
Check the serving size and decide how much you will pack before comparing the figures.
Tesco's label for the 50g KIND Caramel Nut bar lists 12g protein and 7.5g sugars; the bar also contains ingredients including milk and soya. Its protein figure describes a different type and size of snack from the compared nut portions.
Compare the full per-bar label with the nut portion you would otherwise take.
Nut snacks can list allergens both as ingredients and in precautionary statements. The details relevant to one product should not be assumed to apply to another.
If you need to avoid an allergen, read the ingredients and precautionary wording on the current physical pack before eating.
KP Dry Roasted Peanuts are a seasoned peanut option to compare by the stated 30g serving.
Tesco Almonds 25g provide a ready-portioned plain almond option.
Sainsbury's Unsalted Mixed Nuts offer a mixture of nuts rather than a seasoned peanut snack.
These options include a nut protein bar, dry-roasted and unsalted peanuts, and chopped mixed nuts. For a lecture lunch, consider whether you want an individual portion or will pack some from a larger bag.
Image unavailable
The 4x40g bar pack is an option if you would rather carry one bar than portion nuts from a bag. Compare the current per-bar nutrition and ingredient list with the plain-nut snack you would otherwise choose.
Image unavailable
The 5x30g format lets you take a 30g pack to a lecture lunch. Check the nutrition and allergen information for this multipack rather than assuming figures from another KP pack apply unchanged.
Image unavailable
This 250g pack suits someone considering unsalted peanuts rather than a seasoned version. Portion out what you plan to carry and use this product's own label for the per-serving figures.
Image unavailable
The reclosable 250g pack is a dry-roasted peanut option for portioning across more than one snack. If salt or allergens affect your choice, check this pack's current label before taking a portion.
Image unavailable
These chopped mixed nuts offer a different format from whole nuts in an individual snack pack. Decide how you would carry and eat a portion at lunch, and check the current ingredients if you need to avoid particular nuts.
Yes. UK allergen guidance identifies peanuts and nuts separately, so check the current pack for both ingredients and relevant precautionary statements. Peanuts are legumes, not tree nuts, according to the Food Standards Agency.
Yes. Ingredients and allergen information can change, so read the current physical pack before eating, particularly if you need to avoid an ingredient.
GOV.UK guidance says that any of the 14 specified allergens present in prepacked food must be clearly labelled within the ingredients list. Read that list and any precautionary statement on the pack you intend to eat.
A small nut pack can be part of lunch, but its protein figure alone does not describe the whole meal. The NHS Eatwell Guide considers dietary balance over a day or week rather than requiring every meal to follow the same pattern.