For your working day, start by choosing a portion that suits you, then decide whether you’d prefer raw, unsalted roasted or savoury seasoned almonds. Compare protein and energy for the same portion. Almonds can contribute to your protein intake, but on their own they don’t prove a benefit for sports recovery, and these products have not been established as ‘high protein’.
If you want to include almonds in your working-day diet around strength or endurance training, check the protein per portion and consider your overall diet. The Netherlands Nutrition Centre stresses that a product on its own has no proven recovery benefit.
If you regularly eat nuts at the office, check whether the almonds are raw or roasted and whether oil or other ingredients have been added. The Netherlands Nutrition Centre recommends unsalted nuts.
If you want to split a bag over several working days, check the net weight, closure and storage instructions. ALDI describes Trader Joe’s raw version as resealable; check the label on other packs too.
Choose this if: you want roasted almonds without added salt.
Bear in mind: unsalted doesn’t automatically mean raw or free from added oil; check the ingredients.
Choose this if: you’re specifically looking for raw almonds.
Bear in mind: being raw is no proof of higher protein or better sports recovery.
Choose this if: you’d rather have a savoury flavour than an unsalted version.
Bear in mind: check the salt and ingredients separately from a preparation claim such as ‘no added oil’.
| What to consider | What should you check? | Who is this most relevant to? |
|---|---|---|
| Protein and energy per portion | Compare the same weight in grams and check the protein and energy on the label for the exact product. | If I include almonds in my diet around training, I want to know what my usual portion contributes. Around 45% of consumers prioritise protein per snack portion. |
| Salt, oil and flavour | Read both the ingredients list and the salt content; don’t infer the ingredients from a single preparation claim. | If I often eat almonds at the office, I want to choose a version that suits my preference for unsalted or savoury. Around 36% of consumers prioritise ingredients and flavour. |
| Portions and storage | Check the portion size, net weight, closure and storage instructions on the pack. | If I want to use a bag over several working days, I need to be able to portion and store it conveniently. Around 19% of consumers prioritise portion size and easy storage. |
An office snack portion may be smaller than 100 g, so the amount of protein you eat may differ from the value shown per 100 g on the label.
Work out the label values for your own portion and consider protein and energy together.
Duyvis says its almonds are roasted without added oil or fat, while the label on the version checked lists salt and savoury flavouring ingredients.
Check the ingredients list and salt content separately from the preparation claim.
According to Albert Heijn, the AH Unsalted Almonds 6-pack contains six individual 190 g items.
Check the contents of each bag and the number of items before choosing a pack.
Warnings about other possible allergens can vary between products. For example, the Duyvis version checked says it may contain wheat.
Read the full allergen information on the exact pack and bear it in mind if you’re sharing the snack.
The Oven roasted version is an option if you’re looking for savoury seasoned almonds.
The products checked include unsalted roasted almonds and raw almonds from AH Terra.
Jumbo Unsalted Almonds 140 g is an unsalted roasted product.
Lidl Netherlands lists an unsalted almond product; the Alesto page describes Spanish almonds in several varieties.
Trader Joe’s product pages describe both raw and roasted varieties.
PLUS Unsalted Almonds Per Stand-up Pouch 150 g is an unsalted roasted own-brand product.
This selection includes almond kernels, raw and unsalted almonds, and roasted, salted varieties.
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The product name specifies almond kernels and a weight of 160 g.
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A good choice if you’re looking for raw and unsalted almonds; the product name specifies 200 g.
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A good choice if you’re looking for roasted, salted almonds; the product name specifies 500 g.
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The product name specifies almonds and a weight of 500 g.
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A good choice if you’re looking for roasted, salted almonds; the product name specifies 150 g.
No, a bag can contain several portions. For the 190 g bag checked, Albert Heijn lists a portion size of 25 g; Duyvis lists an average portion of 30 g for its 125 g bag. Decide on your own portion before comparing protein and energy.
That depends on your overall diet and training goal. The Netherlands Nutrition Centre says that protein needs may be higher for strength and endurance sports, but many sportspeople get enough protein from a varied, balanced diet. A particular brand of almonds doesn’t automatically provide a proven recovery benefit.
Seal the pack tightly and store the nuts in a dry place. Follow the product label’s instructions too; the AH products checked advise storing them in a cool, dark, dry place and closing the pack securely after use.
Not in the case of the AH Unsalted Almonds 6-pack checked: Albert Heijn describes it as six individual 190 g items. Check the contents of each item rather than relying on the word ‘pack’.
As well as checking for almonds, look for product-specific warnings about other possible allergens. For example, the Duyvis version checked warns that it may contain wheat. The Netherlands Food and Consumer Product Safety Authority says allergens must be clearly distinguishable in the ingredients list.
