For a 30g elevenses portion, M&S Protein Packed Nut and Seed Mix lists 10g protein per pack, while Planters Protein Nuts Mix lists 8.3g protein and 0g salt per 30g at the displayed precision. If you prefer salted peanuts, KP Original Salted Peanuts list 30g protein and 1.3g salt per 100g; compare the portion you will eat and check the exact pack’s ingredients and allergen information before choosing.
The useful comparison is the amount in a portion you can take and eat at elevenses, alongside its salt content and ingredients.
A single pack avoids measuring nuts while you are out. Marks & Spencer lists 10g protein in its 30g Protein Packed Nut and Seed Mix pack; Tesco Groceries lists 8.3g per 30g serving for Planters Protein Nuts Mix, which comes in a larger pack.
If lower salt matters to you, compare the salt line for the portion you intend to eat. Tesco Groceries lists 0g per 30g for Planters Protein Nuts Mix at the displayed precision, while KP Nuts lists 1.3g per 100g for Original Salted Peanuts. NHS snack guidance also suggests unsalted nuts or seeds.
A small handful of about 30g is a practical measuring point. The British Heart Foundation says 30g of nuts can contain 180–225kcal, depending on the type, so portioning a larger bag helps you judge what you are having at elevenses.
Start with the portion you will actually eat, then compare protein, salt and ingredients on that basis.
| Priority | What to check | Your needs |
|---|---|---|
| Protein per portion | Compare protein for the pack or intended serving, not just per 100g. Marks & Spencer lists 10g per 30g pack for its nut-and-seed mix; Tesco Groceries lists 8.3g per 30g for Planters Protein Nuts Mix. | I want to know how much protein is in the amount I will eat at elevenses, rather than comparing differently sized packs. |
| Protein wording | Read the exact wording on the pack. The legislation.gov.uk annex sets a threshold of at least 20% of a food’s energy from protein for a ‘high protein’ claim; a protein figure alone does not establish that the claim applies. | If ‘high protein’ is part of my choice, I want to distinguish that claim from a product that simply lists protein in its nutrition panel. |
| Salt and flavour | Compare salt for the portion you will eat and check whether the nuts are salted or seasoned. KP Nuts lists 1.3g salt per 100g for Original Salted Peanuts; NHS snack guidance suggests unsalted nuts or seeds. | I like a savoury snack, but I would choose an unsalted option when keeping salt lower matters more than the seasoning. |
| Portion and energy | Check the pack size and energy per intended portion. The British Heart Foundation describes about 30g as a small handful and says that amount of nuts can contain 180–225kcal, depending on the type. | A single portion is convenient when I am out; with a larger bag, I can divide it up before taking it to work. |
| Ingredients and allergens | Read the exact pack’s ingredients, named allergens and any precautionary statement. The Food Standards Agency distinguishes peanuts from tree nuts such as almonds and cashews; a nut-and-seed mix may introduce other ingredients to check. | When buying for myself or someone else with an allergy, I need the particular product’s label rather than an assumption about all nut snacks. |
A per-100g protein figure does not tell you what a smaller elevenses pack provides. KP Nuts, for example, lists 30g protein per 100g for Original Salted Peanuts, while Marks & Spencer gives 10g for a 30g pack of its nut-and-seed mix.
Compare the protein stated for the amount you intend to eat, and keep the serving sizes consistent when looking at salt and energy too.
Salt is a relevant trade-off in a regular snack: KP Nuts lists 1.3g per 100g for Original Salted Peanuts.
Compare salt for your intended portion. If lower salt is the priority, look at plain unsalted choices as well as seasoned packs.
It is harder to compare a snack with a stated serving when you eat directly from a larger bag. The British Heart Foundation notes that a 30g handful of nuts can contain 180–225kcal, depending on the type.
Choose a single-portion pack or divide a larger pack into portions before taking it out.
The Food Standards Agency distinguishes peanuts, which are legumes, from tree nuts. Mixes can contain further ingredients, so a label suitable for one product cannot establish the suitability of another.
Check the ingredients, named allergens and precautionary wording on the exact pack each time you choose it.
These examples show different pack formats and nutrition figures; the details apply to the named products, not to every snack from each brand.
Protein Packed Nut and Seed Mix is a 30g pack for an elevenses portion.
Protein Nuts Mix is a larger pack that can be divided into elevenses portions.
Original Salted Peanuts are available in formats including a 5 × 30g multipack, according to KP Nuts.
Chopped Almonds are an almond-only product that can be measured into a portion.
These options include peanut snacks in different pack formats and seed-based alternatives. The seed products are not nuts, so compare their ingredients and portion information with the snack you intended to buy.
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The 5 × 30g format gives you a defined pack to take for elevenses. Check the salt and allergen information on the pack if either affects your choice.
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These spiced sunflower seeds offer a seed-based option rather than a nut snack. For elevenses, check the intended portion and salt information on the pack.
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The 415g format can be divided into smaller elevenses portions. Joybuy lists peanuts, sunflower oil and salt as ingredients; check the pack’s allergen and nutrition information before use.
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This 200g seed-and-goji-berry mix is an alternative to whole nuts if you plan to prepare a portion in advance. Check its serving and storage instructions before taking it away from home.
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This 415g dry-roasted peanut pack can be divided into portions at home. Compare its salt and allergen labelling with the other peanut formats if you are choosing a regular elevenses snack.
About 30g is a practical reference for nuts. The British Heart Foundation describes this as a small handful and says it can contain 180–225kcal depending on the type; check the protein, salt and energy figures for the amount you will actually eat.
Choose a plain unsalted option if keeping salt lower is your priority. NHS snack guidance suggests unsalted nuts or seeds; for comparison, KP Nuts lists 1.3g salt per 100g for Original Salted Peanuts, while Tesco Groceries lists 0g per 30g for Planters Protein Nuts Mix at the displayed precision.
No. The Food Standards Agency distinguishes peanuts, which are legumes, from tree nuts such as almonds and cashews. Check the named allergens and any precautionary statement on the exact product you are buying.
Yes, if the product is suitable for you: divide it into the portions you intend to eat and follow its storage instructions after opening. Check the particular pack rather than assuming every nut or seed mix keeps in the same way.