Compare almonds for a secondary school lunch by looking at the protein content for the same portion size, and choose unsalted if you want to avoid added salt. When the labels for the five varieties from Albert Heijn, Jumbo, PLUS and Duyvis included in the numerical comparison are converted to a 25 g portion, they provide 5.25–6.75 g of protein. This is a nutritional contribution, not proof of better sports recovery. If you have a relevant nut allergy, almonds are not a suitable choice. Jeroen Bosch Hospital advises people with a nut allergy to avoid nuts, and you should check your own school’s policy.
You want to know how much protein a portion of almonds adds to lunch, without treating it as a complete recovery meal. The Netherlands Nutrition Centre uses 25 g of almonds as a reference portion in its general information about protein.
You’re looking for unsalted almonds and want to distinguish between plain almonds, almonds with oil and savoury-seasoned varieties.
You’re thinking about pack size, resealing and storage, so you can pack a suitable amount. The Netherlands Nutrition Centre advises storing nuts in a cool, dry place in a tightly sealed container.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Protein per portion | Compare the same portion weight and variety; check the energy per 100 g too. | If I’m packing almonds for a sports day, I want to know how much protein my portion adds. Consumers who prioritise this contribution make up around 33%. |
| Allergies and school policies | Read the allergen information on the exact pack and check the school’s policy. | If a relevant nut allergy or a nut-free area at school is a factor, I first need to know whether almonds are allowed. Consumers who prioritise suitability make up around 27%. |
| Salt and ingredients | Check the ingredients list and salt content; ‘no added oil’ doesn’t automatically mean unsalted. | If my main aim is to avoid added salt, I look beyond the preparation method and read the ingredients. Consumers who prioritise an unsalted option make up around 20%. |
| Portioning and storage | Choose a net weight that suits how much you use and check whether the pack is resealable. Store nuts in a cool, dry place in a tightly sealed container, as advised by the Netherlands Nutrition Centre. | For regular school lunches, I want to be able to measure out an amount and store the rest properly. Consumers who prioritise practical portioning make up around 20%. |
Almonds are still nuts, even when no salt has been added. If you have a relevant nut allergy, the way the almonds are prepared doesn’t make them suitable.
If you have a relevant nut allergy, don’t choose any type of almond and follow the appropriate dietary advice. Check the specific school policy too.
A 25 g portion is a quarter of 100 g, so the amount of protein and energy in that portion is also a quarter of the figure given per 100 g.
Compare varieties using the same portion weight and calculate the values for that weight.
Duyvis says that no oil or fat is added to Almonds Original, but the product also contains 1.2 g of salt per 100 g.
Check both the ingredients and the salt content; assess the preparation method and ingredients separately.
The Unsalted Almonds and Almonds Original varieties differ in salt content and preparation.
AH Unsalted Almonds are a roasted variety sold in a 190 g pack.
Jumbo Unsalted Almonds 140 g are a roasted variety.
Unsalted Almonds is a confirmed Lidl product range.
ALDI describes a 200 g variety of unroasted almonds.
PLUS Unsalted Almonds are a roasted variety in a 150 g stand-up pouch.
This selection of Joybuy products includes raw, unsalted and salted almonds. The nutritional values and ingredients below come from the relevant product listings; check the information on the pack you receive.
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An option if you’re looking for raw, unsalted almonds to pack for lunch.
The product listing gives 24 g of protein and 0.03 g of salt per 100 g, a pack size of 200 g and almonds as the only ingredient.
Contains almonds; not suitable if you have a relevant nut allergy and may not be allowed in a nut-free area at school.
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An option if you want to pack almond kernels with almonds as the only ingredient.
The product listing states 100% almond kernels, 21.5 g of protein and 0.028 g of salt per 100 g.
Contains almonds; not suitable if you have a relevant nut allergy and may not be allowed in a nut-free area at school.
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An option if you’re looking for plain almonds with no added salt and the larger pack suits how much you use.
The product listing states 100% almonds, 21 g of protein and 0.00 g of salt per 100 g, in a 500 g pack.
Contains almonds; not suitable if you have a relevant nut allergy and may not be allowed in a nut-free area at school.
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An option if you deliberately want to pack salted, roasted almonds.
The product listing gives 21 g of protein and 1 g of salt per 100 g, with salt listed as an ingredient; the pack contains 500 g.
Contains added salt and almonds; not suitable if you have a relevant nut allergy and may not be allowed in a nut-free area at school.
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An option if you’re looking for a smaller pack of roasted, salted almonds.
The product listing gives 21 g of protein and 1 g of salt per 100 g, with added salt as an ingredient. The resealable bag contains 150 g.
Contains added salt and almonds; not suitable if you have a relevant nut allergy and may not be allowed in a nut-free area at school.
No. In this comparison, 25 g is a standard reference portion, not personalised dietary advice. The Netherlands Nutrition Centre also uses 25 g in its general information about protein in almonds.
According to the Netherlands Nutrition Centre, recreational athletes don’t need special protein shakes or bars. This general advice isn’t a personalised nutrition or recovery plan for a minor competing in sport.
Store nuts in a cool, dry place in a tightly sealed container, as advised by the Netherlands Nutrition Centre. Also follow the storage and use-by information on the pack.
Divide the amount shown per 100 g by 100, then multiply it by the weight of your portion. For a 25 g reference portion, take a quarter of the value per 100 g.
Read the ingredients list and warnings on the pack for the exact variety. The NVWA states that allergens required by law are listed in the ingredients; also check any product-specific warnings and school policies.
