For a night shift, unsalted almonds are a practical choice if you’re looking for a simple snack. Check how much protein is in the portion you’ll actually take with you. According to the Netherlands Nutrition Centre, a 25 g handful of unsalted almonds provides 5.4 g of protein. If you’re choosing almonds with exercise in mind, consider them as part of your overall diet, rather than as a stand-alone recovery food.
You want to take almonds with you to help boost your protein intake, so you compare the protein in each snack portion with your overall diet. The Netherlands Nutrition Centre points out that most people who exercise don’t need special protein products if their diet is adequate and varied.
You plan your snacks in advance and are looking for an unsalted option that you can weigh out and store in a tightly sealed container. VGZ gives unsalted nuts as an example of light food to eat during a night shift.
You regularly take almonds with you and want to know the difference between unroasted and roasted options, and between products with or without added salt or oil. Product information from retailers including Albert Heijn, Jumbo and PLUS shows why it’s important to check the ingredients for each specific option.
First, compare the nutritional information with the portion you’ll take with you. Then check the ingredients and salt content, and consider how you’ll divide up and store the pack.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Protein per snack portion | Check the protein and energy per 100 g, weigh your portion and calculate both values for that amount. | If I want to know how much protein is in my handful of almonds during a break, I check the portion I’ve weighed out. Around 42% of consumers prioritise protein per portion. |
| Salt and ingredients | Check the ingredients list and salt content for the specific option; don’t use information for a different product from the same brand. | If you’re looking for unsalted almonds with a simple ingredients list, check whether oil or salt has been added too. Around 33% of consumers mainly choose based on salt and ingredients. |
| Portioning and storage | Check the net weight, packaging seal and storage instructions. Weigh out your portion in advance if you want to take a set amount with you. | If I prepare snacks for several shifts, I want to be able to seal the rest of the pack properly after use. Around 25% of consumers prioritise preparation and storage. |
The Netherlands Nutrition Centre gives 5.4 g of protein for 25 g of unsalted almonds. So a figure per 100 g isn’t the same as the amount in a smaller handful.
Weigh the portion you want to take with you, then calculate the protein and energy for that amount.
A larger portion also contains more energy.
Dutch product information for Duyvis Oven roasted almonds lists 635 kcal and 1.1 g of salt per 100 g, even though the manufacturer says the product is roasted without added oil or fat.
Check the energy and salt content separately from the cooking method and the manufacturer’s description.
The Jumbo and PLUS roasted options reviewed are unsalted, but their product information says they contain sunflower oil.
If you’re looking for unroasted almonds or a product with no added oil, check the ingredients and preparation method for the specific option.
The Netherlands Nutrition Centre advises storing nuts in a dry place in a tightly sealed container, as they can be susceptible to mould.
Seal the pack after use and follow the storage instructions on the label.
If a pack isn’t stored properly, its quality may deteriorate and you may have to throw it away.
Compare the product information for each option: the same brand name doesn’t necessarily mean the same preparation method, ingredients or nutritional values.
Duyvis describes both unsalted almonds and savoury, oven-roasted almonds in 125 g packs.
The product information reviewed lists both unroasted almonds and unsalted roasted almonds.
Jumbo Ongezouten Amandelen is a roasted, unsalted option.
Lidl Netherlands has product information for unsalted almonds.
ALDI lists unroasted Trader Joe's almonds, as well as separate roasted, salted and smoky-flavoured options.
PLUS Amandelen ongezouten is a roasted option in a 150 g stand-up pouch.
This selection includes unsalted and salted almonds for a night-shift snack. Compare the portion size and the product details listed for each item.
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An almond kernel snack that you can weigh out to suit you.
The product description lists 21.5 g of protein per 100 g and 100% almond kernels.
160 g pack; seal after opening and store in a cool, dry place.
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An unroasted, unsalted option that you can weigh out yourself for a shift.
The product description lists 24 g of protein per 100 g and almonds as the ingredient.
200 g pack; seal tightly after use and store in a dry place.
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An almond product that, according to the description, is ready to eat as a snack.
The product description lists 21 g of protein per 100 g and 100% almonds.
500 g pack; seal tightly after opening and store in a dry place.
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A roasted, salted option for anyone looking for a savoury almond snack.
The product description lists 21 g of protein and 1.0 g of salt per 100 g; salt is also listed among the ingredients.
500 g pack; seal tightly after opening and store in a dry place.
According to the Netherlands Nutrition Centre, a 25 g handful of unsalted almonds contains 5.4 g of protein. The figure on a specific pack may vary by option, so check the label and base your calculation on the portion you’ll take with you.
Consider almonds as part of your overall diet, not as a proven stand-alone recovery meal. The Netherlands Nutrition Centre gives 5.4 g of protein for a 25 g handful and says most people who exercise don’t need special protein products if their diet is adequate and varied.
No, it depends on the product. For example, the Jumbo and PLUS options reviewed list sunflower oil in their ingredients, while the AH Amandelen ongezouten product page lists almond as the only ingredient. Check the ingredients on the specific pack.
No. The resealable pack described by ALDI contains 200 g in total; it isn’t a set of individual portions. Weigh out the amount you want to take with you for each shift.
If you have an almond allergy, almonds aren’t a suitable snack. If you have other allergies, check the ingredients and any warnings on the packaging of the specific option. The NVWA explains the rules for allergen labelling on food packaging.
