For lunch on the go, almonds are a measured addition, not a guarantee of a particular amount of protein: the Netherlands Nutrition Centre gives an average of 5.4 g of protein per 25 g handful of unsalted almonds, while values vary between product labels. Choose unsalted if you want to limit your salt intake, and consider almonds as part of your whole meal after exercise.
You want to know how much protein your packed portion adds, so you check its weight alongside the nutritional values per 100 g. The Netherlands Nutrition Centre gives a general figure for unsalted almonds; labels for specific products may differ.
You take almonds as part of a meal around a strength or endurance workout and consider your overall diet, rather than expecting a specific recovery result from a single snack. The Netherlands Nutrition Centre and the Dutch Association of Sports Nutrition Experts describe protein as part of the wider nutritional choices around exercise.
You’re looking for something you can take with you, and paying attention to unsalted options, resealable packaging and splitting larger bags into portions. The Netherlands Nutrition Centre discusses unsalted nuts as a food choice; always check your product’s storage instructions.
First compare the protein in the portion you’re taking with you, then choose between unsalted and savoury, and finally check that the packaging suits the way you plan to portion it.
| What to consider | What to look for when buying | Who it’s for |
|---|---|---|
| Protein per serving | Check the protein per 100 g on the label and weigh your own portion; factor in the rest of your lunch too. | If you want to know what your weighed portion contributes, protein per serving is your main consideration. Around 36% of consumers prioritise this protein contribution. |
| Portioning and taking it with you | Check the net weight, whether the bag is resealable and the storage instructions after opening. | If you’re splitting almonds across several lunches, resealability and easy portioning matter. Around 29% of consumers prioritise convenience on the go. |
| Ingredients and salt | Compare the ingredients list and salt per 100 g; roasted without added fat does not automatically mean unsalted. | If you’re choosing between an unsalted or savoury option, check the label for that exact flavour. Ingredients are the main consideration for around 21% of consumers. |
| How much you use | Compare the net weight and current price per kilogram for the same variety, and consider how many portions you’ll get from the pack. | If you want to work out what a pack costs for the amount you use, compare the unit price and number of portions. Around 14% of consumers prioritise the cost per amount used. |
The amount of protein and energy you get depends in part on how many almonds you actually eat. A general nutritional value is not the same as the label value for every variety.
Weigh your portion and calculate its contribution using the nutritional information for that exact product.
Duyvis describes Almonds Original as oven-roasted without added oil or fat. For the specific savoury Duyvis variety, PLUS lists 1.1 g of salt per 100 g.
Compare the roasting method, ingredients and salt separately. Choose an unsalted variety if that suits your lunch.
A 200 g or 500 g pack is not the same as a pre-measured portion. Resealable packaging also doesn’t mean the contents have already been divided into portions for each lunch.
Weigh out portions in advance and follow the storage instructions for the opened pack.
A flavoured variety may contain ingredients other than almonds. This means its nutritional values and ingredients are not necessarily comparable with a plain product.
Check the full product name, ingredients list and net weight of the exact variety.
Relevant in these product categories for both unsalted almonds and roasted varieties with savoury flavours.
AH Terra Unroasted Almonds, 200 g, are a specific unsalted option for weighing out your own lunch portions.
Jumbo Unsalted Almonds, 140 g, are an option for anyone looking for unsalted almonds.
The 200 g unroasted almonds are part of ALDI’s range and are sold under the Trader Joe’s product label.
PLUS Unroasted and Unsalted Almonds in a 200 g stand-up pouch are a own-brand option for weighing out your own portions.
Lidl has a Dutch product page for unsalted almonds, making it a relevant option in this category.
This selection includes roasted, salted and flavoured almonds. Compare the portion size, salt and ingredients for each variety if you’re looking for something to take for lunch.
Image unavailable
A good fit if you’re looking for roasted, salted almonds and want to weigh out your own lunch portions.
The product information lists 21 g of protein and 1.0 g of salt per 100 g. The pack contains 500 g, so you’ll need to portion it yourself.
Image unavailable
A good fit if you’re looking for a pre-portioned 30 g corn-flavoured snack; this isn’t a plain variety.
The product information lists 13.3 g of protein, 0.3 g of salt and 16.7 g of sugars per 100 g. The ingredients include corn, sugar, honey, condensed milk and soya.
The Netherlands Nutrition Centre gives an average of 5.4 g of protein per 25 g handful of unsalted almonds. For a specific product, calculate the amount using the label value per 100 g and the weight of your portion. Based on the label values, 25 g of AH Terra Unroasted Almonds provides 6.5 g of protein.
Not necessarily. The Netherlands Nutrition Centre says that most people who exercise don’t need special protein shakes or bars if they eat a healthy, varied diet. Consider the protein in your overall diet around intensive exercise; a portion of almonds on its own doesn’t guarantee a specific recovery result.
Follow the instructions for the exact variety. AH Terra says to close the pack securely after use and store it in a cool, dark and dry place. For Duyvis Oven roasted, the PLUS product page recommends keeping an opened bag in an airtight, lightproof container.
No. Unsalted doesn’t mean the product contains no almonds. Check the ingredients and relevant warnings about possible cross-contamination too; the Netherlands Food and Consumer Product Safety Authority explains that sellers must inform customers about allergens present in their products.
Compare the current price per kilogram for the same variety and check how many weighed portions you’ll get from the pack. Net weight and resealability help you decide whether a pack size suits your needs; the price of the whole bag alone doesn’t tell you the cost per amount used.
