Almonds can contribute protein after the gym, but a 25 g handful of unsalted almonds provides 5.4 g of protein according to the Netherlands Nutrition Centre, and won’t necessarily be enough for your whole meal or snack. Compare the nutritional values with your own serving, and consider energy, salt and what else you eat. If you want to increase your protein intake, assess your whole meal or snack rather than looking at the almond label alone.
You want to know how much protein your serving actually provides and how it fits with what else you eat. The Netherlands Nutrition Centre lists 5.4 g of protein in a 25 g handful of unsalted almonds.
You want to assess the nutritional value of a snack portion without confusing it with the values per 100 g. Compare protein and energy on the same serving basis using the label for the variety you choose.
You’re looking for a flavour, salt level and packaging that suit your routine, such as an unsalted variety or a resealable pack. Check the ingredients and storage instructions for the exact product.
Start with the serving you actually eat. Then compare the nutritional values, flavour and storage properties of the specific variety.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein per serving | Compare protein per 100 g with the amount you weigh out yourself; also consider what else you eat. | If I want to know what my handful adds to my meal or snack, I look at the nutritional values for my own serving. Around 36% of consumers prioritise protein content. |
| Serving size and energy | Weigh your serving and calculate the protein and energy using the same serving factor. | If I want to tailor my snack portion, I compare the energy and protein for exactly that amount. Around 29% of consumers pay most attention to portion size and energy. |
| Flavour, salt and ingredients | Check the ingredients and salt content separately from terms that describe how the product is prepared. | If I want a savoury flavour or a plain, unsalted variety, I check what it actually contains. Around 21% of consumers mainly choose based on flavour, salt and ingredients. |
| Taking them with you and storage | Check whether the pack is resealable and follow the storage instructions after opening. | If I want to take my snack with me and put it away again later, I check the seal and storage advice. Around 14% of consumers value convenience when taking and storing snacks most. |
A 25 g handful is a smaller amount than 100 g. The Netherlands Nutrition Centre lists 5.4 g of protein for 25 g of unsalted almonds.
Calculate the protein and energy for the portion you eat, rather than increasing your portion to reach a number on the pack.
The Dutch AH product page lists 1.1 g of salt per 100 g for Duyvis Oven roasted almonds, even though the almonds are roasted without added oil or fat according to that page.
Check the salt content and ingredients separately from the preparation method.
Pack sizes and net weights vary. Having several servings from one bag means portioning them yourself and storing the rest properly.
Decide on your serving in advance and reseal the pack according to the product instructions.
The Food Allergy Foundation states that allergens in nuts remain stable when heated, so roasting does not make almonds a suitable alternative if you have an almond allergy.
If you have a known almond allergy, don’t eat almond snacks, regardless of how they’re prepared.
The AH Unsalted Almonds reviewed are a roasted variety in a 190 g pack.
PLUS Unroasted and Unsalted Almonds are an unroasted variety with almonds as the only ingredient listed.
Jumbo Unsalted Almonds are a roasted variety in a 140 g pack.
The 125 g pack of Duyvis Oven roasted almonds reviewed is a savoury, roasted variety.
The Dutch ALDI product page describes Trader Joe's unroasted almonds in a 200 g pack.
Lidl stocks Alesto almonds as part of its nuts and dried fruit range.
This selection includes plain, unroasted and roasted almonds. Compare the values per 100 g with your own serving, and check the salt content of salted varieties.
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A good choice if you’re looking for a ready-to-eat almond snack with almonds as the only ingredient.
Ingredients: 100% almond kernels. Per 100 g: 21.5 g protein, 622 kcal and 0.028 g salt. Reseal after opening.
Contains almonds and is not suitable if you have an almond allergy.
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A good choice if you’re looking for unroasted, unsalted almonds.
The ingredients list includes almonds. Per 100 g: 24 g protein, 591 kcal and 0.03 g salt. Keep the pack tightly closed after opening.
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A good choice if you’re looking for plain almonds that, according to the product information, are ready to eat.
The ingredients list states 100% almonds. Per 100 g: 21 g protein, 578 kcal and 0.00 g salt. Keep the pack closed after opening.
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A good choice if you’re looking for roasted, salted almonds and want to compare the ingredients with a plain variety.
Per 100 g: 21 g protein, 667 kcal and 1 g salt. The ingredients include 97% almonds, sunflower oil and salt. The product information mentions possible traces of peanuts and other nuts and states that the pack is resealable.
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A good choice if you’re looking for roasted, salted almonds.
Per 100 g: 21 g protein, 620 kcal and 1.0 g salt. The product information lists almonds and salt as ingredients and recommends keeping the pack closed after opening.
Contains salt and almonds; not suitable if you have an almond allergy.
According to the Netherlands Nutrition Centre, 25 g of unsalted almonds contains 5.4 g of protein. Check the label for the exact variety too: AH, for example, lists 27 g per 100 g, which works out at 6.75 g for 25 g.
According to the Netherlands Nutrition Centre, recreational sportspeople don’t need these products. First check whether you get enough protein from a varied, everyday diet; almonds can be one part of it.
No, roasting doesn’t make almonds suitable if you have an almond allergy. The Food Allergy Foundation states that the allergen remains stable when heated. If you have a known almond allergy, don’t eat almond snacks and discuss a suitable alternative with your healthcare professional.
Check the ingredients and allergen information on the exact pack. The Netherlands Food and Consumer Product Safety Authority says that any allergens present must be clearly listed on the label; as well as almonds, look out for any warnings about other allergens.
Follow the storage instructions for the product. PLUS recommends storing its almonds in a cool, dry place away from light; the AH product page for Duyvis Oven roasted almonds recommends cool, dry storage and putting an opened bag in an airtight, light-proof container.
