Unsalted almonds can help contribute to your protein intake as a snack: according to the Netherlands Nutrition Centre, 25 grams of unsalted almonds provide 5.4 grams of protein. Compare labels using the same weighed portion, and don’t automatically treat a handful as a complete post-workout meal. Take a sealed portion with you and store the rest in a cool, dark and dry place.
You want to know how much protein a weighed handful provides and how it fits into your overall diet and training goals. The Netherlands Nutrition Centre states that 25 grams of unsalted almonds provide 5.4 grams of protein.
You choose almonds for regular snacking and pay attention to portion size, salt and ingredients, not just sports-related claims.
You want a portion that’s easy to take with you and reseal. The Netherlands Nutrition Centre recommends storing almonds in a cool, dark and dry place.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Protein per portion | Compare protein per 100 grams and per weighed portion, and bear the energy content in mind too. | If you want to know how much your handful contributes to your protein intake, the amount per portion is what matters; around 33% of consumers say protein content is their main consideration. |
| Portion and ingredients | Check the ingredients, salt content and nutritional information for the same amount. | If you snack regularly and make considered choices about ingredients and salt, you’ll want to assess the portion and ingredients side by side; around 27% of consumers prioritise this. |
| Taking them with you and storage | Check whether the packaging can be resealed and follow the storage instructions; keep your supply cool, dark and dry. | If you take almonds with you to eat around a workout, you’ll want to reseal your snack and store the rest properly; around 27% of consumers pay most attention to this. |
| Allergens | Check both the ingredients list and any warnings about the possible presence of other allergens on the current packaging. | If allergen information is a deciding factor for the person eating the snack, check the exact variety and its warnings; around 13% of consumers name this as their main consideration. |
A snack portion is smaller than 100 grams, so the amount of protein you actually eat will be lower than the figure per 100 grams.
Weigh your portion and compare protein and energy on the same basis.
Duyvis says its Almonds Original are roasted without adding oil or fat. However, according to the product information, this variety contains salt and flavourings.
Assess the preparation method, ingredients list and nutritional information separately.
A product containing only almonds as an ingredient may also carry a warning about the possible presence of other nuts or peanuts.
Check the ingredients and allergen information on the current packaging every time you buy.
A gym bag isn’t necessarily suitable for long-term storage. The Netherlands Nutrition Centre recommends keeping almonds in a cool, dark and dry place in a well-sealed container.
Take a measured portion with you and store the rest under the recommended conditions.
According to Albert Heijn, its 190-gram pack of AH Unsalted Almonds is roasted and contains only almonds.
According to Jumbo, its 140-gram pack of unsalted almonds is roasted and consists of 99% almonds, with sunflower oil.
According to PLUS, its 200-gram pack of unroasted, unsalted almonds is an option with almonds as the only ingredient.
ALDI sells unroasted almonds under the TRADER JOE'S product brand.
Almonds Original is a savoury, oven-roasted almond snack in a 125-gram pack.
Lidl Netherlands’ product information includes unsalted almonds and Alesto Spanish almonds in various 200-gram varieties.
These products are almonds that can be eaten as a snack. Compare the protein content, ingredients and storage information for each product and portion.
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A snack option if you’re looking for a measured portion of almonds with just one ingredient.
The label lists 21.5 g of protein per 100 g and almonds as the only ingredient.
The description mentions resealable packaging; store the almonds in a cool, dry place and reseal the pack after opening.
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An option if you’re looking for raw, unsalted almonds to make up a measured snack portion.
The product information lists 24 g of protein per 100 g and almonds as the ingredient.
Seal the pack well after opening and store the almonds in a cool, dry place.
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A snack option if you’re looking for almonds with almonds as the only listed ingredient.
The product information lists 21 g of protein per 100 g.
Store in a cool, dry place and seal the pack well after opening.
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A roasted, salted option if you’re looking for a savoury almond snack.
The product information lists 21 g of protein and 1.0 g of salt per 100 g.
Store in a cool, dry place and seal the pack well after opening.
No. Consider almonds as a snack within your overall diet. According to the Netherlands Nutrition Centre, a 25-gram handful of unsalted almonds provides 5.4 grams of protein. The Centre lists foods such as quark, yoghurt, milk, tofu, nuts and beans, which can be combined with other foods; recreational athletes generally don’t need special protein products.
Use your gym bag to carry almonds, not as an assumed long-term storage spot. The Netherlands Nutrition Centre recommends storing them in a cool, dark and dry place in a well-sealed container. For opened unsalted almonds, its general advice is six months in a kitchen cupboard under suitable conditions; this isn’t a guarantee that they’ll keep in a warm or damp bag.
No. A product containing only almonds as an ingredient may also carry a warning about the possible presence of other nuts or peanuts. Check both parts of the current label; the exact variety matters if allergens are relevant to you.
Almonds are among the nuts that must be identified in allergen information. Prepacked products are subject to labelling rules, with exceptions when the allergen is already clear from the product name. The Netherlands Food and Consumer Product Safety Authority also states that, since 1 January 2026, Dutch rules apply to warnings about the unintended presence of allergens due to cross-contamination; such a warning is not the same as an ingredient.
Weigh the amount you want to take and compare the nutritional information for that same portion. Pack it in a container you can seal securely, and store the rest in a cool, dark and dry place according to the label.
