Almonds can be a measured addition to your meals around exercise, but they aren’t an obvious low-fat source of protein. The Voedingscentrum lists 5.4 g of protein and 14 g of fat in 25 g of unsalted almonds. So compare the label with the portion you actually eat and the rest of your meal.
You want to top up your protein without adding a lot of fat with a large portion of almonds. So compare the protein and total fat in the portion you actually eat. The Voedingscentrum lists both values for unsalted almonds.
You want to eat almonds alongside other foods, rather than automatically treating them as a complete protein solution. The Voedingscentrum recommends considering your protein intake as part of your overall diet.
You’re looking for something to have at breakfast or between meals, and want to keep an eye on oil, salt, packaging and storage. Product information from Albert Heijn, PLUS, Jumbo and ALDI describes options with different preparation methods and packaging.
| What to consider | What should you check? | Who is this for? |
|---|---|---|
| Total fat per portion | Compare the total fat per 100 g and work out how much that is in the portion you eat. | If you want to limit your fat intake, you’ll want to know how much your portion actually contributes. Around 34% of consumers prioritise total fat per portion. |
| Protein in your sports meal | Check the protein per portion and include the contribution from the other parts of your meal. | If you want to add a portion of almonds to your meal, its protein contribution matters alongside the rest of your food. Around 33% of consumers make that protein contribution their top priority. |
| Preparation and added ingredients | Read the product description, ingredients list and nutrition table together. | If you’re considering unroasted, roasted or dry-roasted almonds, you’ll also want to know whether oil or salt has been added. Around 20% of consumers focus mainly on preparation and added ingredients. |
| Portioning and storage | Compare the pack size with how you use the product, and follow the storage instructions after opening. | If you regularly have a measured portion, a suitable pack and clear storage instructions are useful. Around 13% of consumers prioritise portioning and storage. |
Duyvis describes its oven-roasted Almonds Original as prepared without adding oil or fat. However, according to Albert Heijn, the Duyvis option reviewed contains 50 g of total fat per 100 g.
Check the nutrition table alongside the preparation details.
The Voedingscentrum lists 5.4 g of protein and 14 g of fat in 25 g of unsalted almonds. The amount you eat determines how much you add to your meal.
Consider the portion you actually eat and your whole meal, not just the biggest protein figure on the pack.
The Jumbo Unsalted Almonds reviewed are roasted and contain sunflower oil. ‘Unsalted’ alone therefore tells you nothing about how the almonds were prepared or whether oil was added.
Check the preparation method and ingredients separately from the salt information.
The AH products reviewed come with storage and resealing instructions; for the Duyvis option, an airtight, lightproof container is recommended after opening.
Choose a pack that suits how much you use, and follow the instructions for the exact product option.
The unroasted 450 g option and the roasted, unsalted 190 g option reviewed offer different preparation choices.
PLUS Unroasted and Unsalted Almonds is a simple option in a 200 g pack.
The 140 g Jumbo Unsalted Almonds option reviewed is roasted.
The 125 g oven-roasted option reviewed is a savoury, seasoned choice.
ALDI describes Trader Joe's unroasted almonds in a 200 g pack.
Dutch product listings offer unroasted and unsalted almonds as separate options.
This Joybuy selection includes plain, unroasted and roasted almonds. Compare the protein and fat values, ingredients and preparation method for each option.
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The product description suggests adding them to yoghurt, breakfast cereal and salad.
According to the Joybuy product information: 21.5 g of protein and 53.8 g of fat per 100 g; ingredients: 100% almonds.
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The product description suggests them as a snack; this option is raw and unsalted.
According to the Joybuy product information: 24 g of protein and 50 g of fat per 100 g. The ingredients list names almonds.
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The product description suggests roasted almonds with salt as a snack.
According to the Joybuy product information: 21 g of protein, 54 g of fat and 1.0 g of salt per 100 g.
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The product description suggests using them as a snack, in baking or as a topping.
According to the Joybuy product information: 21.0 g of protein and 50 g of fat per 100 g; the ingredients list states 100% almonds.
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The product description says these roasted almonds contain sunflower oil and salt, and come in a resealable pack.
According to the Joybuy product information: 21 g of protein and 53 g of fat per 100 g.
No. The almond options reviewed do not meet the European requirement for a ‘low fat’ claim on solid foods. The European Commission sets the limit at 3 g of fat per 100 g; the AH, PLUS, Jumbo and Duyvis options reviewed list 50–60 g per 100 g. That doesn’t automatically tell you whether a measured portion fits into your overall diet.
According to the Voedingscentrum, recreational sportspeople don’t need special protein shakes or bars. Start by looking at your usual diet; a sports dietitian can help with personal sports goals.
Follow the instructions on the pack for the exact product option. For the AH products reviewed, the instructions say to store them in a cool, dark, dry place and close the pack properly; for the Duyvis option, an airtight, lightproof container is recommended after opening.
Almonds aren’t suitable for anyone with an almond allergy. Also check the allergen information on the pack, as warnings about other allergens can vary by product. The NVWA requires allergens to be clearly identifiable in the ingredients list.
Compare the values for the exact option you’re buying, and check whether they’re given per 100 g or per portion. The European Commission explains that nutrition values on labels are averages that may be based on analysis or calculation; general values for almonds won’t automatically match those of a branded product.
