Students splitting portions across several meals
You want to know how many portions are in a pack and choose based on its size and ingredients. PLUS product information shows that different packs do not all contain the same quantity of almonds.
Who are almonds suitable for?
Athletes keeping track of their protein intake
You want to estimate how much protein you actually eat and consider it alongside the rest of your meal. The Netherlands Nutrition Centre says that recreational athletes do not need special protein products.
Students looking for a quick topping
You want to add almonds straight to a meal and make a deliberate choice between plain and savoury seasoned varieties. AH, PLUS and Duyvis offer examples of different preparations and ingredients.
What should you look for when choosing?
Unroasted and unsalted
Choose this when: you want to decide for yourself how to add the almonds to your dinner. PLUS lists almonds as the only ingredient in its 200 g version.
Bear in mind: this is not a pre-roasted variety. Unroasted does not automatically mean higher in protein than every roasted variety.
Roasted, unsalted
Choose this when: you want a roasted topping without having to prepare it yourself. AH lists almond as the only ingredient in its 190 g unsalted version.
Bear in mind: PLUS and Jumbo list sunflower oil in their unsalted versions. Differences in label values do not prove that roasting has a general benefit.
Savoury seasoned and salted
Choose this when: you want the seasoning to be part of the dish. The Dutch AH product page describes Duyvis Oven roasted as having a savoury seasoning mix.
Bear in mind: AH lists 1.1 g of salt per 100 g for this Duyvis variety. Take that into account when seasoning the rest of your dinner.
For a student dinner, pack size, the protein in your portion, flavour and storage can all play a different part in your choice.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Portions per pack | Net weight and how many portions it provides based on the amount you use. | I want to split the pack across several dinners; around 36% of consumers prioritise the number of portions. |
| Protein per portion | The value per 100 g on the label and the amount of almonds you actually weigh out. | I keep track of the protein in my dinner and do not want to overestimate what a topping contributes; around 36% of consumers prioritise its contribution to the meal. |
| Flavour and preparation | Whether the almonds are unroasted, roasted or seasoned, and whether oil or salt has been added. | I want to know if the flavour will suit my dish without overlooking its seasoning; around 14% of consumers mainly choose based on flavour and preparation. |
| Storage | Whether the pack is resealable and what storage instructions are on the label. | I use a pack across several meals and want to store it properly once opened; around 14% of consumers prioritise storage and use across multiple meals. |
Common buying mistakes
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Confusing the protein value per 100 g with the amount in your topping
A 25 g portion is a quarter of 100 g. So, the protein value shown per 100 g is not the amount of protein in a smaller portion.
Weigh the amount you add, and consider the other ingredients in your meal too.
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Looking only at the pack size
A smaller pack gives you fewer portions; the bag size does not tell you how many meals you can add it to.
Work out how many portions the pack provides based on the amount you actually use.
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Confusing no added cooking fat with low-fat or unsalted
Duyvis says its almonds are oven-roasted without adding oil or fat. The Dutch AH product page lists 50 g of fat and 1.1 g of salt per 100 g for the Duyvis variety.
Read both the nutrition table and ingredients list, and do not assume that a seasoned variety is plain.
Brands and product ranges to consider
Duyvis
Duyvis offers products such as Almonds Original and Oven roasted, ready to eat or use in a dish.
- Duyvis describes its oven-roasting process as using no added oil or fat.
- According to AH, the Dutch Oven roasted variety has a savoury seasoning mix and contains salt. Nutrition values on brand and retailer pages may differ between varieties.
Albert Heijn
AH Unsalted Almonds 190 g is a roasted variety with almond as its only listed ingredient.
- The AH product page lists 27 g of protein per 100 g for this pack.
- This product information applies to the variety mentioned and does not necessarily apply to other AH almonds.
Jumbo
Jumbo Unsalted Almonds 140 g is a roasted variety.
- The product page gives nutrition values per 25 g as well as per 100 g.
- The ingredients list includes almond and sunflower oil, so ‘unsalted’ does not mean that it contains almond alone.
Lidl
Lidl sells almonds under its own Alesto brand; product information lists several 200 g varieties.
- The brand and product pages confirm that Alesto is a Lidl brand and that several varieties are available.
- Check the product information for the specific variety before comparing ingredients or nutrition values.
Aldi
ALDI lists unroasted Trader Joe's almonds as well as separate roasted, flavoured varieties.
- ALDI describes the unroasted variety as untreated and packed in a resealable bag.
- Descriptions of salted or flavoured varieties do not automatically apply to the unroasted pack.
PLUS
PLUS offers unroasted, unsalted almonds and a roasted, unsalted variety.
- The product page lists almonds as the only ingredient in the 200 g variety.
- According to PLUS, the 150 g variety also contains sunflower oil; check the pack of the variety you choose.
Almonds at Joybuy
This selection of Joybuy products includes plain, unsalted and roasted almonds to use in or alongside a meal.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
An option containing only almond kernels, according to the ingredients information.
Ingredients: 100% almond kernels.
Protein: 21.5 g per 100 g.
Salt: 0.028 g per 100 g.
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g'woon Raw & Unsalted Almonds 200 g
An unsalted variety to enjoy as a snack or add to a dish.
Ingredients: almonds only.
Protein: 24 g per 100 g.
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Anatolia Roasted Salted Almonds 500 g
A savoury roasted variety for anyone who wants to use that flavour in a snack or dish.
Ingredients: almonds and salt.
Protein: 21 g per 100 g.
Salt: 1.0 g per 100 g.
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Anatolia Badem Natural (Almonds) 500 g
A plain addition to a meal, for cooking or as a topping.
Ingredients: 100% almonds.
Protein: 21.0 g per 100 g.
Salt: 0.00 g per 100 g.
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g'woon Roasted & Salted Almonds 150 g
A savoury topping for anyone who wants to add roasted almonds straight to a dish.
Ingredients: 97% almonds, sunflower oil and 0.7% salt.
Protein: 21 g per 100 g.
Salt: 1 g per 100 g. The pack is described as resealable.
Frequently asked questions
How much protein does a serving of almonds provide?
It depends on the amount and the variety you choose. Based on label values, 25 g examples from AH, Jumbo and PLUS provide around 5.3–6.8 g of protein. Weigh your own portion and check the information on your product's pack.
Are almonds enough for dinner after a workout?
A serving of almonds on its own does not tell you whether your whole dinner is well balanced. A 25 g serving of PLUS unroasted almonds provides a calculated 6 g of protein. The Netherlands Nutrition Centre also lists everyday foods such as tofu, beans and dairy as options to include in your diet.
How should I store an opened pack?
Follow the instructions on the pack of the variety you have chosen. AH recommends storing its unsalted almonds in a cool, dark, dry place and closing the pack securely. For an opened bag of Duyvis Oven roasted, the AH page recommends an airtight, light-proof container.
What should I check if I have a food allergy?
Check the ingredients list and warnings on the pack you receive. The products reviewed contain almonds; the possible presence of other allergens may vary by product. The NVWA requires allergens to be clearly distinguishable on the label.