Choose almonds based on the nutritional information for the exact product and the portion you actually eat. A product name highlighting protein won’t tell you how much protein or energy your portion provides. PLUS lists 26.6 g of protein and 630 kcal per 100 g for its Roasted Almonds (unsalted); these values don’t apply to other packs or brands. The Netherlands Nutrition Centre recommends choosing unroasted or lightly roasted nuts. If you’re active, consider almonds as part of your overall varied diet.
You want to enjoy almonds while watching TV and know how much protein your chosen portion adds. For people who exercise, their overall varied diet matters more than any individual snack as a recovery solution. The Netherlands Nutrition Centre provides general nutrition advice, while PLUS lists nutritional information for one specific almond variety.
You’re looking for something to enjoy on regular TV nights and want to keep an eye on salt and how much you prepare. The Netherlands Nutrition Centre recommends choosing unroasted or lightly roasted nuts.
You choose mainly for flavour and don’t want to confuse how a product is prepared with its nutritional value. The ALDI and Duyvis products described include roasted, salted and smoky-flavoured varieties; check the information for the exact product.
Start with the portion you actually eat, then check the variety, label and packaging.
| What to consider | What to look for | Who does this matter most to? |
|---|---|---|
| Protein in your portion | Compare protein and energy per 100 g, then calculate both for the same weighed portion. | If I want to know what my TV snack contributes, I look at the portion rather than just the value per 100 g. Around 36% of consumers prioritise protein content. |
| Portion and salt | Check the salt content, ingredients and the amount you set out. | For regular snackers, the amount put on the table affects how much gets eaten. Around 29% of consumers give portion size and salt top priority. |
| Flavour and preparation | Read the exact product name and check the ingredients and salt; flavour doesn’t tell you how much protein it contains. | If I’m mainly after a savoury flavour, I want to know whether the almonds are roasted, salted or seasoned. Around 21% of consumers put flavour and preparation first. |
| Packaging and storage | Check the pack weight, whether it has a resealable closure and the storage instructions. | If you want to use a pack over several TV nights, it helps to choose a size and closure that suit the way you’ll use it. Around 14% of consumers prioritise packaging and storage. |
A table showing values per 100 g won’t automatically tell you how much protein your portion provides. For PLUS Roasted Almonds (unsalted), the label lists both 26.6 g of protein and 630 kcal per 100 g.
Calculate both protein and energy for the same weighed amount before comparing them.
Duyvis describes Almonds Original as oven-roasted without added oil or fat. This description of how they’re prepared doesn’t mean the almonds themselves are fat-free.
Check the fat and energy information for the exact product alongside how it’s prepared.
PLUS Unsalted Almonds in a 150 g pack and PLUS Roasted Almonds (unsalted) in a 175 g pack are different product varieties. The nutritional information for the 175 g pack doesn’t automatically apply to the 150 g one.
Always match the nutrition table to the full product name, variety and pack size.
Duyvis describes separate ranges of unsalted almonds and savoury oven-roasted almonds.
Albert Heijn has products called AH Unsalted Almonds and AH Terra Unroasted Almonds.
Jumbo Unsalted Almonds is a separate 140 g product variety.
Lidl lists a product called Unsalted Almonds.
ALDI sells the almond products described under the Trader Joe’s brand name.
PLUS offers, among other products, a 150 g unsalted stand-up pouch and 175 g Roasted Almonds (unsalted).
This selection includes plain and unroasted almonds, roasted salted varieties and seasoned almond snacks. Compare the details for each product and variety; nutritional information doesn’t automatically apply to other packs.
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A good choice if you’re looking for a ready-to-eat snack made entirely from almonds.
The product information lists 100% almond kernels, 21.5 g of protein and 622 kcal per 100 g. Contains almonds.
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A good choice if you’re specifically looking for an unroasted, unsalted almond snack.
The product information lists 24 g of protein and 591 kcal per 100 g. Follow the storage instructions on the pack. Contains almonds.
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A good choice if you’re looking for roasted, salted almonds for a savoury snack.
The product information lists 21 g of protein, 620 kcal and 1.0 g of salt per 100 g. Contains almonds.
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A good choice if you’re looking for plain almonds to eat straight from the pack.
The product information lists 100% almonds and, per 100 g, 21 g of protein, 578 kcal and 0.00 g of salt. Contains almonds.
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A good choice if you’re looking for a seasoned almond snack with a wasabi and mustard flavour.
The product information lists 75% almonds and 11 g of protein per 100 g. The flavour coating includes sugar syrup and mustard seasoning, among other ingredients. Contains almonds, milk, soya and mustard.
Multiply the value per 100 g by the weight of your portion in grams, then divide by 100. A 25 g portion of PLUS Roasted Almonds (unsalted), chosen for this calculation, provides 6.65 g of protein and 157.5 kcal based on the label. This 25 g amount is a calculation example, not a personal portion recommendation.
Consider almonds as part of your overall diet, not as a stand-alone recovery solution. The Netherlands Nutrition Centre says that strength and endurance exercise can increase your protein requirements, but most people who exercise don’t need special protein shakes or bars if they eat a healthy, varied diet. This is not a specific recovery claim for almonds.
Check the allergen information on the exact pack; the words unsalted or unroasted don’t tell you whether a product is suitable for someone with an allergy. The Netherlands Food and Consumer Product Safety Authority (NVWA) emphasises that sellers must inform customers about allergens present. For its Roasted Almonds (unsalted), PLUS lists almonds and possible traces of peanuts and other nuts.
Keep almonds well sealed and dry, and follow the instructions on the pack. The Netherlands Nutrition Centre recommends storing them in a cool place; Jumbo advises storing its Unsalted Almonds in a dry, dark place.
