Almonds are not an allergen-free option: a gluten-free or lactose-free label does not remove the almond allergen. If you can tolerate almonds, choose based on the ingredients and allergen information for the exact product. The Netherlands Nutrition Centre advises against eating a large portion high in fat, protein or fibre just before exercise.
You can tolerate almonds, but are looking for a variety with, for example, information about gluten or lactose. Check the specific claim and allergen information; a label relating to one substance is not a general guarantee. The Netherlands Food and Consumer Product Safety Authority explains that allergen information must appear on the label of prepacked products.
You want to consider what and how much you eat shortly before exercising. The Netherlands Nutrition Centre advises against eating a large portion high in fat, protein or fibre at that point.
You want packaging that suits portioning and storage. Check the net weight, closure and storage advice for the variety you buy.
Start with the allergen you need to avoid. Then check the exact ingredients and preparation method, and finally take portion size and timing into account.
| What to consider | What should you check? | Who should pay particular attention? |
|---|---|---|
| Dietary suitability | Check the ingredients and cross-contamination warnings on the exact product packaging. | If I need to avoid a particular allergen or other substance, I want to know whether this specific variety is suitable. Around 36% of consumers put dietary suitability first. |
| Timing and portion size | Check the nutrition table and consider how much you eat and how soon before training you have it. | Anyone who wants to prioritise stomach comfort around training should consider both portion size and timing. Around 29% of consumers put timing and stomach comfort first. |
| Preparation and added ingredients | Distinguish between unroasted, roasted, unsalted and toasted varieties; read the ingredients list too. | If I’m looking for a simple ingredient list, I want to know what has been added to the almonds and how they have been prepared. Around 21% of consumers put this first. |
| Packaging and storage | Compare the net weight, check whether the packaging is resealable and follow the storage advice. | Anyone who regularly takes almonds with them or stores them should pay particular attention to practicality. Around 14% of consumers give ease of use top priority. |
A gluten-free or lactose-free label does not, in itself, mean that a product contains no almonds. Almonds are an allergen in their own right.
First establish which substance is relevant to you, then check the ingredients and cross-contamination information on the packaging.
An oven-roasted variety may also contain salt, flavourings or warnings about other allergens.
Read the full ingredients and allergen information rather than relying only on the preparation claim.
The Netherlands Nutrition Centre advises against eating a large portion high in fat, protein or fibre just before exercise.
Take the timing of your snack and your own tolerance into account; a nutrition table is not a personal sports nutrition plan.
A certification or preparation method does not automatically tell you which other allergens may be present or what a warning applies to.
Assess certification information, ingredients and warnings separately.
The details below apply to the product varieties mentioned. Recipes and packaging information may vary, so check the label of the product you buy.
The Oven roasted almonds reviewed are a savoury, oven-roasted variety in a 125 g pack. Duyvis says the almonds are roasted without added oil or fat.
AH Unroasted Almonds is a 450 g variety. Albert Heijn labels this variety gluten-free and lactose-free.
The varieties reviewed differ in preparation: Unsalted Almonds in a 140 g pack and Organic Unroasted Almonds in a 175 g pack.
Lidl describes Alesto Spanish almonds in several 200 g varieties.
ALDI describes Trader Joe’s Unroasted Almonds, 200 g, as untreated and packed in resealable packaging.
PLUS Unroasted and Unsalted Almonds is a 200 g variety. PLUS lists almonds as an ingredient.
These products are relevant if you can tolerate almonds and are comparing raw, unsalted or roasted varieties. None of the almond products mentioned is automatically suitable if you have an allergy or intolerance, so always check the product information.
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Suitable if you’re looking for raw, unsalted almonds and can tolerate almonds.
The ingredients list states almonds. Keep the pack tightly closed after opening.
Contains almonds and is not suitable if you have an almond allergy.
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An option if you’re looking for a ready-to-eat almond snack with a short ingredients list and can tolerate almonds.
The product information states 100% almond kernels. After opening, store the pack sealed in a cool, dry place.
Contains almonds and is not suitable if you have an almond allergy.
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Suitable if you’re looking for natural almonds with no added salt and can tolerate almonds.
The product description states 100% natural almonds. The pack can be resealed after opening.
Contains almonds and is not suitable if you have an almond allergy.
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A savoury option if you’re looking for roasted, salted almonds and can tolerate almonds.
The product description lists almonds and salt as ingredients. It includes nutrition information per 100 g.
Contains almonds and is not suitable if you have an almond allergy.
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Suitable if you’re looking for roasted, salted almonds and can tolerate almonds.
The product description lists 97% almonds, sunflower oil and salt. The pack is resealable.
Contains almonds; may contain traces of peanuts and other nuts.
No. Lactose-free is not the same as free from milk proteins. If you have a milk allergy, check the milk information on the packaging; the lactose-free label alone does not answer that question.
Don’t assume so. The Dutch Coeliac Association describes cross-contamination warnings as indicating a potential risk; consider the warning in relation to your diet and the information on the packaging.
There is no one-size-fits-all portion of almonds established here. The Netherlands Nutrition Centre advises eating a meal around 2 to 3 hours before exercising and avoiding a large portion high in fat, protein or fibre just beforehand.
Not necessarily: the AH variety reviewed is also described as ready to eat. Follow the usage instructions on the packaging of the variety you buy; unroasted does not automatically mean you need to roast them at home.
Follow the advice for the specific variety. Albert Heijn advises storing the pack in a cool, dark, dry place and closing it tightly; for an opened bag, Duyvis advises using a light- and airtight container.
