For a holiday snack, unsalted almonds fit the Netherlands Nutrition Centre’s advice to eat a handful of unsalted nuts every day and vary the types you choose. According to the Netherlands Nutrition Centre, a 25 g handful of unsalted almonds contains 5.4 g of protein, but that does not make almonds a proven recovery product in their own right. ‘High protein’ is a separate nutrition claim: according to the European Commission, it may only be used when the relevant EU conditions are met.
You want to know how much protein a handful you actually eat provides, without mistaking a snack for a complete recovery strategy. The Netherlands Nutrition Centre explains both the protein contribution of almonds and the role of protein in sport.
You’re looking for almonds to take with you and want to choose between unroasted and roasted options, as well as resealable packaging. The Netherlands Nutrition Centre recommends unsalted nuts and varying the types you eat.
You compare the amount and packaging for several snack breaks, rather than looking at just one bag.
The Netherlands Nutrition Centre lists 5.4 g of protein and 158 kcal per 25 g handful of unsalted almonds, so compare a weighed portion rather than just the values per 100 g.
| Consideration | What to look for when buying | Who is this important for? |
|---|---|---|
| Protein per portion | Compare protein and energy on the same basis, and weigh your portion. A recovery benefit does not automatically follow from the protein content. | If I want to assess my protein intake around sport, I look at the portion rather than just a value per 100 g. Around 36% of consumers give the protein contribution per portion the highest priority. |
| Ingredients and salt | Read the ingredients and compare salt per 100 g. Jumbo lists 99% almonds and sunflower oil for its roasted, unsalted variety; PLUS lists almonds as an ingredient. | If I’m looking for an unsalted snack with a simple ingredients list, I check both on the label. Around 29% of consumers put ingredients and salt first. |
| Taking them with you and storage | Check the pack size, whether the packaging is resealable and what storage advice is given on the packaging. ALDI describes its 200 g unroasted almonds as resealable. | For a day out on holiday, I want a snack that’s easy to take with me and store properly once opened. Around 21% of consumers put portability and storage at the top of their list. |
| Pack size | Choose a net weight that suits the number of snack breaks you have planned, and follow the storage advice on the packaging after opening. | If I’m stocking up on almonds for several occasions, I consider how many I actually need and how to store the rest. Around 14% of consumers give having the right amount in stock the highest priority. |
A stated amount of protein doesn’t mean that a particular variety of almonds will improve your recovery. The Netherlands Nutrition Centre recommends considering the snack as part of your overall diet.
Compare the protein contribution of a weighed portion, and don’t treat product information as proof of a sporting benefit.
The Jumbo variety examined is unsalted, but contains sunflower oil as well as 99% almonds.
If you’re looking for a particular combination of ingredients, read the ingredients list as well as the product name.
A larger portion of almonds also increases your energy intake. The Netherlands Nutrition Centre lists 158 kcal per 25 g handful of unsalted almonds.
Weigh your portion if you want to compare protein and energy amounts carefully.
The features and nutritional values listed below apply to the specific varieties shown, not automatically to a brand’s entire range.
AH Terra Unroasted Almonds is an unroasted variety with almonds as its ingredient.
Jumbo Unsalted Almonds 140 g is a roasted variety with no added salt.
PLUS Unroasted and Unsalted Almonds 200 g is a good fit if you want to weigh out your own portions.
Duyvis describes Almonds Original as oven-roasted without added oil or fat.
ALDI describes its 200 g unroasted almonds as untreated and packed in a resealable bag.
The Lidl variety mentioned is labelled as unsalted almonds.
This selection of almonds on Joybuy is for a holiday snack, and includes unroasted or unsalted varieties as well as a roasted, salted option.
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An option if you’re looking for almonds to snack on while you’re out and about.
Pack size: 160 g.
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A good fit if you’re specifically looking for unroasted, unsalted almonds.
Pack size: 200 g.
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The product name identifies these as natural almonds, for anyone looking for a larger pack.
Pack size: 500 g.
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A good fit if you’re looking for a roasted, salted almond snack.
Pack size: 500 g.
The Netherlands Nutrition Centre lists 5.4 g of protein per 25 g handful of unsalted almonds. A particular pack may have different declared nutritional values, so compare the portion and the product information.
No, not automatically. The Netherlands Nutrition Centre says that most sportspeople don’t need special protein shakes or bars if they eat a healthy, varied diet. Consider your overall diet, not just the snack.
No. The Jumbo variety examined is unsalted, but contains 99% almonds and sunflower oil. Read the ingredients list if you want to know what else is in a particular variety.
Follow the storage advice on the packaging. For the Duyvis Oven roasted variety examined, Albert Heijn recommends storing it in a lightproof, airtight container after opening; resealable packaging does not automatically replace the advice for your product.
No. The Food Allergy Foundation says the allergen remains stable when heated. The NVWA requires clear allergen information on food labels, so check this information and don’t assume roasting makes almonds safe for someone with an allergy.
