Choose almonds for your work-from-home lunch based on the protein contribution of the portion you actually eat and the ingredients in the exact product variant. Around exercise, almonds can be part of a varied meal, but they are not a guaranteed recovery solution on their own. So don’t treat ‘high protein’ as a proven product property without appropriate evidence.
If you do strength or endurance training, you can take the protein contribution of almonds into account when planning your lunch. The Netherlands Nutrition Centre emphasises that your overall diet and sporting needs matter; recreational athletes generally don’t need special protein products.
If you mix almonds into yoghurt or salad and want to check for added salt, oil or flavourings, it’s worth reading the ingredients list for the specific variant. The labels of the products reviewed show different preparation methods.
If you want to divide a pack between several lunches, compare the pack size and portion information, and check the closure. The Netherlands Nutrition Centre recommends storing nuts in a dry place in a tightly sealed container.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein in your portion | Compare like-for-like portion sizes and take other sources of protein in your lunch into account. The Netherlands Nutrition Centre gives 5,4 g of protein for 25 g of unsalted almonds as a general food value. | If you want to know how much protein your lunch provides around exercise, consider both the portion and the rest of the meal; around 37% of consumers in this group prioritise protein content. |
| Ingredients and salt | Read the ingredients list and nutrition information for the exact variant. Jumbo Unsalted Almonds lists sunflower oil as well as almonds; Albert Heijn lists almonds as the only ingredient in AH Terra. | If you’re looking for a simple ingredient list with no added salt, you’ll want to know what else is in the pack besides almonds; around 27% of consumers in this group prioritise ingredients. |
| Portions and storage | Check the net weight, any portion information and whether the pack is resealable. Store opened nuts in a dry place in a tightly sealed container, as recommended by the Netherlands Nutrition Centre. | If you want to divide a bag between several work-from-home lunches, portion sizes and proper storage are practical considerations; around 18% of consumers in this group prioritise convenient portions. |
| Pack cost | Compare the current price per kilo of equivalent variants and take the net weight of each bag into account. | If you regularly buy almonds for lunch, you’ll want to compare packs on a like-for-like basis; around 18% of consumers in this group prioritise grocery spending. |
A portion of almonds contributes some of the protein in your lunch, while sports nutrition is about your overall diet.
Consider the other parts of your meal too. For example, you could combine almonds with quark, tofu or beans if that suits your lunch.
The manufacturer describes Duyvis Oven roasted as roasted without added oil or fat, but the Dutch label also lists salt in the savoury seasoning mix.
Check the ingredients and salt content separately from the description of how the product is prepared.
AH Terra Unroasted Almonds are an unroasted option for adding to yoghurt or salad, for example.
Jumbo Unsalted Almonds are a roasted variety.
PLUS Unroasted and Unsalted Almonds are an unroasted own-brand option.
Duyvis Oven roasted is a savoury, seasoned almond variety.
The Dutch product page lists unsalted almonds.
ALDI describes Trader Joe's unroasted almonds as an untreated variety in a resealable pack.
This selection includes almonds for a work-from-home lunch, including unsalted and natural varieties.
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An option if you’d like to add almonds to yoghurt, breakfast cereal or salad.
Joybuy’s product information lists 21,5 g of protein and 0,028 g of salt per 100 g, with almond kernels as the only ingredient.
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A good fit if you’re looking for raw, unsalted almonds for lunch.
Joybuy’s product information lists 24 g of protein and 0,03 g of salt per 100 g; the ingredients list says almonds.
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The larger pack may suit you if you want to use almonds for several lunches.
Joybuy’s product information lists 100% almonds, 21 g of protein and 0,00 g of salt per 100 g.
According to the Netherlands Nutrition Centre, recreational athletes generally don’t need special shakes or bars. If you do intensive strength or endurance training, your protein needs may be higher. Start by looking at your overall diet, and think of almonds as one part of your meal.
The Netherlands Nutrition Centre lists 5,4 g of protein in a 25 g handful of unsalted almonds. This is a general food value; the nutritional information on a specific pack may differ.
Store almonds in a dry place in a tightly sealed container. The Netherlands Nutrition Centre recommends a cool storage temperature of 10 to 15 °C; also follow the instructions on the pack.
If you have a confirmed almond allergy, almonds aren’t a suitable choice. Also check the warnings on the pack and follow the personalised avoidance advice for your allergy.
Yes. The NVWA states that new rules apply from 1 January 2026 on how and when food businesses must label potential allergen cross-contamination. Such a warning does not, by itself, guarantee that a product is suitable for every consumer with an allergy.
