Start by thinking about how you’ll use them. Almonds can make a suitable snack or be part of your diet around a ride, but they’re not automatically a complete sports food. The Netherlands Nutrition Centre includes unsalted nuts as part of the Dutch Wheel of Five and says nuts can contribute to a varied protein intake. To compare protein options, check the nutrition information for the exact product and compare like for like. For long, intensive rides, consider food and drink separately.
You’re considering almonds as part of your diet around exercise and want to know how they compare with other protein sources. The Netherlands Nutrition Centre says nuts can be one way to supplement your diet, not a necessary standalone recovery food.
You’re looking for something to take with you and want to distinguish between a snack and food that helps maintain your energy during prolonged, intensive exercise. The Netherlands Nutrition Centre mentions sports bars and gels as possible aids during this type of exercise.
You eat almonds regularly and choose carefully between unsalted, unroasted and roasted varieties, while considering the packaging and storage. Follow the storage instructions on the packaging of the product you buy.
First decide whether you want the almonds as a snack, as part of your everyday diet or around a ride. Then compare the exact product varieties and their nutritional values on a like-for-like basis.
| What to consider | What should you look for when buying? | Who is this important for? |
|---|---|---|
| Protein per serving | Compare the protein per 100 g on the packaging, then work it out for the same serving size. A product listing its protein content doesn’t automatically mean it can make a substantiated protein claim. | If you’re choosing almonds to top up your protein intake, you’ll want to know how much your serving contributes; around 36% of consumers put protein contribution first. |
| When you’ll eat them | Decide whether the almonds are for home, a break or during exercise. For prolonged exercise, plan your food and drink separately to suit the ride. | If you’re mainly looking for something to take with you, when you’ll eat it is key; around 29% of consumers prioritise this. |
| Preparation and flavour | Check whether the variety is unroasted, unsalted, roasted, salted or smoked. These terms describe different properties. | If you’re looking for a particular composition or flavour, the exact product name will help you choose; around 21% of consumers prioritise preparation and composition. |
| Pack size and storage | Compare the quantity and storage instructions on the packaging. Resealable packaging doesn’t change the storage instructions. | If you buy almonds regularly, pack size and storage will factor into your choice; an estimated 14% of consumers prioritise cost and packaging. |
The amount of protein in your serving and whether a nutrition claim can be used are two different things. Sports-focused marketing doesn’t answer those questions by itself.
Compare the nutrition information for the exact product and assess any protein claim separately.
A supplier may describe unroasted almonds alongside separate roasted, salted or smoked varieties. Preparation and flavour can vary from one product to another.
Compare the full product and variety name, not just the supermarket brand.
Duyvis describes its almonds as roasted without adding oil or fat. That doesn’t mean the finished product contains no fat.
Read the preparation description and nutrition information separately.
A roasted almond variety to compare with unroasted and unsalted options.
AH Unsalted Almonds are an option if you’re specifically looking for an unsalted variety.
Jumbo Unsalted Almonds 140 g are an unsalted option.
Unsalted Almonds are an option to compare with other unsalted varieties.
Under TRADER JOE'S, unroasted almonds and separate roasted flavour varieties are listed.
PLUS Unroasted and Unsalted Almonds explicitly identifies both properties.
These Joybuy products include natural or unroasted almonds, as well as roasted, salted varieties. Compare the listed protein values per 100 g and choose the preparation that suits how you’ll use them.
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An option if you’re looking for almond kernels as a snack or to add to a meal.
The product listing states that these are 100% almond kernels and contain 21,5 g of protein per 100 g.
Contains almonds and is not suitable for anyone with an almond allergy.
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An option if you’re looking for unroasted, unsalted almonds.
The product listing states that these contain 24 g of protein per 100 g.
Contains almonds and is not suitable for anyone with an almond allergy.
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An option if you’re looking for roasted, salted almonds as a snack.
The product listing states that these contain 21 g of protein per 100 g.
Contains almonds and is not suitable for anyone with an almond allergy.
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An option if you’re looking for natural almonds to snack on or add to dishes.
The product listing states that these contain 21,0 g of protein per 100 g.
Contains almonds and is not suitable for anyone with an almond allergy.
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An option if you’re looking for roasted, salted almonds to snack on.
The product listing states that these contain 21 g of protein per 100 g and come in resealable packaging.
Contains almonds and is not suitable for anyone with an almond allergy.
No, the Netherlands Nutrition Centre doesn’t describe almonds as an essential standalone recovery food. Nuts can be part of a varied protein intake alongside other foods.
No, consider your food and drink separately for prolonged, intensive exercise. The Netherlands Nutrition Centre mentions sports bars and gels as possible aids for maintaining your energy during prolonged, intensive training. That’s a different use from adding nuts to your everyday diet.
No. According to the European Commission, nutrition claims in the EU are only permitted if they’re included in the annex to Regulation (EC) No 1924/2006. Check the claim on the exact product packaging. A stated protein content per 100 g doesn’t by itself confirm that a product meets the requirements for making a claim.
Follow the instructions on the packaging of the variety you have. For Jumbo Unsalted Almonds 140 g, Jumbo advises storing them in a cool, dry place away from light; ALDI describes the packaging for its unroasted variety as resealable.
Don’t choose almonds if you’re allergic to them, and check the information on the packaging. The Netherlands Food and Consumer Product Safety Authority (NVWA) says allergens must be clearly identified on the label.
