Evening exercisers keeping an eye on protein
You want to know how much protein a regular snack portion provides, without treating almonds as a complete recovery solution.
Who are almonds as an evening snack for?
Evening snackers watching their portions
You’re looking for a measured evening snack and want to take energy and salt into account. A handful of unsalted almonds provides energy as well as protein.
Fans of savoury almonds
You choose mainly for a roasted flavour or seasoning and want to know how these varieties differ from unsalted almonds.
What should you look for when choosing?
First compare the protein and energy values for the same portion size, then choose based on how the almonds are prepared, their salt content and how you want to store the pack.
| What to consider | What to look for | Who is this most important for? |
|---|---|---|
| Protein per portion | Compare the protein value on the label for the same amount, for example 25 grams. | After exercise, I want to know how much protein my portion provides, without seeing it as a complete recovery food; around 36% of consumers prioritise protein content. |
| Energy and portion size | Weigh your portion and check the nutritional information for the exact variety. | If I want a measured snack in the evening, I take its energy content into account as part of my diet; around 29% of consumers prioritise portion size and energy. |
| Flavour, preparation and salt | Check whether the almonds are unroasted, roasted or seasoned, and compare their salt content. | When choosing between plain and savoury flavours, I also want to know how much salt the variety contains; around 21% of consumers choose mainly based on flavour and preparation. |
| Packaging and storage | Check the pack size and follow the storage instructions on the packaging. | For several snacking occasions, I’m looking for a pack that’s easy to seal and store; around 14% of consumers consider this first. |
Common pitfalls
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Having a larger portion to get more protein
According to the Netherlands Nutrition Centre, a 25-gram handful of unsalted almonds contains 158 kilocalories. A larger portion also provides more energy.
Weigh your portion and consider it as part of your overall diet.
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Assuming unsalted means the ingredients are the same
The AH variety reviewed lists almonds as its only ingredient; the Jumbo variety reviewed lists sunflower oil as well as almonds.
Check the ingredients and nutritional information for the exact variety before choosing.
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Assuming no added fat means unsalted
According to the product information, the Duyvis product reviewed is roasted without added oil or fat, while its label lists 1.1 grams of salt per 100 grams.
Check the salt content separately from the preparation method.
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Comparing portions of different sizes directly
The AH variety reviewed gives a portion size of 25 grams, while the Duyvis variety gives a portion size of 30 grams. Comparing protein per portion can therefore give a different impression from comparing the same quantity.
Use the same portion size for all the options you’re considering, for example 25 grams.
Brands to compare
Duyvis
The 125-gram Oven Roasted almonds reviewed are savoury-seasoned and oven-roasted.
- The product information says they’re roasted without added oil or fat.
- The label lists 21 grams of protein and 1.1 grams of salt per 100 grams; this alone says nothing about their effect on recovery.
Albert Heijn
The 190-gram AH Unsalted Almonds reviewed are roasted and list almonds as their only ingredient.
- The label lists 27 grams of protein and 627 kilocalories per 100 grams.
- These nutritional values apply to this variety and are the declared values on the label.
Jumbo
The 140-gram Unsalted Almonds reviewed are roasted and contain sunflower oil.
- The ingredients list states 99% almonds; the label lists 21 grams of protein per 100 grams.
- For this variety, unsalted doesn’t mean that no oil has been added during preparation.
Lidl
Lidl describes Alesto almonds as a plain option.
- The brand page is a useful starting point if you’re looking for a plain variety at Lidl.
- The description ‘all natural’ doesn’t give a specific protein content or prove any recovery benefit; check the label of the variety you choose.
ALDI
ALDI lists unroasted Trader Joe’s almonds, as well as separate roasted varieties with salt or smoky flavouring.
- The unroasted variety is described as untreated and comes in resealable packaging.
- Each variety has its own product information, so check the pack you choose.
PLUS
The 200-gram PLUS Unroasted and Unsalted Almonds reviewed are a raw almond variety.
- The label lists almonds as the ingredient, with 24 grams of protein and 591 kilocalories per 100 grams.
- The value on the label doesn’t prove that this variety is better for recovery than roasted alternatives.
Almonds at Joybuy
These Joybuy products range from plain or unroasted and unsalted to roasted and salted almonds. Compare the variety, portion size and nutritional values that matter for your evening snack.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
A plain almond snack to compare if you’re keeping an eye on protein and salt.
The product description lists 100% almonds, 21 grams of protein, 578 kilocalories and 0.00 grams of salt per 100 grams.
Store in a cool, dry place and seal the pack securely after opening.
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g'woon Almonds Raw & Unsalted 200 g
This unroasted and unsalted variety is a good choice if you want to avoid salt seasoning.
The product description lists 24 grams of protein, 591 kilocalories and 0.03 grams of salt per 100 grams.
Store in a cool, dry place and seal securely after opening.
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Anatolia Roasted Salted Almonds 500 g
A roasted and salted variety to consider when choosing your flavour and portion size.
The product description lists 21.5 grams of protein and 622 kilocalories per 100 grams.
The description lists almond kernels as an ingredient and says they’re ready to eat.
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Anatolia Badem Natural Almond 500 g
Consider this variety if you want to weigh up protein, energy and salt together.
The product description mentions roasting and lists 21 grams of protein, 620 kilocalories and 1.0 grams of salt per 100 grams.
Follow the storage instructions for an opened pack.
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g'woon Roasted & Salted Almonds 150 g
These roasted and salted almonds are a good choice if you’re after a savoury flavour.
The product description lists 21 grams of protein, 667 kilocalories and 1 gram of salt per 100 grams.
The pack is described as resealable; follow the storage advice after opening.
Frequently asked questions
How much protein is in a handful of almonds?
According to the Netherlands Nutrition Centre, a 25-gram handful of unsalted almonds provides 5.4 grams of protein. The value on the label can vary from product to product, so use the packaging and portion size for the almonds you choose.
Do you automatically need a special protein snack if you exercise?
No, not necessarily. The Netherlands Nutrition Centre says most people who exercise don’t need special protein shakes or bars if they eat a varied diet. Your total protein intake and sporting goal determine how an extra snack fits in.
What should you check if you have a food allergy?
Check the ingredients list and allergen information on the packaging for the exact variety. All the products discussed here are almonds; the Netherlands Food and Consumer Product Safety Authority (NVWA) requires any allergens present to be clearly stated in the ingredients list.
Do roasted almonds need any further preparation?
The AH and Duyvis varieties reviewed are already roasted and sold as snacks. You don’t need to roast them again to enjoy them as an evening snack.
How should you store an opened pack?
Follow the instructions for the variety you’ve chosen. AH recommends storing its almonds in a cool, dark, dry place and sealing the pack securely; Duyvis recommends keeping an opened bag in an airtight, light-proof container.