Unsalted almonds are a good option for a quick breakfast on the go, as long as you check the portion size and ingredients of the variety you choose. The Netherlands Nutrition Centre lists 5.4 g of protein per 25 g portion of unsalted almonds. If you eat shortly before exercising, bear in mind its advice not to have a large meal or portion just beforehand.
You want to know how much protein your breakfast actually provides and how almonds fit in with your training. Consider the portion you eat and your overall diet. The Netherlands Nutrition Centre notes that keen strength and endurance athletes may have different protein requirements from the average adult.
You want to portion out part of your breakfast in advance and take it with you. Check the pack size, whether it can be resealed and the storage instructions. For example, ALDI describes its 200 g TRADER JOE'S unroasted almonds as being in a resealable pack.
You’re looking for unsalted almonds and want to know whether the ingredients list contains only almonds or also oil or flavourings. If you have a relevant allergy, check the warnings on the current packaging separately.
First decide how much protein you want from your portion, then compare how easy the variety is to portion and what it contains.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein per portion | Compare the nutrition table for the exact variety and weigh the portion you eat. | If I choose almonds for their contribution to my breakfast, I want to know how much protein my own portion provides. Around 42% of consumers focus on the protein in the portion they eat. |
| Portioning and taking them with you | Check the pack weight, the stated portion size and whether the pack can be resealed. | If I want to head out without any preparation, it’s useful to have a portion I can weigh out in advance. Around 33% of consumers prioritise convenience on the go and portioning. |
| Ingredients and allergens | Read the ingredients list and check the allergen information on the current packaging. | If I’m looking for unsalted almonds with a simple ingredients list, I want to know whether oil or flavourings have also been added. Around 25% of consumers prioritise simple ingredients; if you have an allergy, you’ll also need to check the product yourself. |
A portion is smaller than 100 g, so it won’t provide the same amount of protein. The Netherlands Nutrition Centre lists 5.4 g of protein per 25 g handful of unsalted almonds.
Weigh your portion and use the nutrition table for the exact variety. Then consider the other parts of your breakfast too.
Duyvis describes its oven-roasted variety as prepared without added oil or fat. PLUS’s product page also lists a savoury seasoning mix and salt for this variety.
Read both the preparation description and the ingredients list. Choose an unsalted variety if that’s your main priority.
The Netherlands Nutrition Centre advises against having a large meal or foods high in fat, protein or fibre just before exercising, as they can stay in your stomach for a long time.
Choose your portion based on when you’re training, and avoid planning a large meal just before exercise.
The Almonds Original variety reviewed consists of oven-roasted almonds with a savoury flavour, in a 125 g pack.
AH Unsalted Almonds is the 190 g roasted variety reviewed, with a stated portion size of 25 g.
Jumbo Unsalted Almonds 140 g is a roasted variety for anyone looking for unsalted almonds.
The Dutch product pages include 200 g packs of unsalted and unroasted almonds; they’re listed as available to buy in store.
ALDI describes TRADER JOE'S Unroasted Almonds as a 200 g product in a resealable pack.
PLUS Unsalted Almonds is the 150 g roasted variety reviewed, containing 98% almonds and sunflower oil.
The Netherlands Nutrition Centre lists 5.4 g of protein per 25 g handful of unsalted almonds. This is a general nutritional value; check the nutrition table for the exact variety before you buy.
Consider your whole meal and overall diet, not just whether it includes almonds. The Netherlands Nutrition Centre also lists dairy products and plant-based alternatives made from soya or peas as sources of protein. The right combination depends on what else you eat.
The Netherlands Nutrition Centre advises against having a large meal or foods high in fat, protein or fibre just before exercising, as they can stay in your stomach for a long time. This advice is about timing around exercise; it’s not a general recommendation to avoid almonds at breakfast.
No. The Jumbo and PLUS varieties reviewed list sunflower oil as well as almonds. For the unsalted variety reviewed, AH lists almonds as the only ingredient. Always check the ingredients list on the pack you buy.
According to the Netherlands Food and Consumer Product Safety Authority, allergen information must be shown on the label of pre-packed products. Check the current packaging and any warnings about other allergens; unsalted or unroasted doesn’t mean allergen-free.
