Almonds can be part of your diet after exercise, but the protein figure on the pack doesn’t mean a product will help you recover faster. Compare the same portion for protein, energy, ingredients and salt. The Netherlands Nutrition Centre includes unsalted almonds in its healthy eating guidelines. If you exercise intensively, consider your total protein intake as part of your overall diet.
After strength or endurance training, you might want to add almonds to yoghurt, quark or a meal, for example, rather than automatically using them as a replacement. The Netherlands Nutrition Centre lists nuts as a regular source of protein.
You want to know how much protein and energy your portion provides, rather than treating the whole bag as a single snack. To compare, weigh out an amount and check the nutritional information for that specific variety.
Your choice depends on whether you prefer plain or roasted almonds, the ingredients and how you store the pack. If you have an allergy, always check the information on the exact pack.
First compare the same portion size, then look at how the almonds are prepared, the ingredients and the salt content. This helps you see what a variety adds to your meal or snack, without mistaking the figure on the label for a promise of better recovery.
The percentages below relate to consumers considering almonds as an addition after exercise. They show the different first-purchase priorities in this context.
| What to consider | What to look for | Who might prioritise it? |
|---|---|---|
| Protein per portion | Compare the protein per 100 g, then calculate the amount for the same portion size. A figure on the label is not proof of faster recovery. | If you want to add a regular food source to your meal after training and prioritise its protein contribution, this suits consumers who put this need first: around 36%. |
| Energy and portion size | Weigh the amount you eat and use the nutritional information for the specific variety. | If you want a measured snack that fits your own energy plan, portion size matters as well as protein. Around 29% of consumers put this consideration first. |
| Ingredients, salt and taste | Check whether the product contains only almonds or also oil or salt, and read the allergen information. | If you’re choosing between plain, roasted or savoury-seasoned almonds, the exact ingredients make all the difference. Around 21% of consumers make this their first purchasing priority. |
| Packaging and storage | Choose an amount you can reseal and store according to the instructions on the pack. | If you’re mainly looking for a practical amount that’s easy to store and use, convenience comes first. This applies to around 14% of consumers in this context. |
Product labels show why it pays to look beyond the front of the pack: Albert Heijn lists 26 and 27 g of protein per 100 g for specific unroasted and unsalted varieties, respectively. PLUS lists 24 g per 100 g for its unroasted, unsalted variety. These figures apply to those products only; they don’t represent the entire range or indicate how the products affect recovery.
The Netherlands Nutrition Centre lists 158 kcal per 25 g for generic unsalted almonds. When comparing them with a branded variety, use that product’s label and make sure the portion sizes are the same.
The nutritional information tells you how much protein a product contains, not which brand will give you better training results.
Consider its contribution as part of your overall diet. The Netherlands Nutrition Centre advises people who exercise intensively to assess their total protein needs separately.
A pack may contain several portions, so the amount you eat could be different from what you expected.
Weigh your portion and use the nutritional information for the variety you’ve bought.
Duyvis describes its roasting process as involving no added oil or fat. The Dutch product page lists 50 g of fat per 100 g for the variety reviewed.
Read both the ingredients list and the nutrition table: the preparation method and total fat content are different pieces of information.
Albert Heijn lists almond as the only ingredient in one unsalted variety, while Jumbo lists 99% almonds and sunflower oil in its unsalted variety.
Check the ingredients for the exact variety rather than relying only on the description on the front of the pack.
The Oven roasted almonds reviewed are a savoury-seasoned, oven-roasted variety in a 125 g pack.
The own-brand options reviewed include AH Terra Unroasted Almonds 200 g and AH Unsalted Almonds 190 g.
Jumbo Unsalted Almonds 140 g is a roasted, unsalted variety.
The product name Unsalted Almonds identifies an option for anyone looking for an unsalted variety.
The pages reviewed describe Trader Joe's Unroasted Almonds 200 g and Roasted Unsalted Almonds 200 g.
PLUS Unroasted and Unsalted Almonds 200 g is a variety with almond as the only ingredient.
This selection includes whole almonds for anyone looking for a plain or unsalted variety, as well as a roasted, salted snack option.
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Ideal if you’d like to add almonds to yoghurt, breakfast cereal or a salad, for example.
The ingredients are 100% almond kernels. The label lists 21.5 g of protein and 0.028 g of salt per 100 g.
Contains almonds; not suitable for people with an almond allergy.
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An unsalted, raw variety for anyone who wants to enjoy almonds as a snack or add them to a dish.
The ingredients list includes almonds. The label lists 24 g of protein, 591 kcal and 0.03 g of salt per 100 g.
Contains almonds; not suitable for people with an almond allergy.
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Ideal if you’d like to enjoy almonds as a snack or add them to yoghurt or a dish.
The ingredients are 100% almonds. The label lists 21.0 g of protein, 578 kcal and 0.00 g of salt per 100 g. Store in a cool, dry place and reseal the pack.
Contains almonds; not suitable for people with an almond allergy.
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A roasted, salted variety for anyone looking for a savoury almond snack.
The label lists 21 g of protein and 1.0 g of salt per 100 g. Store in a cool, dry place and reseal the pack after opening.
Contains almonds; not suitable for people with an almond allergy.
That depends on your overall diet and training goal. The Netherlands Nutrition Centre lists 5.4 g of protein per 25 g of generic unsalted almonds and advises people who exercise intensively to assess their total protein needs. So don’t automatically think of a handful as a complete recovery meal.
According to the Netherlands Nutrition Centre, recreational exercisers don’t need special protein shakes or bars if they get enough protein from a regular, varied diet.
Store nuts in a tightly sealed, dry place, preferably somewhere cool, and follow the instructions on the pack. For the Duyvis variety reviewed, the Dutch product page recommends storing the opened pack in a light- and airtight container.
Almonds are an allergen in their own right. Also check the allergen information on the exact pack; the variety reviewed from Duyvis may contain wheat. Don’t assume a product is suitable for you based on a general product name or warning.
The Netherlands Food and Consumer Product Safety Authority describes the mandatory declaration of 14 allergens. Check the ingredients list and any warnings on the pack of the specific product.
