Choose almonds based on the protein in a weighed portion, the ingredients and how much you’ll use in a week; don’t rely on the words ‘high protein’ on the packaging alone. According to the Netherlands Nutrition Centre, unsalted almonds are included in the Wheel of Five, but when it comes to sport, your overall diet matters, and almonds are just one contribution.
You want to know how much protein a weighed portion provides and how almonds fit alongside other foods. Don’t choose based on a protein claim alone. The Netherlands Nutrition Centre provides general information about protein and sport.
You’re buying ahead for several days and want a suitable pack size, an ingredients list that matches your preferences and clear storage instructions.
You’re looking for roasted or seasoned almonds and want to distinguish between a product with no added oil and one with no added salt.
First, compare protein and energy on the same basis, then work out the figures for your own portion. Next, check the ingredients, preparation method and quantity that suit your weekly shop.
| What to consider | What should you look for? | Who is this most important for? |
|---|---|---|
| Protein contribution | Compare protein and energy per 100 g, then calculate the figures for your weighed portion. | If you want to keep track of your protein after exercise, your portion’s contribution matters alongside the rest of your diet. Around 33% of consumers rank protein contribution as their top purchasing priority. |
| Ingredients and salt | Check the ingredients list and salt content of the exact product; unsalted doesn’t automatically mean oil-free. | If you’re looking for a simple ingredient list or want to avoid added salt, look beyond the product name. Around 27% of consumers put ingredients first. |
| Weekly supply and storage | Match the net weight to your planned portions and follow the storage instructions after opening. | If you do one shop for several days, you’ll want packaging that suits your planned use and storage needs. Around 27% of consumers put weekly planning first. |
| Flavour and preparation | Choose between unroasted, roasted or seasoned, and check the ingredients in seasoned varieties. | If flavour or preparation determines whether you use the almonds in snacks or dishes, it may matter more than other features. Around 13% of consumers choose flavour as their top priority. |
A nutritional value in grams doesn’t, by itself, prove that a product meets the requirements for the ‘high protein’ claim.
Compare the nutritional values when working out your portion, but rely on a claim only if the product demonstrably meets the relevant official requirements.
A preparation method that uses no extra oil doesn’t mean that no salt or other flavourings have been added. Duyvis describes oven-roasting without added oil or fat; the savoury variety contains salt.
Check the ingredients and salt content separately from the preparation method.
Based on the Netherlands Nutrition Centre’s average nutritional values, 25 g of unsalted almonds provides 5,4 g of protein and 158 kcal.
Weigh the portion you plan to eat and count both protein and energy as part of your overall diet.
The pack size and how it seals should suit the portions you actually plan to use.
Work out how much you plan to use in a week and follow the storage instructions after opening; a resealable pack doesn’t replace those instructions.
Worth considering if you’re looking for a savoury oven-roasted variety.
The AH Unsalted Almonds discussed here are a roasted option for portioning.
The pack discussed here contains a smaller quantity of roasted almonds.
Lidl lists Alesto Spanish almonds in several varieties, as well as unsalted almonds.
The Trader Joe’s options discussed are unroasted almonds and a roasted, unsalted variety.
The varieties discussed from PLUS are unroasted, unsalted almonds and roasted, unsalted almonds.
This selection of Joybuy products includes almonds for tracking protein per portion, unroasted varieties and roasted, salted almonds. Check the ingredients and nutritional information on each product.
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An option if you’re looking for a simple ingredient list and want to track protein per portion.
The product information lists 21,5 g of protein per 100 g, with almond kernels as the only ingredient. The pack contains 160 g.
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An unroasted variety for anyone looking for a simple ingredient list and no added salt.
The product information lists 21,0 g of protein and 0,00 g of salt per 100 g, with 100% almonds as the ingredient.
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An unroasted, unsalted option if you want to count the protein almonds contribute.
The nutritional information lists 24 g of protein and 0,03 g of salt per 100 g.
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A roasted option if you’re looking for salted almonds; it’s not suitable if you’re avoiding added salt.
The product information lists 21 g of protein and 1,0 g of salt per 100 g.
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A smaller roasted variety for snacking or adding to dishes, if salt in the ingredients suits your choice.
The product information lists 21 g of protein and 1 g of salt per 100 g, and says the pack is resealable. Possible traces of peanuts and other nuts are listed.
Consider your overall diet; almonds aren’t automatically a complete recovery meal. Based on the Netherlands Nutrition Centre’s average nutritional values, a 25 g handful of unsalted almonds provides 5,4 g of protein. If you have specific sporting goals, advice from a sports dietitian may help.
Work it out based on the number of people, eating occasions and grams per portion you’ve planned. One person having seven 25 g portions will use 175 g; AH packs of 190 g and PLUS packs of 200 g cover this example. A 25 g portion is used here as a comparison, not as personal advice.
Follow the instructions for the variety you buy. Albert Heijn advises storing AH Unsalted Almonds in a cool, dark, dry place and keeping the pack tightly closed. For Duyvis Oven Roasted, Albert Heijn advises transferring the almonds to a light- and airtight container after opening.
Check the ingredients and any allergy warnings every time you buy. The Netherlands Food and Consumer Product Safety Authority explains the requirements for declaring relevant allergens; some of the product information discussed also mentions possible traces of other nuts or peanuts. If you have a food allergy, follow your personal medical advice.
Take into account the warning on the AH product page that young children can choke on nuts. Don’t serve whole almonds without considering this product-specific warning.
No. The Netherlands Food and Consumer Product Safety Authority states that medical claims are prohibited when selling and promoting food. General information about protein and sport doesn’t substantiate a medical effect for an almond product.
