A lighter snack after the gym
You want to eat almonds after exercise and are keeping an eye on fat, energy and portion size. It helps to distinguish nutritional claims from preparation methods and the amount you actually eat.
Who is this relevant to?
Strength training with protein in mind
You want to know how much protein a portion of almonds provides and whether you need to add anything to your snack. Assess this in light of your training goal and your overall diet.
Planning practical snacks
You take something with you or split a larger pack into portions for different occasions. Portion size, resealability and storage may then matter more than a sports nutrition claim.
What should you look for when choosing?
Almonds with a lower-fat claim
Choose this option if: lower fat is your main priority and the exact pack provides a clear basis for comparison.
Bear in mind: compare energy, protein and portion size too; a claim about fat alone does not tell you the energy content.
Unroasted and unsalted
Choose this option if: you’re looking for a plain variety with no added salt.
Bear in mind: the AH and PLUS products reviewed list 52 and 50 g of fat per 100 g respectively, so unroasted does not mean low-fat.
Dry-roasted and savoury
Choose this option if: you want roasted almonds without added oil and prefer a savoury flavour.
Bear in mind: the label on Duyvis Oven roasted almonds 125 g lists 50 g of fat and 1.1 g of salt per 100 g.
Oil-roasted and unsalted
Choose this option if: you want roasted almonds with no added salt and don’t mind oil being used in the preparation.
Bear in mind: Jumbo Unsalted Almonds lists sunflower oil and 60 g of fat per 100 g; unsalted says nothing about fat content.
| What to consider | What should you check? | Who is this important to? |
|---|---|---|
| Fat and energy | Compare fat and kcal per 100 g, then work out the values for the portion you eat. | If I want to keep track of my intake after exercise, I look at both the nutritional values and my portion size. Around 36% of consumers say fat and energy are their main considerations. |
| Protein per portion | Check how much protein the stated portion provides and compare products using the same quantity. | If I choose almonds as part of my sports nutrition, I want to know how my portion contributes to my overall diet. Around 29% of consumers focus mainly on the protein content. |
| Salt and flavour | Check the salt value per 100 g and the ingredients list; unsalted and seasoned are different characteristics. | If I want a plain or savoury snack, I check the salt and how it’s prepared to see what suits my preferences. Around 21% of consumers prioritise flavour and salt. |
| Portioning and storage | Check the net weight, number of stated portions, packaging closure and storage instructions. | If I take a snack with me or split a bag across several occasions, I want to be able to measure out a portion easily and store the pack properly. Around 14% of consumers mainly focus on this. |
Common mistakes
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Assuming no added fat means low-fat
A preparation method that uses no added oil does not remove the natural fat in almonds. Duyvis describes its preparation as being without added oil or fat; the label reviewed lists 50 g of fat per 100 g. For solid foods, the European Commission defines ‘low fat’ as no more than 3 g of fat per 100 g.
Check the fat value on the pack and assess any claim separately from the preparation method.
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Treating the whole bag as one post-exercise portion
The AH pack reviewed lists 18 portions of 25 g; the Duyvis bag lists 4–5 portions. So a pack’s contents do not necessarily equal one snack.
Decide in advance how much you’ll take with you and compare products using the same portion size.
A larger portion also provides more fat and energy than the smaller portion shown on the label.
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Confusing unsalted with low-fat
Unsalted describes the salt content. Jumbo Unsalted Almonds contains sunflower oil and lists 60 g of fat per 100 g.
Check salt, ingredients, fat and energy as separate characteristics.
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Confusing protein per 100 g with protein per snack portion
The Netherlands Nutrition Centre gives 5.4 g of protein for a 25 g handful of unsalted almonds. A value per 100 g does not tell you how much protein you actually eat.
Assess the portion you have and, if it’s relevant to your training goal, your overall diet.
Brands to compare
Duyvis
Duyvis Almonds Original and Oven roasted almonds 125 g represent the plain and dry-roasted options. Duyvis describes Almonds Original as prepared without added oil or fat.
