Runners who plan what to eat around a long run
You want to know when an almond snack is a good fit, and when portion size, how it sits on your stomach and practicality during exercise matter more.
Who are almonds suitable for during marathon training?
Runners who want to increase their protein intake
You’re looking for everyday food that adds protein, without treating a handful of almonds as a complete recovery meal or an essential sports supplement.
Runners who eat nuts every day
You want to choose a regular snack and weigh up unsalted varieties, packaging and storage against roasted or salted options.
What should you look for when choosing?
First decide whether you want almonds for everyday eating, just before a run or during prolonged, intense exercise. Then compare the portion, variety and information on the packaging.
| What to consider | What should you look for? | Who is this most important for? |
|---|---|---|
| Timing | Consider portion size and composition just before exercise. For food during a long training session, also consider how practical it is to eat. | If I eat something just before running, I want to consider my portion; around 26% of consumers prioritise timing and practicality. |
| Protein per portion | Read the nutrition table for the exact variety and calculate based on your own portion. The Netherlands Nutrition Centre gives 5.4 grams of protein and 158 kilocalories per 25 grams of unsalted almonds as a general reference. | If I want to know how much protein my snack actually adds, I compare values based on the same portion size; around 26% of consumers prioritise the protein per portion. |
| Everyday variety | Check added salt, preparation method and ingredients separately. Roasted does not automatically mean unsalted. | If I eat almonds regularly, I want to choose a variety that suits my taste and everyday diet; around 21% of consumers prioritise these ingredients and taste preferences. |
| Allergens | If you have a relevant food allergy, check the current packaging and any precautionary warnings. Since 1 January 2026, the Netherlands Food and Consumer Product Safety Authority (NVWA) has also checked warnings about cross-contamination on prepacked products during inspections. | If a food allergy is relevant to me, I want to be able to check the information on this exact pack; around 16% of consumers prioritise allergen suitability. |
| Packaging and storage | Compare the net weight with how much you use, and follow the storage advice for your chosen variety. | If I buy almonds regularly, I want packaging that suits how much I use and my storage options; around 11% of consumers make packaging suitability their main purchasing consideration. |
Common mistakes when choosing
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Assuming a protein-containing snack is automatically suitable for eating on the go
A large portion high in fat, protein or fibre can cause stomach discomfort just before exercise. During prolonged, intense exercise, it also matters whether the product is practical to eat.
Decide when you’ll eat it first. Treat an everyday almond snack and food for a long training session as two different choices.
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Confusing the nutritional value per 100 grams with your own portion
According to the Netherlands Nutrition Centre’s general reference, 25 grams of unsalted almonds contains 5.4 grams of protein and 158 kilocalories. A larger portion increases both amounts, not just the protein.
Compare protein and energy based on the same portion size, and use the nutrition table for the exact variety for product-specific values.
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Assuming roasted, unsalted and made without added oil mean the same thing
Preparation method, added salt and ingredients describe different qualities. A statement about one does not automatically tell you anything about the others.
Check the preparation method, added salt and ingredients separately on the packaging.
Brands and varieties to consider
Duyvis
Duyvis describes Almonds Original as an oven-roasted almond snack in a 125-gram pack.
- According to the manufacturer, the almonds are roasted without adding oil or fat.
- This describes the preparation method; it is not proof of better marathon performance or a fat-free product.
Albert Heijn
AH Unsalted Almonds is a own-brand option for anyone specifically looking for unsalted almonds.
- The official product page confirms the product identity.
- Check the packaging of the variety you receive for the latest product information.
Jumbo
Jumbo lists Unsalted Almonds 140 g as a specific own-brand option.
- The product page says to store the almonds in a cool, dark place.
- This product listing is not a comparison of protein content or suitability for sport.
PLUS
PLUS lists Unsalted Almonds in a 150-gram bag.
- The product name and net weight give you a specific variety to compare.
- PLUS says that ingredients, nutritional values and allergen information may change, so check the packaging.
Lidl
Lidl lists Unsalted Almonds; a separate product listing features Alesto Spanish almonds in various 200-gram varieties.
- The product listings give you a starting point for looking at unsalted options and other varieties separately.
- The two listings do not confirm that these are the same product, so don’t combine their origin, packaging and unsalted qualities into one variety.
ALDI en Trader Joe’s
ALDI is the retailer; the product page reviewed is for Trader Joe’s Almonds, 200 grams.
- The product page mentions resealable packaging and roasted varieties with salt or smoky flavour.
- These varieties do not confirm an unsalted ALDI alternative or a protein advantage over other brands.
Almonds at Joybuy
This Joybuy selection includes almonds for everyday snacking, with natural or unsalted options as well as roasted, salted varieties. The nutritional values below apply to the specific products listed; they do not confirm the ‘high protein’ claim.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
Suitable as an everyday snack away from your running sessions; the product description suggests adding it to yoghurt, cereal and salad.
Ingredients: according to the product description, almond kernels only.
Protein: 21.5 g per 100 g according to the nutrition table.
Contains almonds and is not suitable for anyone with an almond allergy.
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g'woon Almonds Raw & Unsalted 200 g
This raw, unsalted option suits anyone looking for an everyday snack with no added salt; the product description also suggests using it in dishes.
Protein: 24 g per 100 g according to the nutrition table.
Contains almonds and is not suitable for anyone with an almond allergy.
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Anatolia Badem Natural (Amandel) 500 g
A natural option for anyone looking for almonds with no added salt; the product description suggests enjoying them as a snack or adding them to dishes.
Protein: 21 g per 100 g according to the nutrition table.
Contains almonds and is not suitable for anyone with an almond allergy.
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Anatolia Roasted Salted Almonds 500 g
A good fit for anyone looking for roasted, salted almonds; this is a different option from a natural or unsalted snack.
Protein: 21 g per 100 g according to the nutrition table.
Salt: 1.0 g per 100 g according to the nutrition table.
Contains almonds and is not suitable for anyone with an almond allergy.
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g'woon Roasted & Salted Almonds 150 g
A roasted, salted option for anyone who enjoys that flavour; the product description mentions resealable packaging.
Protein: 21 g per 100 g according to the nutrition table.
Salt: 1 g per 100 g according to the nutrition table.
The product information lists sunflower oil. Contains almonds and is not suitable for anyone with an almond allergy.
Frequently asked questions
How much protein is in a handful of almonds?
The Netherlands Nutrition Centre lists 5.4 grams of protein per 25-gram handful of unsalted almonds. This is a general nutritional reference; for a specific supermarket product, check the nutrition table for that variety.
Are almonds a good choice just before or during a long run?
Not necessarily. The Netherlands Nutrition Centre advises against eating a large portion or foods high in fat, protein or fibre just before exercise. For prolonged, intense exercise, it mentions sports bars and gels as potentially practical options; this is not a personalised marathon nutrition plan.
Do I always need protein shakes alongside everyday food?
No. According to the Netherlands Nutrition Centre, recreational athletes do not need protein shakes. It says shakes and protein bars may be useful for very active athletes who don’t get enough protein from everyday food or can’t practically manage a full meal.
Does ‘no added oil’ mean roasted almonds are fat-free?
No. According to Duyvis, this wording describes what is added during preparation; check the total fat content separately in the nutrition table.
When can you call almonds ‘high protein’?
Nutrition claims must comply with European rules and must not mislead consumers. A mention of protein on a product page does not, by itself, confirm that the variety meets the requirements for the ‘high protein’ claim.