Choose almonds based on how much you actually eat, the ingredients and how convenient they are to use; don’t focus only on the protein figure per 100 g. According to the Netherlands Nutrition Centre, a 25 g serving of unsalted almonds provides 5.4 g of protein. If you exercise, your overall diet matters, and a varied diet remains the guiding principle while breastfeeding; this information does not prove that a particular product offers specific recovery benefits.
If you’re looking for a snack around strength or endurance training, check how much protein your actual portion provides and how it fits into your overall diet. The Netherlands Nutrition Centre says recreational athletes don’t need specialist protein products.
Almonds can be part of a varied diet, but they’re not a standalone solution for milk production or recovery. The Netherlands Nutrition Centre recommends a varied diet as the guiding principle while breastfeeding.
A ready-to-eat snack or an addition to breakfast and meals can be practical. When choosing, also consider the packaging and storage instructions after opening.
First compare the nutritional values with your usual portion, then check the ingredients and flavour, and finally see whether the pack suits how often you eat almonds.
The breakdown below looks at consumers considering almonds for adult new parents; each consumer is grouped according to their main purchasing need.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Protein per serving | Compare protein and energy on the same label, then calculate the values for the amount you eat. | If you eat almonds around your workouts, you’ll want to know how much protein your portion actually provides. Around 42% of consumers prioritise this protein contribution. |
| Ingredients and nutritional values | Check the ingredients, salt and nutritional values for the exact variety. | If you’re breastfeeding, you’ll want to fit almonds into your usual varied diet rather than treat them as a standalone solution. Around 33% of consumers prioritise the make-up of their everyday diet. |
| Use and storage | Check the pack size, whether it can be resealed and what the label says about storage. | If you want a quick snack or topping, easy portioning and storage matter. Around 25% of consumers say convenience is their main reason for buying. |
A 25 g serving is a useful basis for calculations from information provided by the Netherlands Nutrition Centre, not a fixed portion recommendation for every parent. A protein value per 100 g also isn’t the same as the amount provided by a smaller serving. Treat a claim such as ‘high in protein’ as a separate claim: the European Commission explains that nutrition claims are subject to specific conditions.
According to the Netherlands Nutrition Centre, a 25 g serving of unsalted almonds provides 5.4 g of protein and 158 kcal. A larger serving increases both amounts.
Calculate the values for the amount you actually eat, and use the nutritional information on the pack for a specific variety.
Ingredients vary by product. For example, Jumbo Unsalted Almonds lists 99% almonds and sunflower oil; the AH variety checked lists almonds as its only ingredient.
Read the full ingredients list. The preparation method and ingredients answer different questions.
A larger pack needs to be sealed properly and stored carefully after opening.
Choose an amount that suits how you use it, and follow the storage instructions on the specific pack.
The Netherlands Nutrition Centre warns that whole nuts can cause children to choke and suffocate.
Keep food choices for adults separate from advice on feeding babies.
The range reviewed includes unsalted almonds and roasted varieties.
AH and AH Terra offer unsalted roasted and unroasted varieties included in this review.
Jumbo Unsalted Almonds is a roasted variety.
Lidl provides Dutch product information for unroasted almonds.
The almond products reviewed are sold under the TRADER JOE'S name.
The own-brand variety reviewed is unroasted and unsalted.
This selection includes almonds for snacking or adding to meals, with a range of ingredients and flavours. Compare the protein value per 100 g with your own portion.
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A good choice if you want almonds to snack on or add to dishes.
The product information lists 100% almonds and 21 g of protein per 100 g.
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A good choice if you’re looking for an unsalted variety to snack on or use as a topping.
The product information lists 24 g of protein per 100 g and almonds as the ingredient.
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A good choice if you want almond kernels to snack on or add to breakfast and meals.
The product information lists 100% almond kernels and 21.5 g of protein per 100 g.
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A good choice if you’re specifically looking for a ready-to-eat savoury almond snack.
The product information lists 21 g of protein and 1.0 g of salt per 100 g. This variety is salted.
Consider your overall diet, not just the snack. According to the Netherlands Nutrition Centre, a standard 25 g serving of unsalted almonds provides 5.4 g of protein; recreational athletes don’t usually need specialist protein products.
No. Exercise and breastfeeding are different circumstances and don’t automatically call for the same approach. The Netherlands Nutrition Centre recommends a varied diet while breastfeeding and says recreational athletes don’t need specialist protein products.
Follow the instructions on the pack you have. For the AH variety reviewed, store in a cool, dark and dry place and seal tightly after use. For the Duyvis Oven roasted variety reviewed, the guidance recommends an airtight, light-proof container.
This buying guide is about almonds for adults, not baby food. The Netherlands Nutrition Centre warns that children can choke on whole nuts, which can lead to suffocation.
Don’t assume that roasting removes the allergen. The Food Allergy Foundation states that the allergen remains stable when heated; if you have a known or suspected allergy, seek personalised medical advice to check whether a product is suitable for you.