- According to the product information, the Oven roasted variety reviewed is prepared to be roasted and savoury.
- The label on that pack lists 50 g of fat and 1.1 g of salt per 100 g; no added oil does not mean low-fat.
Albert Heijn
AH Unroasted Almonds 450 g is an unsalted, unbaked and blanched variety. The product information lists almonds as the only ingredient.
- The pack lists 25 g portions and 18 portions per bag.
- The label lists 52 g of fat per 100 g; unroasted does not mean lower in fat.
Jumbo
Jumbo Unsalted Almonds 140 g is a roasted variety made with sunflower oil.
- The product information gives nutritional values per 100 g and per 25 g portion.
- The label lists 60 g of fat per 100 g; unsalted says nothing about fat or energy content.
Lidl
The product page reviewed describes Unroasted Almonds 200 g, product number 10035002.
- The product description confirms that the almonds are unroasted and that the pack contains 200 g.
- The description of how they’re prepared does not, by itself, mean the product contains less fat.
ALDI
The ALDI page reviewed describes Trader Joe’s unroasted almonds in a 200 g pack.
- ALDI describes the almonds as untreated and the pack as resealable.
- A resealable pack says nothing about having a lower fat content.
PLUS
PLUS Unroasted and Unsalted Almonds 200 g is a plain variety with almonds as the only ingredient.
- The label lists 24 g of protein and 0.03 g of salt per 100 g.
- The label also lists 50 g of fat per 100 g; being unroasted does not make this a low-fat option.
Almonds at Joybuy
These Joybuy products are standard almond varieties for a snack. Compare the nutritional values on the pack; plain or unsalted does not automatically mean lower in fat.
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Jia Zhou Yuan Ye Original almond kernels 160 g
Suited to a snack when you’d also like to pair almonds with yoghurt, cereal or salad.
The product information lists 100% almond kernels as the ingredient.
Per 100 g: 53.8 g fat, 622 kcal and 21.5 g protein.
Contains almonds; check the allergen information on the pack.
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g'woon Raw & Unsalted almonds 200 g
Suited to a snack when you’re looking for a raw, unsalted variety.
The product information lists almonds as the only ingredient.
Per 100 g: 50 g fat, 591 kcal, 24 g protein and 0.03 g salt.
Contains almonds; check the allergen information on the pack.
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Anatolia Badem Natural almonds 500 g
Suited to a snack when you’re looking for a plain variety that’s ready to eat.
The product information lists 100% natural almonds.
Per 100 g: 50 g fat, 578 kcal and 21 g protein.
Contains almonds; check the allergen information on the pack.
Frequently asked questions
Are almonds made without added oil also low in fat?
No. Making almonds without added oil does not mean the almonds themselves are low in fat. The Duyvis product reviewed lists 50 g of fat per 100 g; for solid foods, the European Commission defines ‘low fat’ as no more than 3 g of fat per 100 g. A lower-fat claim is different from a description of how a product is prepared.
How much protein is there in a small portion of almonds?
The Netherlands Nutrition Centre gives 5.4 g of protein for a 25 g handful of unsalted almonds. This is general nutritional information and won’t necessarily match every brand; check the label on the exact pack.
Does every recreational exerciser need a special recovery snack?
No. According to the Netherlands Nutrition Centre, recreational exercisers do not need a special protein shake or protein bar. If you have an intensive training goal, assess your overall protein intake; everyday foods can contribute to it.
How should I store a bag of almonds that I’m using over several occasions?
Follow the storage instructions on the exact pack and seal the bag properly after use. Albert Heijn recommends storing it in a cool, dark and dry place; Duyvis recommends keeping an opened bag in a light- and airtight container.
What should I look for in the allergen information?
Check the ingredients and allergen information on the exact pack. Product information for almonds may also include warnings about the possible presence of other nuts, peanuts or wheat.