For a canteen lunch, almonds work well as a measured addition, rather than as a complete sports meal in their own right. The Netherlands Nutrition Centre lists an average of 5.4 g of protein per 25 g serving of unsalted almonds. If you train intensively, consider the protein in your whole lunch and across your day. Choose based on the nutritional information for the exact variety, serving size, salt content and how easy it is to store—not just the words ‘high protein’.
You want to know how much protein almonds really add to your lunch. Consider your overall diet: a single snack doesn’t guarantee recovery. The Netherlands Nutrition Centre lists 5.4 g of protein per 25 g handful of unsalted almonds.
You take almonds with you or use them as a topping, and want to weigh out a suitable amount. Check that the packaging reseals, and store the almonds in a dry, tightly sealed container, as recommended by the Netherlands Nutrition Centre.
You want an unsalted variety or a simple ingredients list, and need to be able to identify seasoned almonds. Almonds aren’t suitable if you need to avoid them due to an allergy. For other allergies, check the information for the exact product and your complete lunch.
Start with the amount you actually eat and the nutritional information for that serving. Then choose between a plain or savoury variety, and check that the packaging and allergen information suit your lunch break.
| What to consider | What should you check? | Who is this most relevant to? |
|---|---|---|
| Protein per serving | Check the protein and energy on the label, then calculate the values for the amount you eat. The Netherlands Nutrition Centre gives 5.4 g of protein per 25 g of unsalted almonds as a general nutritional value. | If you add almonds to your lunch around a workout, you’ll want to know how much protein your measured serving provides. Around 39% of consumers prioritise protein content. |
| Serving size and energy | Weigh your serving and compare nutritional values for the same amount in grams. A value per 100 g isn’t the same as the value for a handful. | If you want to measure how much you add to your lunch and keep track of your energy intake, the serving information and label can help. Around 23% of consumers prioritise portion control. |
| Convenience, taste and storage | Check whether the packaging reseals, and read the storage instructions and ingredients. Decide whether a plain addition or a savoury flavour would suit your lunch. | If you take almonds with you or use them as a topping, you’ll want to store them easily and choose a flavour that goes with your meal. Around 23% of consumers prioritise convenience and taste. |
| Allergens | Check whether almonds are listed as an ingredient, look for warnings about other allergens, and check the information for the complete canteen dish. | If you need to avoid allergens, you’ll need information about both the almonds and the rest of your lunch. Around 15% of consumers prioritise allergen information. |
This could lead you to overestimate how much protein you’re actually adding to your lunch. The Netherlands Nutrition Centre lists 5.4 g of protein per 25 g of unsalted almonds.
Calculate the nutritional values for the exact product based on the amount you weigh out.
AH’s product information for Duyvis Oven roasted almonds lists 50 g of fat and 1.1 g of salt per 100 g. So this savoury variety isn’t the same as an unsalted product, despite the way it’s prepared.
Check the fat, salt and ingredients separately. Choose an unsalted variety if that’s what you’re looking for.
Nuts can be affected by mould and should be stored in a dry, tightly sealed container, according to the Netherlands Nutrition Centre.
Choose a pack size that suits how much you use, and seal it securely after each lunch.
Ingredients and warnings can differ between products. For example, AH’s product information for Duyvis Oven roasted says the product may contain wheat.
Check the information on the exact pack, and ask about allergens in the complete dish if you’re buying lunch from a canteen.
The varieties mentioned range from unsalted almonds to savoury, seasoned oven-roasted almonds, so check the variety rather than relying on the brand name alone.
AH Unsalted Almonds is a roasted variety for snacking or using as a topping.
Jumbo Unsalted Almonds is a roasted option with nutritional information per serving.
Lidl Netherlands has a product page for unsalted almonds.
The Trader Joe’s almonds described are roasted and salted or have a smoky flavour.
PLUS Unroasted and Unsalted Almonds is a 200 g own-brand variety.
These Joybuy products are almonds for anyone looking to measure out an addition to their lunch. The product names include a raw, unsalted variety and a roasted, salted one. Check the ingredients and nutritional information on each pack.
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Suitable if you want to add a measured amount of almonds to your lunch.
The product name specifies almond kernels; pack size: 160 g.
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Suitable if you’re looking for a plain almond addition to your lunch.
The product name specifies raw and unsalted; pack size: 200 g.
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Suitable if you’re looking for a savoury almond addition; bear in mind that this variety is salted.
The product name specifies roasted, salted almonds; pack size: 500 g.
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Suitable if you want to enjoy almonds as a snack or add them to your lunch.
The product name specifies Badem Natural (Almond); pack size: 500 g. Check the preparation method and salt content on the pack.
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Suitable if you want a savoury snack or a salad topping; bear in mind the salt in this variety.
The product name specifies roasted, salted almonds; pack size: 150 g. Check the allergen information on the pack too.
According to the Netherlands Nutrition Centre, recreational athletes don’t need these products. You may need more protein if you exercise intensively, but first consider how much you get from your usual diet. For personalised sports nutrition advice, consult a dietitian who specialises in the field.
The Netherlands Nutrition Centre lists 5.4 g of protein in 25 g of unsalted almonds. The value can differ for a specific brand or another variety, so check the nutritional information on the pack.
Store nuts in a dry, tightly sealed container, as recommended by the Netherlands Nutrition Centre. Also follow the storage instructions and use-by date on the pack you have.
No. Don’t choose almonds if you need to avoid them due to an allergy. If you have other allergies, check the warnings on the exact product too, and ask for the allergen information for the full lunch if you’re buying a dish from a canteen.
Yes. The Netherlands Food and Consumer Product Safety Authority says consumers must be able to get allergen information before purchase, including for unpackaged foods. For example, the information can be provided in writing or verbally, as long as there’s a visible notice saying you can ask for it.
Since 1 January 2026, the Netherlands Food and Consumer Product Safety Authority has also checked the rules for warnings about possible allergen cross-contamination on prepacked products. Such a warning doesn’t replace the declaration of almonds when they’re an ingredient.
