Compare almonds using the same serving size: based on the product information, four varieties reviewed provide the equivalent of 5.25 to 6.75 grams of protein per 25 grams. Choose according to your own priorities, such as protein contribution, ingredients and taste. The amount per serving alone does not determine whether a product can carry the claim ‘high in protein’. If you’re choosing almonds for sport, also consider the rest of your diet and the type of training you do.
If you want to plan the protein contribution of your lunch, you can compare products by weighing a serving and consider the rest of your meal too. The Voedingscentrum distinguishes between different needs for people who do intensive strength or endurance training.
If you regularly have almonds with lunch, both unroasted and roasted unsalted varieties could work for you. If you’re looking for a product with no added salt, check the ingredients on the exact pack.
If you’re splitting a pack over several working days, it helps to have a serving that’s easy to weigh and clear storage instructions. AH Terra lists eight 25-gram servings; ALDI describes a roasted unsalted variety in a resealable pack.
Good for: anyone who wants to take almonds with them or add them to lunch without added salt or oil.
Bear in mind: unroasted doesn’t automatically mean more protein; values vary by product.
Good for: anyone who wants a roasted flavour without choosing a salted variety.
Bear in mind: compare the ingredients; AH lists almonds only, while Jumbo also lists sunflower oil.
Good for: anyone who values a savoury flavour more than an unsalted product.
Bear in mind: Duyvis lists salt in its seasoning mix; ALDI offers separate salted and smoky-flavoured varieties.
| What to consider | What to look for | Who should pay extra attention? |
|---|---|---|
| Protein per serving | Compare the same weight, such as 25 grams, and check the energy information on the pack too. | If you want to plan the protein contribution of your lunch, weigh your serving and consider the rest of your meal too. Around 42% of consumers prioritise protein. |
| Ingredients and salt | Read the ingredients and salt content for the exact variety; ‘no added fat’ doesn’t automatically mean ‘unsalted’. | If you’re looking for an unsalted addition to eat every day, check whether salt or a seasoning mix is listed on the label. Around 33% of consumers prioritise ingredients. |
| Portioning and storage | Check the pack weight, serving size on the label and storage instructions after opening. | If you want to prepare servings for several working days, check whether the pack can be resealed easily and weigh your own portions. Around 25% of consumers prioritise convenience when taking food with them. |
A value per 100 grams isn’t the amount of protein in a smaller serving. AH Terra lists 26 grams per 100 grams; a 25-gram serving of almonds provides 6.5 grams.
Weigh your serving and compare products using the same weight.
Duyvis says its almonds are roasted without adding oil or fat, but also lists salt in the savoury seasoning mix.
Check the ingredients and salt content separately from the preparation description.
The range reviewed includes oven-roasted almonds with a savoury flavour, in a 125-gram pack.
The options reviewed are AH Terra unroasted and unsalted (200 grams) and AH Unsalted Almonds (190 grams).
The 140-gram pack of Unsalted Almonds reviewed is described as containing roasted almonds.
The Dutch product listings include unroasted and unsalted almonds, as well as Alesto Spanish almonds in different varieties.
Trader Joe’s almonds are listed as separate roasted unsalted, salted and smoky-flavoured varieties, in 200-gram packs.
The options reviewed are 200-gram packs of unroasted and unsalted almonds and 150-gram packs of unsalted almonds.
This selection includes plain and unsalted almonds, as well as roasted salted varieties for anyone looking for a savoury lunchbox snack.
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Suitable for a measured lunch serving if you’re looking for almonds as the only ingredient.
The product information lists 100% almond kernels, 21.5 grams of protein and 0.028 grams of salt per 100 grams.
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Suitable for anyone choosing an unroasted, unsalted variety.
The product information lists 24 grams of protein per 100 grams, with almonds as the ingredient. Store in a cool, dry place and reseal the pack after opening.
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Suitable for anyone who wants to enjoy almonds as a snack or add them to foods such as yoghurt or salad.
The product information lists 100% almonds, 21 grams of protein and 0.00 grams of salt per 100 grams. Reseal the pack after opening and store in a cool, dry place.
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Suitable for anyone who prefers a roasted, savoury flavour to an unsalted variety.
The product information lists 21 grams of protein and 1.0 gram of salt per 100 grams.
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Suitable for anyone looking for a savoury snack on the go in a resealable pack.
The product information lists 21 grams of protein and 1 gram of salt per 100 grams. May contain traces of peanuts and other nuts.
Convert the values to the same weight, such as 25 grams. Divide the value per 100 grams by four to compare products on the same serving basis, even if the pack lists a different serving size.
No. Having an office-based working day or exercising doesn’t determine this on its own. Consider your usual diet and training; the Voedingscentrum specifically notes a higher protein requirement for people who do intensive strength and endurance training.
Follow the instructions on your product’s pack. The Voedingscentrum recommends storing nuts in a dry place in a tightly sealed container.
Check the ingredients and allergen information on the exact pack. Stichting Voedselallergie lists almonds among the nut allergens; being unsalted or roasted doesn’t make a product suitable for someone with an almond allergy.
