Choose an unsalted variety if you’re mainly looking for an everyday snack, and check for resealable packaging if you want to take your almonds along for several occasions. When it comes to sport, it’s important to consider the protein contribution of the exact variety alongside your overall diet. According to the Voedingscentrum, recreational athletes don’t need special protein snacks, while those who exercise intensively can assess their total intake.
You want to know how an almond snack fits into your diet around strength training or endurance exercise. Look at your total protein intake and bear in mind the difference between recreational and intensive exercise. The Voedingscentrum says recreational athletes don’t need special protein products.
You’re looking for a snack for everyday occasions and mainly want to identify the unsalted variety. The exact product and portion are more useful than sporty wording on the packaging.
You take almonds with you when you’re out and about and want to be able to reseal the pack after use. So check whether it’s resealable and follow the storage instructions on the packaging.
First, check the nutritional information for the exact variety and portion. Then choose based on salt and preparation, and finally check that the packaging and storage instructions suit your trip.
| What to consider | What should you check? | Who should pay particular attention? |
|---|---|---|
| Protein per portion | Compare the protein value per 100 g and per portion for the exact variety. Set this against your overall diet; a sporty product name alone doesn’t prove that you personally need it. For generic unsalted almonds, the Voedingscentrum gives a figure of 158 kcal per 25 g; this isn’t a product specification for a branded product. | If you eat almonds around your workout, you’ll want to know what the portion you’ve chosen actually contributes to your overall diet. Around 36% of consumers put protein contribution first. |
| Unsalted choice and portion | Check that the packaging explicitly says unsalted, and keep your portion separate from the rest of the bag. The Voedingscentrum includes unsalted nuts in the Wheel of Five. | For an everyday snack, you’ll want to choose an unsalted variety and have a portion that suits the occasion. Around 29% of consumers give this everyday, unsalted choice top priority. |
| Taking them with you and storage | Look for resealable packaging and follow the storage instructions. The Voedingscentrum advises storing nuts in a well-sealed container in a dry place; the Jumbo variety says to store in a cool, dark place. | If you won’t use the whole pack while you’re out, you’ll want to be able to reseal and store it easily. Around 21% of consumers prioritise taking almonds with them and resealing the pack. |
| Preparation and flavour | Check separately whether the almonds are unroasted or roasted, and whether salt is listed. Being prepared without added oil doesn’t mean the finished product is fat-free or high in protein. | If flavour and preparation determine your choice, it helps to pick the variety you want to eat without assuming that it offers nutritional benefits. Around 14% of consumers put flavour and preparation first. |
A larger portion also increases your energy intake. For generic unsalted almonds, the Voedingscentrum gives a figure of 158 kcal per 25 g; this figure isn’t a product specification for a branded variety.
Consider the snack as part of your overall diet and compare protein and energy using the same portion size.
Duyvis describes Almonds Original as oven-roasted without added oil or fat. That tells you how the almonds are prepared, not that the finished product is fat-free.
Read the nutrition table separately from the description of how the product is prepared.
The Voedingscentrum warns that whole nuts can pose a choking risk for young children.
Make sure children sit calmly while eating, stay nearby and consider whether the texture is suitable for their chewing ability.
The AH product page lists a variety called Amandelen ongezouten (unsalted almonds).
Jumbo describes its Ongezouten Amandelen (unsalted almonds) as coming in a 140 g pack.
The ALDI product page describes a 200 g pack of roasted, unsalted Trader Joe's almonds.
Duyvis describes Almonds Original as savoury-tasting oven-roasted almonds for snacking or cooking, in a 125 g pack.
The Lidl product page lists Amandelen ongezouten (unsalted almonds).
PLUS describes its Amandelen ongebrand en ongezouten (unroasted, unsalted almonds) as coming in a 200 g stand-up pouch.
According to the Voedingscentrum, recreational athletes don’t need special protein shakes or bars. If you exercise intensively, you can assess whether your usual diet provides enough protein; a dietitian can help with personalised sports nutrition advice.
Store nuts in a well-sealed container in a dry place. Also follow the instructions on the exact pack; the Jumbo variety says to store in a cool, dark place.
No. Heating doesn’t automatically make nut allergens harmless. If you have a diagnosed almond allergy, don’t eat almonds, and discuss any personal questions about other types of nuts with your healthcare professional.
Check the ingredients and allergen information on the exact packaging. The Netherlands Food and Consumer Product Safety Authority requires allergens in an ingredients list to be clearly distinguishable. An allergen that is already clearly stated in the product name doesn’t need to be listed separately.
Whole nuts can pose a choking risk for young children. Make sure children sit calmly while eating, stay nearby and consider whether the texture is suitable for their chewing ability; don’t assume that a bag of whole almonds is suitable for young children.
