For a lighter snack after exercise, weigh out your portion of almonds and consider it as part of your overall diet. Unsalted or made without added fat does not mean that almonds are low in total fat. After intense exercise, almonds can be part of a recovery meal, but they are not automatically a complete meal. Compare the nutrition information and ingredients for the exact product, and treat a smaller portion as portion control, not a change to the product’s composition.
You want to keep eating almonds, but have more control over the energy and fat in your snack. Check the nutrition information for the exact product and the portion you actually eat. The Netherlands Nutrition Centre lists an average of 158 kcal and 14 g of fat per 25 g serving of unsalted almonds.
You’re looking for something that fits into your recovery diet after a tough strength-training or endurance session. The Netherlands Nutrition Centre says that getting enough protein is relevant after intense exercise; almonds alone are not automatically a complete recovery meal.
You want an almond snack that you can portion out, and you compare ingredients, flavourings and packaging. Unsalted, made without added oil and low in fat are different properties, so check the label of the product you choose.
Start with the amount you plan to eat, then compare the nutrition information and ingredients for the exact product.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Energy and fat per portion | Compare the same quantity and use the portion you actually eat. A smaller portion does not change the product’s composition. | If I want a lighter snack after training, I look at my portion and its nutrition information. Around 31% of consumers prioritise portion size and energy. |
| Recovery nutrition | Check the protein in the portion you eat and whether your meal should include other foods too. Carbohydrates can be relevant for endurance sports. | After an intense workout, I want to know how the snack fits into my overall meal. Around 31% of consumers prioritise suitable recovery nutrition. |
| Ingredients and claims | Check the ingredients, salt and total fat separately. For solid foods, the European Commission sets a maximum of 3 g of fat per 100 g for the ‘low fat’ claim. | If I want to assess additives and claims, I read the label rather than just the front of the pack. Around 19% of consumers prioritise composition and clear claims. |
| Packaging and storage | Check the net weight, portion information and storage advice for after opening. Only compare costs for the same quantity. | For a snack on the go, I want to know whether the pack is easy to portion and store. Around 19% of consumers prioritise practicality and cost. |
These are different product properties. The Jumbo product checked is unsalted but contains sunflower oil. The product information for the Duyvis variety described lists 50 g of total fat per 100 g, despite describing it as made without added fat.
Check the ingredients, salt and total fat separately, and always compare the same quantity.
According to the Netherlands Nutrition Centre, an average 25 g serving of unsalted almonds contains 158 kcal, 14 g of fat, 5.4 g of protein and 1.8 g of carbohydrates. After intense exercise, your recovery meal may need to include more than nuts.
Weigh out your portion and consider additional sources of protein and carbohydrates as part of your overall diet.
The packs checked vary in size and portion information. For example, the information for AH Unsalted Almonds gives a 25 g serving for a 190 g pack.
Portion out the pack in advance and follow the storage instructions for the exact product.
Duyvis describes Almonds Original as oven-roasted and made without added oil or fat. The Dutch product information for the roasted variety lists 50 g of fat and 1.1 g of salt per 100 g.
AH Unsalted Almonds are a roasted variety sold in a 190 g pack. Albert Heijn lists almonds as the only ingredient and gives a serving size of 25 g.
Jumbo Unsalted Almonds 140 g are roasted and contain almonds and sunflower oil. The product information gives values per 100 g and per 25 g serving.
PLUS Unroasted and Unsalted Almonds come in a 200 g pack and contain almonds as the only ingredient.
Lidl Netherlands lists Unsalted Almonds, article number 172897, available to buy in store.
ALDI Netherlands’ product information lists TRADER JOE'S Almonds, 200 g, roasted and salted or smoke-flavoured, in a resealable pack.
These Joybuy products are almond products that you can portion out as a snack. Compare the nutrition information and ingredients for the exact variety; a smaller portion does not make the product low in fat.
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The product description lists 100% almonds; the nutrition information can help you measure out a portion.
Fat: 50 g per 100 g. This does not meet the ‘low fat’ claim for solid foods, for which the European Commission sets a maximum of 3 g per 100 g.
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The product description lists 100% almond kernels; use the nutrition information per 100 g to assess the portion you choose.
Fat: 53.8 g per 100 g. This does not meet the ‘low fat’ claim for solid foods, for which the European Commission sets a maximum of 3 g per 100 g.
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The product title describes raw, unsalted almonds. The description suggests them as a snack and says the pack can be resealed after opening.
Fat: 50 g per 100 g. This does not meet the ‘low fat’ claim for solid foods, for which the European Commission sets a maximum of 3 g per 100 g.
No. The Dutch product information for the Duyvis variety described lists 50 g of total fat per 100 g, even though the manufacturer says no oil or fat has been added. For solid foods, the European Commission sets a maximum of 3 g of fat per 100 g for the ‘low fat’ claim.
Not necessarily. The Netherlands Nutrition Centre says recreational athletes generally do not need a special protein shake or bar. After intense exercise, consider your overall diet rather than just the almonds.
If needed, combine almonds with other foods that suit your activity and eating habits. The Dutch Association of Sports Nutrition Experts gives quark with fruit and muesli as an example of a recovery meal; carbohydrates can also be relevant for endurance sports.
Follow the advice for the exact product. AH Unsalted Almonds should be stored in a cool, dark and dry place, with the pack tightly closed. For an opened bag of Duyvis, the product information recommends a light- and airtight container.
Almonds are an allergen. The Netherlands Food and Consumer Product Safety Authority requires allergens to be clearly identifiable in the ingredients list, with specific exceptions when the allergen is already clear from the product name. Also read the warnings on the pack of the exact product.
