A handful of almonds can complement your lunch, but check the protein in the portion you actually weigh out, rather than looking only at the figure per 100 g. The Netherlands Nutrition Centre gives average values of 5.4 g of protein and 158 kcal per 25 g handful of unsalted almonds. If you do a lot of sport, it’s worth considering your whole lunch and daily diet. When choosing almonds for everyday use, check the salt content, ingredients and portion size too.
Want to know what a handful of almonds adds to your lunch, especially if you do a lot of sport? Look at the whole meal and your daily diet. The Netherlands Nutrition Centre says that your needs depend partly on your exercise and diet.
If you’re looking for a plain addition to your lunch, compare the ingredients and salt content on the label. The Netherlands Nutrition Centre recommends eating a handful of unsalted nuts every day and varying the types of nuts you eat.
For lunch at the office, portion size, packaging and storage instructions all matter. A resealable pack can be handy for storage, but it isn’t the same as a pre-weighed portion.
| What to consider | What to look for | Who is this most relevant to? |
|---|---|---|
| Protein per portion | Compare the protein per 100 g with the weight of your portion, and check the energy content for the same amount too. | If I want to know how much protein my lunch portion actually adds, I weigh it out rather than treating the figure per 100 g as the amount in a portion. Around 31% of consumers prioritise protein content. |
| Salt and ingredients | Read both the ingredients list and the salt content. A savoury flavour or a preparation method that uses no added fat doesn’t mean a product is unsalted. | If I eat almonds with lunch regularly and want to avoid added salt, I check each product’s label. Around 31% of consumers prioritise an unsalted option. |
| Taking them with you and portioning | Check the net weight, any portion guidance, the seal and the storage instructions. | If I take almonds to the office, I want to be able to portion them easily and store the pack properly afterwards. Around 23% of consumers focus mainly on portability and storage. |
| Cost for regular use | Compare the current price per kilogram and, if needed, the cost of the same portion. Allow for differences in pack size and recipe. | If I buy almonds often, I compare the same quantities rather than just looking at the price of the pack. Around 15% of consumers prioritise keeping costs manageable. |
A 25 g portion contains less protein than 100 g. The Netherlands Nutrition Centre gives average values of 5.4 g of protein and 158 kcal for a 25 g handful of unsalted almonds.
Weigh out your usual portion and consider its protein content alongside the rest of your lunch.
Duyvis lists salt in the flavour coating of Almonds Original. So, the claim that they’re roasted without added oil or fat doesn’t mean this variety is unsalted.
Check the ingredients and salt content separately if you want to avoid added salt.
The ALDI pack examined contains 200 g and is resealable, but the packaging doesn’t determine how much you eat at one lunch.
Measure out in advance the amount you want to have with your lunch.
The packs examined vary in size and recipe. A comparison is only useful if you compare the same quantity and similar types of almonds.
Compare the labels and net weights, and calculate the nutritional values for the same portion size.
The AH Unsalted Almonds examined are roasted almonds in a 190 g pack.
Jumbo Unsalted Almonds is the roasted variety examined, in a 140 g pack.
The PLUS Unroasted and Unsalted Almonds examined are a plain option in a 200 g stand-up pouch.
Duyvis Almonds Original is the savoury oven-roasted variety examined, in a 125 g pack.
According to product information from ALDI Netherlands, the Trader Joe’s roasted, unsalted almonds examined are available in a 200 g resealable pack.
Lidl Netherlands has a product listing for unsalted almonds, item number 172897.
This selection of Joybuy products includes plain, unsalted and salted almonds. Compare the portion, ingredients and salt content with what you’re looking for in a lunch option.
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The product information describes these almond kernels as ready to eat and suitable as an addition to lunch.
Lists 21.5 g of protein per 100 g, a net weight of 160 g and 100% almond kernels as the ingredient.
Contains almonds and isn’t suitable for anyone with an almond allergy.
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This raw, unsalted variety is a good fit if you’re looking for a plain addition to lunch.
Product information lists 24 g of protein and 0.03 g of salt per 100 g; net weight 200 g.
Contains almonds and isn’t suitable for anyone with an almond allergy.
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The product information describes these almonds as ready to eat, either for lunch or as an addition to a dish.
Lists 21 g of protein and 0.00 g of salt per 100 g, with 100% natural almonds as the ingredient; net weight 500 g.
Contains almonds and isn’t suitable for anyone with an almond allergy.
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This roasted, salted variety is an option if you’re looking for a savoury lunch snack and don’t mind added salt.
Product information lists 21 g of protein and 1.0 g of salt per 100 g; net weight 500 g.
Contains almonds and isn’t suitable for anyone with an almond allergy.
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The product information describes this roasted, salted variety as a snack to enjoy at home or on the go.
Lists 21 g of protein and 1 g of salt per 100 g; the pack is resealable and contains 150 g.
Contains almonds and isn’t suitable for anyone with an almond allergy.
No. Consider your whole meal and daily diet. The Netherlands Nutrition Centre gives an average of 5.4 g of protein per 25 g handful of unsalted almonds. Quark, yoghurt, tofu and beans are examples of other protein sources. What’s right for you depends on your diet and exercise goals.
According to the Netherlands Nutrition Centre, most people who do sport don’t need special protein shakes or bars if they eat a healthy, varied diet. If you exercise intensively, you may need more protein. For personal advice, you can speak to a sports dietitian.
No, nutrition claims have to meet specific requirements. The Netherlands Food and Consumer Product Safety Authority refers to European rules, and the European Commission states that only authorised claims may be used. The amount of protein on a label doesn’t, by itself, prove that a product is allowed to make the claim.
If you have an almond allergy, you should avoid almonds. If you have other allergies, check the ingredients and warnings on the current packaging too. The Netherlands Food and Consumer Product Safety Authority requires allergens to be clearly labelled. Labels can vary between products.
Follow the storage instructions on the pack. Albert Heijn recommends storing almonds in a cool, dark, dry place and closing the pack securely; Jumbo recommends storing them in a dry, dark place. A resealable bag doesn’t replace the use-by date or storage advice.
