One portion to take with you
You want to take a clearly defined snack with you after the gym. So check the weight per pack, the stated number of portions and whether you want to weigh some out at home.
Who might find this choice relevant?
Protein-conscious gym-goers
You want to know how much protein a small portion provides, without automatically treating almonds as a complete recovery food. The Netherlands Nutrition Centre lists 5.4 g of protein per 25 g of unsalted almonds.
Those looking for an unsalted snack
You’re looking for almonds without added salt and also want to distinguish between unroasted, roasted and products with added oil.
What should you look for in almonds to take with you?
First decide whether you want to weigh some out at home. Then compare the nutritional information and ingredients for the preparation method you’ve chosen.
| What to consider | What should you look for? | Who is this most relevant to? |
|---|---|---|
| Taking a portion with you | Check the weight per pack, the number of portions and whether a multipack contains large packs or small sachets. | If I want to take one clearly defined snack with me after the gym without weighing it out at home, I check the weight per bag; around 42% of consumers put portion convenience first. |
| Protein per portion | The Netherlands Nutrition Centre lists 5.4 g of protein and 158 kcal per 25 g of unsalted almonds. Compare this with the nutritional information for the exact variant and the amount you eat. | If I want to know how much protein my snack provides, I check the nutritional value of the portion I actually eat; around 33% of consumers prioritise protein content. |
| Preparation and ingredients | Check whether the almonds are unroasted, roasted or savoury-seasoned, and check separately for salt, oil and other ingredients. | If I’m looking for unsalted almonds, I also want to know whether oil or flavourings have been added; around 25% of consumers prioritise an unsalted product. |
Common mistakes when choosing almonds after a workout
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Assuming a small bag is one snack portion
Duyvis lists four to five portions in its 125 g bag of Oven roasted almonds. The AH 4-pack contains four separate 190 g packs, not four small portion sachets.
Check the weight and number of portions in each individual pack. Weigh out a portion in advance if you’re taking a larger bag with you.
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Looking only at protein without accounting for portion size
According to the Netherlands Nutrition Centre, 25 g of unsalted almonds provides 5.4 g of protein and 158 kcal. So the amount you actually eat determines what the snack contributes.
Use the nutritional information for the exact variant and base your calculations on the portion you’re taking with you.
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Confusing no added oil with unsalted
Duyvis describes its oven-roasting process for savoury-seasoned almonds as using no added oil or fat. However, the ingredients list includes flavourings that contain salt. The unsalted PLUS variant we looked at, in a 150 g pack, contains sunflower oil.
Check salt, oil and flavourings separately on the label of the variant you choose.
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Choosing a larger pack without a storage plan
The PLUS almonds we looked at should be stored in a cool, dry place away from light. A larger pack is practical if you can store the remaining contents according to the instructions on the label.
Follow the storage instructions on the pack and seal the bag tightly again after weighing out a portion.
Brands to compare
Duyvis
The Almonds Original/Oven roasted range includes savoury oven-roasted almonds in a 125 g pack.
- Duyvis describes the preparation as using no added oil or fat.
- The ingredients list includes flavourings that contain salt, and each bag contains four to five portions. This applies to this product range, not the entire range.
Albert Heijn
AH Unsalted Almonds 190 g is a roasted, unsalted variant; the 4-pack mentioned is a multipack for stocking up.
- The product description says the almonds are roasted and unsalted.
- The 4-pack contains four separate 190 g packs, not four small portions.
Jumbo
The Jumbo variant described is White Unroasted Almonds 200 g.
- The product description identifies it as an unroasted variant.
- This specific variant was listed as unavailable from the online range on its product page; this doesn’t apply to all Jumbo almonds.
Lidl
The product pages describe unsalted almonds and Alesto Spanish almonds in various 200 g variants.
- The pages give examples of different almond variants.
- The phrase ‘various variants’ doesn’t mean that every variant is unsalted or has the same ingredients. Check the label of the variant you choose.
ALDI
The TRADER JOE'S products mentioned are 200 g of unroasted almonds and 200 g of roasted unsalted almonds.
- Both variants are described as resealable.
- These are larger packs, so you’ll need to weigh out the amount you want to take with you.
PLUS
PLUS offers, among other products, 200 g of unroasted unsalted almonds and 150 g of unsalted almonds.
- The ingredients list for the 200 g variant lists almonds only.
- The 150 g variant contains 98% almonds and sunflower oil. Compare the ingredients on the specific pack.
Almonds at Joybuy
This selection includes unroasted and plain almonds, as well as roasted salted variants. Check the pack, preparation and ingredients for each product, and weigh out a portion yourself if you want to take one snack portion with you.
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g'woon Almonds Raw & Unsalted 200 g
A good choice if you want to weigh out unroasted, unsalted almonds yourself to take with you.
The pack contains 200 g and lists almonds as the ingredient. The product information states 24 g of protein per 100 g.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
The description says they’re ready to eat and come in a resealable pack, making it easy to take the amount you want with you.
The pack contains 160 g and the ingredients are listed as 100% almond kernels. The product information states 21.5 g of protein per 100 g.
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g'woon Roasted & Salted Almonds 150 g
This roasted, salted variant is a good choice if you’re after a savoury flavour and want to take the added ingredients into account.
The pack contains 150 g and is described as resealable. The product information lists sunflower oil and salt.
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Anatolia Badem Natural (Almond) 500 gr
These plain almonds are an option if you want to weigh out a smaller amount at home.
The ingredients are listed as 100% almonds. The pack contains 500 g; the product information lists 21 g of protein and 0,00 g of salt per 100 g, and advises you to seal the pack securely after opening.
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Anatolia Roasted Salted Almonds 500 g
These roasted, salted almonds are a good choice if you’re looking for a savoury option and want to check the salt content.
The pack contains 500 g, and the product information lists 21 g of protein and 1,0 g of salt per 100 g. After opening, seal the pack according to the instructions provided.
Frequently asked questions
How can you turn a larger pack into one snack to take with you?
Weigh out the amount you want to take with you at home, then reseal the remaining contents according to the instructions on the pack. The Netherlands Nutrition Centre uses 25 g as an example portion of unsalted almonds; the amount that suits your diet varies from person to person. The ALDI pack we looked at is resealable, and PLUS advises storing the almonds we looked at in a cool, dry place away from light.
How much protein is in a small portion of unsalted almonds?
The Netherlands Nutrition Centre lists 5.4 g of protein per 25 g of unsalted almonds. For the specific PLUS variant containing 24 g of protein per 100 g, 25 g works out to 6 g of protein. Use the nutritional information on the exact pack of the product you buy.
Do you need a special protein snack after the gym?
According to the Netherlands Nutrition Centre, most people who exercise don’t need special protein shakes or bars if they eat a healthy, varied diet. Protein requirements can be higher for strength training and endurance sports, so consider your overall diet rather than just your almond snack.
What should you look for when choosing unsalted almonds?
Check both the ‘unsalted’ description and the ingredients list for the variant you choose. Unsalted doesn’t automatically mean no added oil: for example, the 150 g PLUS variant we looked at lists sunflower oil. Also read any allergen warnings on the pack.
How should you store the almonds you don’t take with you?
Follow the storage instructions on the exact pack. The PLUS almonds we looked at should be stored in a cool, dry place away from light; several of the ALDI packs mentioned are described as resealable. Reseal the remaining almonds after weighing out a portion, following the instructions on the pack.