People short on time before a workout
You’re looking for a small snack to curb your hunger, while keeping meal timing and how your stomach feels in mind. The Netherlands Nutrition Centre advises against large portions just before exercise.
Who is this choice relevant to?
People who portion snacks on the go
You take your snack with you from work, study or home and want to decide in advance how much to eat, or be able to reseal the pack afterwards. For example, AH lists a portion size of 25 g for its unsalted almonds; ALDI describes the relevant variant as having resealable packaging.
Snackers who choose ingredients carefully
You want to tell almonds with a simple ingredient list apart from varieties with oil or a savoury coating. Product information from PLUS, Jumbo and Albert Heijn shows that ingredients can vary between varieties.
What should you look for when choosing?
First consider when you’re training and how much you want to eat. Then compare the ingredients, allergen information and how to store any leftovers.
| What to consider | What should you look for? | Who is this most important for? |
|---|---|---|
| Meal timing and stomach comfort | How long you have before your workout and whether you want to avoid a large portion. The Netherlands Nutrition Centre highlights that large amounts of fat, protein and fibre shortly before exercise can cause discomfort. | If you eat shortly before your workout, you’ll want to know whether a small amount feels right for you; around 31% of consumers prioritise meal timing and stomach comfort. |
| Portion for on the go | Check the net weight and the stated number of portions. Resealable packaging doesn’t determine how much you eat; ALDI lists this type of closure for its 200 g pack. | If you want to take a set amount with you and don’t want to eat the whole pack, portion control and convenience are key; around 25% of consumers prioritise these needs. |
| Ingredients and flavour | Read the ingredients list and check separately for oil, salt and flavourings. Jumbo lists sunflower oil; the Duyvis variety has a savoury coating. | If you prefer a simple ingredient list, you’ll want to be able to check any additions on the label; around 19% of consumers prioritise ingredients and additives. |
| Allergen information | Check the ingredients and any warnings on the packaging. Almonds are a tree nut allergen; the NVWA and the Netherlands Nutrition Centre highlight the importance of allergen information. | If allergens are relevant to you, check the current label before considering flavour or convenience; around 13% of consumers make allergen information their first selection criterion. |
| Storing leftovers | Check the packaging instructions and seal any leftovers securely. The Netherlands Nutrition Centre recommends storing nuts in a cool, dry place in a well-sealed container. | If you don’t eat everything at once, you’ll want to be able to seal and store the rest properly at home or on the go; around 12% of consumers give storing leftovers their highest priority. |
Common mistakes when choosing
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Assuming a bag is one snack portion
A pack can contain several portions. For Duyvis Oven roasted almonds in a 125 g pack, Albert Heijn lists four to five portions, so the whole bag is not the same as the stated portion.
Check the net weight and number of portions, then decide in advance how much you want to take with you.
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Having a large serving of nuts just before exercise
The Netherlands Nutrition Centre advises against eating large portions of foods high in fat, protein or fibre shortly before exercise, as they can cause stomach discomfort.
Take your training time and how your stomach feels into account. A product that suits you at other times may not be practical just before exercise.
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Confusing ‘no added oil’ with unsalted
Duyvis’s description of roasting without added oil or fat doesn’t mean the variety is unsalted. Albert Heijn describes Duyvis Oven roasted almonds as having a savoury coating.
Read the ingredients list and check the salt information separately from the preparation description.
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Leaving leftovers loose in your gym bag
The Netherlands Nutrition Centre recommends storing nuts in a well-sealed container in a dry place.
Reseal the pack after use or use a sealed container, and follow the storage advice on the label.
Brands to compare
Albert Heijn
AH Unsalted Almonds are roasted; Albert Heijn lists a 190 g pack and a portion size of 25 g.
- The product information lists almonds as an ingredient.
- A stated portion size isn’t a recommended amount for every workout.
Jumbo
According to the product information, Jumbo Unsalted Almonds 140 g are roasted and contain sunflower oil.
- The ingredients information makes the addition of sunflower oil clear.
- For this variety, unsalted doesn’t mean that no oil has been added.
PLUS
PLUS Unroasted and Unsalted Almonds are available in a 200 g stand-up pouch; PLUS lists almonds as an ingredient.
- The ingredients list shows what the product contains.
- You’ll need to measure out a portion yourself; unroasted almonds aren’t proven to digest faster before exercise.
ALDI
ALDI lists Trader Joe’s roasted, unsalted almonds in a 200 g pack.
- ALDI describes the packaging as resealable.
- A resealable pack isn’t automatically one snack portion.
Duyvis
Duyvis Oven roasted almonds are oven-roasted and have a savoury coating; Albert Heijn lists a 125 g pack.
- The product information distinguishes the flavour variety from the pack size.
- The brand’s description of roasting without added oil or fat isn’t independent evidence that the product is suitable before exercise.
Lidl
Lidl sells almonds as part of its Alesto product range.
- The Alesto range includes almonds.
- Check the ingredients and packaging of the specific variety you choose.
Almond products at Joybuy
The products below are packs of almonds that let you choose your own snack portion. Match the amount to when you’re training and check the product information.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
An option if you want to measure out an amount yourself before you leave.
The product name states 160 g.
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g'woon Almonds Raw & Unsalted 200g
A good fit if you’re looking for raw, unsalted almonds to portion yourself.
The product name states 200 g.
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Anatolia Badem Natural (Almond) 500 gr
An option if you’re looking for a pack that lets you measure out your own portions.
The product name states 500 gr.
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Anatolia Roasted Salted Almonds 500 g
A good fit if you’re looking for roasted, salted almonds.
The product name states 500 g; this is not an unsalted variety.
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g'woon Roasted & Salted Almonds 150g
An option if you’re looking for roasted, salted almonds in a 150 g pack.
This is not an unsalted variety.
Frequently asked questions
Are 25 or 30 grams the ideal amount before every workout?
No. These are stated product portions, not universal recommendations for exercise. Take your training time, what else you’re eating and your own tolerance into account.
How should you store a portion you’ve taken with you or opened?
Store almonds in a well-sealed container in a dry place, and follow the label for the variety you’ve chosen. Don’t leave an open pack in your gym bag.
Are plain or roasted almonds allergen-free?
No. Almonds are a tree nut allergen. If you have a food allergy, check both the ingredients and the warnings on the packaging; a simple ingredients list doesn’t remove the almond allergen.
What allergen information should appear on a prepacked product?
Allergen information must appear on the label of prepacked food. According to the NVWA and the European Union, any allergens present must be clearly identifiable in the ingredients list. Allergen information is also required when there is no ingredients list.
What does a warning such as ‘May contain almonds’ mean?
Since 1 January 2026, Dutch rules have applied to warnings about unintended allergens. According to the NVWA, a risk assessment must determine whether a warning is needed; the permitted wording is ‘May contain X’ and ‘Not suitable for people with an X allergy’. This is separate from almonds deliberately added as an ingredient.