Almonds can make a suitable snack between meals, as long as you can tolerate them and the exact product you choose fits your diet. For long, intensive training sessions, getting enough carbohydrates is a different consideration. The Netherlands Nutrition Centre lists sports bars and sports gels as possible options, so don’t choose almonds as on-the-go fuel based on their energy content alone.
You’re looking for almonds without a particular ingredient, such as gluten or lactose, and want to check the ingredients and warnings on the pack you choose. This isn’t a suitable option if you need to avoid almonds themselves.
You want to distinguish between a snack for everyday eating and fuel for a long run. The carbohydrate content and when you eat it both matter.
You’re looking for almonds to enjoy between meals and want to consider their ingredients, portions, packaging and storage, without automatically assuming they’ll improve your performance.
First, decide which ingredient you want to avoid and when you plan to eat the almonds. Then check the exact ingredients, warnings and portion information on the pack.
| What to consider | What to check when buying | Who is this important for? |
|---|---|---|
| Specific diets and allergens | Identify the ingredient you need to avoid and check both the ingredients and warnings on the exact pack. | If I need to avoid a particular ingredient, I want to be able to check both the ingredients and any cross-contamination warnings. Around 31% of consumers put dietary checks first. |
| Fuel while running | Decide when you’ll use it and check the carbohydrates per planned portion, not just the energy content. | When I’m planning fuel for a long training session, I want to know whether a snack is suitable for that purpose. Around 25% of consumers prioritise their carbohydrate intake on the go. |
| Eating around training | Consider the timing, portion size and amount of fat and fibre. | If I eat shortly before running, I pay attention to portion size and ingredients so I can time my food around my training. Around 19% of consumers prioritise timing and stomach comfort. |
| Ingredients for everyday use | Check the salt and ingredients separately; unsalted doesn’t automatically mean there’s no added oil. | For everyday eating, I want to know what else is in the pack besides almonds and whether salt has been added. Around 13% of consumers mainly choose based on everyday ingredients. |
| Packaging and storage | Compare the pack size, closure and storage instructions for the option you choose. | If I eat almonds regularly, I want a pack that suits how I use them and can be stored according to the instructions. Around 12% of consumers prioritise packaging and repeat purchases. |
A specific claim, such as gluten-free or lactose-free, doesn’t mean a product is free from almonds or other allergens.
First, identify which ingredient you want to avoid. Then check the ingredients and warnings on the pack of the exact product you’re considering.
Energy content alone doesn’t tell you whether a product provides the carbohydrates you’re looking for during a long training session.
Check the carbohydrates per portion and decide when you’ll eat it. The Netherlands Nutrition Centre lists sports bars and sports gels as possible options for prolonged, intensive training.
If you want to top up your carbohydrates during a long training session, you may need a separate product. An everyday nut snack won’t necessarily serve the same purpose.
The Duyvis Oven roasted variety contains flavourings and may contain wheat and peanuts. A claim about how a product is prepared doesn’t replace checking its nutritional information and allergens.
Read the ingredients, nutritional information and warnings separately from the description of how the product is prepared.
A larger pack isn’t necessarily right for you if you can’t seal, store or use up its contents easily.
Check the pack size and storage instructions, and choose an amount that suits how you’ll use it.
The AH Amandelen ongezouten 190 g product reviewed is listed by Albert Heijn as gluten-free and lactose-free.
The Jumbo Ongezouten Amandelen 140 g product reviewed is an unsalted variety made with sunflower oil.
According to the product information, the PLUS Amandelen ongezouten 150 g product reviewed contains 98% almonds and sunflower oil.
The Duyvis Oven roasted 125 g variety reviewed is a savoury, seasoned snack. The manufacturer also describes Almonds Original.
ALDI sells the unroasted Trader Joe’s almonds reviewed in a 200 g pack.
The Dutch product page reviewed describes unsalted almonds.
These products are almonds for everyday eating, such as a snack. They are not confirmed as allergen-free or as specific training fuel options.
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An option for everyday eating; the product information suggests using it as a snack.
Pack size: 160 g.
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An option for everyday eating; the product description suggests using it as a snack.
Variety: raw and unsalted. Pack size: 200 g.
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An option for everyday eating; the product information suggests using it as a snack.
Pack size: 500 gr.
No. These claims refer to specific ingredients and don’t mean that the product is free from almonds or other allergens. Check the ingredients and warnings on the pack of the exact variety.
No. Lactose intolerance affects the digestion of milk sugar, while a milk allergy is a reaction to milk proteins. The Netherlands Nutrition Centre therefore advises people with a milk allergy to look for milk and relevant warnings, rather than relying only on the term ‘lactose-free’.
Not if you’re judging by energy content alone. The Netherlands Nutrition Centre highlights the importance of getting enough carbohydrates during prolonged, intensive exercise and lists sports bars and sports gels as possible options. Check the carbohydrates per portion and choose according to when you’ll use it.
The NVWA states that relevant allergens in the ingredients list must be clearly distinguishable from the other ingredients. Also check the pack for warnings about possible unintended presence of allergens in the product you’re buying.
Follow the instructions for that variety. The product information for the Duyvis Oven roasted almonds reviewed advises storing them in a cool, dry place and, ideally, keeping an opened bag in a light- and airtight container.
