Unsalted almonds can add a plant-based source of protein to a varied holiday lunch, but assess their contribution based on the portion you serve, not just per 100 g. A general food reference from Voedingswaardetabel.nl lists 19.5 g of protein and 609 kcal per 100 g; these are not product specifications for the packs below. Voedingscentrum says that most people who exercise do not need special protein shakes or bars if they eat a healthy, varied diet. If children are joining you, the way the almonds are served and any allergens are important too.
If you want to add almonds to lunch on an active day, consider the whole meal and the portion. Voedingscentrum lists unsalted nuts as a plant-based source of protein and says that most people who exercise do not need special protein shakes or bars if they eat a healthy, varied diet.
As well as nutritional value, consider how the almonds are served and any allergens. Amsterdam UMC recommends nut butter rather than whole nuts for children under 4; for older children, it is still important that they eat calmly and under supervision. The Netherlands Food and Consumer Product Safety Authority explains the rules for declaring allergens on labels.
If you prepare portions for several lunches, check the packaging and storage instructions. For example, Jumbo says to store its unsalted variety in a cool, dry place away from light. ALDI’s product description says that Trader Joe’s unroasted almonds come in a resealable pack.
Start with the portion you plan to serve, then check the variety and ingredients. If children are joining you, also consider whether whole nuts are suitable for them and read the allergen information.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Protein per portion | Compare protein and energy on the same basis, and consider the weight you serve. As a calculation example, 25 g of almonds provides around 4.9 g of protein and 152 kcal, based on the general reference from Voedingswaardetabel.nl; this is not a product specification. | If I want to know what my portion adds to lunch, I look at how much I actually eat. Around 31% of consumers prioritise protein content. |
| How they are served and allergens | Check whether whole nuts are suitable for the person eating them, and read the allergen information on the pack. Amsterdam UMC recommends nut butter rather than whole nuts for children under 4. | When children are joining us, I want the way the nuts are served to be suitable for their age and any allergens to be clearly labelled. Around 31% of consumers prioritise how the nuts are served and allergen information. |
| Preparation and flavour | Check whether the variety is unsalted, unroasted or roasted, and look at the ingredients. No added oil or fat does not automatically mean no added salt. | When I choose based on flavour and ingredients, I want to know whether the almonds are unsalted, untreated or savoury roasted. Around 23% of consumers prioritise these features. |
| Portioning and storage | Check the net weight, whether the pack is resealable and what storage instructions apply. Follow the information on the packaging of the variety you buy. | When I prepare lunches in advance, being able to reseal and store the pack are important practical considerations. Around 15% of consumers prioritise preparation and storage. |
A figure per 100 g gives information about the product’s composition, but does not by itself confirm that a nutrition claim meets the applicable requirements. The European Commission says that nutrition claims may only be used if they appear on the authorised list and meet the relevant conditions. The Netherlands Food and Consumer Product Safety Authority checks the evidence behind protein claims.
Check the nutritional information on the specific pack and assess the portion as part of the whole lunch. Do not infer any promise about sports performance or recovery from a protein figure.
Whole nuts can pose a choking risk, and almonds are one of the tree nut allergens. So an unsalted or unroasted variety is not automatically suitable for everyone.
Read the allergen information and choose an appropriate way to serve them. Amsterdam UMC recommends nut butter with no added sugar or salt rather than whole nuts for children under 4. Make sure children eat calmly at the table and stay with them.
Duyvis describes Almonds Original as oven-roasted with no added oil or fat. That alone does not tell you how much salt the variety contains.
Check the ingredients and nutritional information on the pack you buy; the preparation method and salt content are separate features.
Albert Heijn has a product page for AH Unsalted Almonds, which may suit you if you are specifically looking for unsalted almonds.
Jumbo has a product page for unsalted almonds in a 140 g pack.
PLUS offers unsalted almonds in a 150 g stand-up pouch.
ALDI describes Trader Joe’s unroasted almonds in a resealable 200 g pack.
Lidl has a product page for Alesto Unsalted Almonds.
Duyvis describes Almonds Original as savoury-tasting, oven-roasted almonds in a 125 g pack.
These Joybuy products are whole almonds for serving with lunch or adding to dishes. Compare the protein figure listed per 100 g with the portion you serve; a figure per 100 g does not in itself confirm that the ‘high protein’ claim meets the applicable requirements. Amsterdam UMC recommends nut butter rather than whole nuts for children under 4.
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A good choice if you want to add whole almond kernels to yoghurt, cereal or salad.
The product information lists 100% almond kernels and 21.5 g of protein per 100 g. Store in a cool, dry place and reseal the pack.
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A good choice if you are looking for raw, unsalted almonds to serve with lunch or use in a dish.
The product information lists 24 g of protein per 100 g and suggests baking, cooking and using them as a topping.
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A good choice if you are looking for a savoury roasted variety for a lunchbox or as a snack.
The product information lists 21 g of protein per 100 g. The ingredients include almonds, oil and salt; traces of peanuts and other nuts may also be present.
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A good choice if you are looking for almonds with no added salt to eat as they are or use in a dish.
The product information lists 100% almonds, no added salt and 21 g of protein per 100 g.
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A good choice if you are looking for a roasted, savoury variety in a resealable pack.
The product information lists 21 g of protein per 100 g and gives almonds, sunflower oil and salt as ingredients. Traces of peanuts and other nuts may also be present.
It depends on the weight of the portion and the specific pack. As a calculation example, 25 g of almonds provides around 4.9 g of protein and 152 kcal, based on the general reference from Voedingswaardetabel.nl; this is not a product specification for a particular branded variety.
Not necessarily: according to Voedingscentrum, most people who exercise do not need special protein shakes or bars if they eat a healthy, varied diet. This is not a personal assessment for every person who exercises, nor a claim that almonds aid recovery.
For children under 4, Amsterdam UMC recommends nut butter with no added sugar or salt rather than whole nuts because of the risk of choking. Older children can choke too; make sure they eat calmly at the table and stay with them.
No. Treat unroasted and unsalted as separate product features. A product may be described specifically as unsalted or unroasted; check the variety name and ingredients on the pack.
A protein figure per 100 g does not in itself confirm that the claim meets the applicable requirements. The European Commission says that nutrition claims may only be used when they appear on the authorised list and meet the relevant conditions; the Netherlands Food and Consumer Product Safety Authority checks the evidence behind protein claims.
