For a typical late-night snack, choose an almond option based on its ingredients and the nutritional information for the portion you actually eat. Almonds can contribute to your protein intake, but according to the Netherlands Nutrition Centre, they aren’t essential recovery food; if you exercise intensively, your overall diet matters.
You want to know how much protein a small late-night snack adds, without confusing the amount per 100 g with the amount in your own portion. The labels from AH, Jumbo and PLUS provide product information you can compare.
You’re looking for something practical after exercise and want to know how a snack fits into your overall diet. The Netherlands Nutrition Centre distinguishes between something that contributes to your diet and something that’s essential for recovery.
You’re choosing between raw, roasted and savoury seasoned almonds, and want to consider the ingredients, salt content and packaging seal too. The Netherlands Nutrition Centre recommends choosing raw or lightly roasted nuts where possible.
Choose this if: you’re looking for a simple almond snack without a flavour coating; the PLUS variety reviewed lists almonds as its only ingredient.
Bear in mind: you won’t get a roasted flavour, and the PLUS label states that the product may contain traces of other nuts and peanuts.
Choose this if: you want roasted almonds with no added salt; AH lists almond as the only ingredient.
Bear in mind: unsalted doesn’t automatically mean oil-free; Jumbo lists 99% almonds and sunflower oil.
Choose this if: savoury flavour is your main reason for choosing almonds; Duyvis describes Almonds Original as roasted without added oil or fat.
Bear in mind: the seasoning contains salt; this variety isn’t automatically a better choice for protein or recovery.
| What to consider | What to check | Who is it most important for? |
|---|---|---|
| Protein per portion | Check the nutritional information for the exact variety and calculate it for the amount you eat. | If you want to know what your snack adds to your diet after a late training session, check your own portion. Around 36% of consumers prioritise protein content. |
| Portion, energy and salt | Compare the same portion size and check the salt content separately, especially for savoury seasoned varieties. | If you want a small snack and keep an eye on how much you serve yourself, portion size and salt are worth considering. Around 29% of consumers prioritise these factors. |
| Flavour and preparation | Read the ingredients list; don’t assume a product is free from oil or flavour coating just because it says unsalted. | If you’re mainly choosing between raw, roasted or savoury seasoned almonds, the preparation and flavour make the difference. Around 21% of consumers prioritise these features. |
| Packaging and storage | Compare the contents on the same weight basis and check that the packaging seals properly. | If you’ll be using a bag for several snacks, its size and closure could be deciding factors. Around 14% of consumers prioritise packaging and value for money. |
The amount shown on the label may be more than you actually eat. So the figure per 100 g alone won’t tell you how much protein is in your portion.
Calculate the nutritional information for the same portion size, then consider how the snack fits into the rest of your diet.
A larger portion also contains more energy.
Some unsalted varieties contain sunflower oil, while savoury seasoned almonds may contain salt even if no oil has been added.
Check the ingredients and salt content on the label for the exact variety.
A larger pack won’t always suit how often you have a small portion. Nuts that aren’t stored in a well-sealed container can lose quality or end up being thrown away.
Choose a pack size that suits how you use it, and seal it properly after opening. Store nuts in a dry, preferably cool place, as recommended by the Netherlands Nutrition Centre.
The range reviewed includes unsalted almonds with sunflower oil and savoury oven-roasted almonds in 125-gram packs.
The AH Unsalted Almonds reviewed are roasted and, according to the product information, contain only almonds.
The unsalted almonds reviewed are roasted and contain 99% almonds and sunflower oil.
The Dutch product page confirms a raw variety in a 200-gram pack.
ALDI lists Trader Joe's raw almonds in a resealable 200-gram pack.
The raw, unsalted almonds reviewed come in a 200-gram stand-up pouch and list almonds as the only ingredient.
These Joybuy products are suited to anyone looking for almonds as a snack, with both raw and roasted varieties available.
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Suitable if you’re looking for raw, unsalted almonds; compare the nutritional information with the portion you actually eat.
The product title states 200 g.
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Suitable if you’re looking for roasted almonds with salt; check the salt content in the nutritional information on the pack.
The product title states 500 g.
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An option if you’re looking for almonds as a snack and the product title doesn’t specify a roasted or salted variety.
The product title states 500 gr; check the ingredients and nutritional information on the pack.
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Suitable if you want roasted, salted almonds; this variety differs from an unsalted snack option.
The product title states 150 g. Check the ingredients and possible traces of other nuts on the pack.
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An option if you’re looking for almond kernels as a snack; check the label for the ingredients and nutritional information for this variety.
The product title states 160 g.
The Netherlands Nutrition Centre gives 5.4 grams of protein per 25-gram handful of unsalted almonds as a general nutritional value. Check the label for the exact variety, as product values may differ.
No, almonds aren’t essential recovery food. The Netherlands Nutrition Centre says that a regular, varied diet is enough for most people who exercise; if you do intensive sport, your overall protein intake matters.
No. The Jumbo Unsalted Almonds and Duyvis Unsalted Almonds reviewed list sunflower oil. AH Unsalted Almonds and the PLUS variety reviewed list almonds as their only ingredient.
Almonds aren’t suitable if you have an almond allergy. Also check the label to see whether the product may contain traces of other nuts or peanuts. The NVWA explains that allergens must be clearly stated in line with labelling rules.
Store nuts in a tightly sealed container in a dry, preferably cool place, as recommended by the Netherlands Nutrition Centre. Follow the product instructions too: Albert Heijn recommends resealing the pack properly after use, while Duyvis suggests storing an opened pack in a light- and airtight container.
