For an everyday afternoon snack, choose an unsalted option and compare the nutritional values for the portion you actually eat. According to the Netherlands Nutrition Centre, 25 grams of unsalted almonds provide 5.4 grams of protein. If you need more protein for intense exercise, look at your overall diet and consider adding other protein-rich foods.
You want to know how much protein a handful of almonds provides and how it fits into your daily diet. The Netherlands Nutrition Centre lists 5.4 grams of protein per 25-gram portion of unsalted almonds.
You’re looking for an afternoon snack and want to consider how it’s prepared, its ingredients and portion size. The Netherlands Nutrition Centre recommends storing nuts in a dry place in a tightly sealed container.
You want to choose a preparation that suits your taste and check whether the packaging is easy to take with you or reseal. Unroasted, roasted and savoury roasted are different product characteristics.
First decide what matters most to you: the protein per portion, an unsalted recipe, how the almonds are prepared or a pack size that suits your needs.
| What to consider | What to look for | Who this matters to |
|---|---|---|
| Protein per portion | Compare protein and energy values for the same portion size. The Netherlands Nutrition Centre lists 5.4 grams of protein per 25 grams of unsalted almonds. | If I exercise, I want to know what my handful actually provides and how it fits into my daily diet. Around 36% of consumers prioritise protein content. |
| Unsalted ingredients | Check separately whether the almonds are unsalted or unroasted, and read the ingredients list. An unsalted option may still be roasted and contain sunflower oil. | For an everyday snack, I want to avoid added salt and know what else is in the bag besides almonds. Around 29% of consumers prioritise unsalted preparation and ingredients. |
| Flavour and storage | Choose a preparation that suits your taste and check whether you can reseal the packaging securely after opening. The Netherlands Nutrition Centre recommends storing nuts in a dry place in a tightly sealed container. | If flavour and portability matter to me, I also consider how I can store the contents after opening. Around 21% of consumers prioritise flavour and practicality. |
| A suitable pack size | Compare the net weight and consider whether you can store the pack appropriately after opening. | I want to choose an amount that suits how I use it and that I can seal properly. Around 14% of consumers prioritise pack size. |
Nutritional values per 100 grams don’t tell you how much protein you’ll get from the portion you actually eat.
Weigh your portion and compare products using the same amount. Then consider how that portion fits into your daily diet.
According to the Dutch product label, the Duyvis Oven roasted option reviewed contains 50 grams of fat and 1.1 grams of salt per 100 grams. So the preparation description doesn’t tell you everything about its nutritional values.
Read the nutrition table as well as the preparation description.
The unsalted options from PLUS and Jumbo that were reviewed are roasted and contain sunflower oil.
Check both the product description and the ingredients list for the exact option.
The Netherlands Nutrition Centre recommends storing nuts in a dry place in a tightly sealed container, as they are susceptible to mould.
Choose packaging that seals securely or use a suitable storage container.
If a pack doesn’t seal properly after opening, it’s harder to store and may lead to waste.
AH Terra Unroasted Almonds are an unsalted, unroasted option for a simple snack or topping.
Jumbo Unsalted Almonds are a roasted, unsalted option with nutritional information per portion.
PLUS Unsalted Almonds are a roasted option for anyone looking to avoid added salt.
Duyvis Almonds Original and Oven roasted are options for anyone looking for a savoury roasted snack.
Trader Joe’s almonds are listed as unroasted, roasted and salted, or smoke-flavoured.
Lidl lists Unsalted Almonds as a product option.
According to the Netherlands Nutrition Centre, a 25-gram handful of unsalted almonds provides 5.4 grams of protein. Whether you need more depends on your overall diet and how intensely you exercise. If you do, you can choose other protein-rich foods.
Store nuts in a dry place in a tightly sealed container. Follow the instructions on the packaging too; for the Duyvis option reviewed, a light- and airtight container is recommended after opening.
Don’t assume that roasting removes the allergen. According to the Food Allergy Foundation, the allergen in nuts remains stable when heated.
The NVWA says that allergens which must be declared should be easy to identify in the ingredients list, for example by being clearly distinguished from the other ingredients. Also check the product-specific warnings on the packaging.
No. The product labels reviewed warn that young children may choke on nuts. This information about whole almonds is not dietary advice for young children.
