Almonds can make a handy snack for a school day or a sports session, but check the nutritional values per portion and don’t treat them as a complete recovery plan. The Netherlands Nutrition Centre lists 5.4 grams of protein in a 25-gram reference portion of unsalted almonds; ingredients and nutritional values vary by pack. If you have an almond allergy, or your school has a nut-free policy, don’t take them in for that situation.
You’re looking for a portable snack that contributes to your protein intake, without expecting one portion of almonds to replace all your post-exercise nutrition. The Netherlands Nutrition Centre says recreational exercisers don’t need special protein products.
You’re putting together a lunchbox and first checking that nuts are suitable for the person eating them and allowed under the school’s policy. How children eat them matters too: the Netherlands Nutrition Centre warns that whole nuts can pose a choking risk.
You’re dividing almonds into portions to use over time, and checking the ingredients, pack size and how to store them in a dry, airtight container. The Netherlands Nutrition Centre advises storing nuts in a dry, airtight container.
First check that almonds are suitable for the person eating them and allowed under the school’s policy. Then compare the portion, ingredients and packaging.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Allergies and school policies | Read the ingredients and allergen information on the specific pack, and check the school’s policy. For children, also bear in mind that whole nuts are hard. | If I’m making a lunchbox for a child, I want to know whether almonds are suitable for them and allowed under the school’s rules. This is a priority for around 26% of consumers who put safety first. |
| Protein per portion | Compare nutritional values using the same portion size. The Netherlands Nutrition Centre lists 5.4 grams of protein and 158 kcal per 25 grams of unsalted almonds. | If I take almonds with me for a sports session, I want to know how much protein my portion actually provides. Around 26% of consumers put protein content first when choosing. |
| Ingredients and preparation | Check the ingredients, salt content and preparation method separately. Unsalted doesn’t automatically mean that no oil has been added. | If I eat almonds regularly, I want to choose a product that suits my preferences, such as unsalted or unroasted. Around 21% of consumers put the ingredients first. |
| Portioning and storage | Check the net weight, seal and storage instructions. The Netherlands Nutrition Centre advises storing nuts in a dry, airtight container. | If I prepare portions in advance, I pay attention to quantities and choose packaging that I can seal properly after use. This is the main consideration for around 16% of consumers. |
| Cost per amount used | Compare suitable products by the same quantity and check the current pricing terms. | If I buy almonds regularly, I want to weigh the cost against the amount I actually use. Around 11% of consumers put this consideration first. |
An allergy or a policy that excludes nuts makes almonds unsuitable in that particular situation, regardless of how they’re prepared.
Check the policy at the school in question and take the eater’s allergies into account. Choosing a different brand or preparation method doesn’t change the fact that the product contains almonds.
Nutritional values per 100 grams can make a smaller portion you take with you seem more substantial than it is. A larger portion also provides more energy.
Weigh your portion and use the nutritional information for that exact product. The Netherlands Nutrition Centre lists 5.4 grams of protein and 158 kcal per 25 grams of unsalted almonds.
The Jumbo and PLUS products reviewed are unsalted but contain sunflower oil. According to the brand, the Duyvis product is roasted without added oil or fat, but its seasoning mix contains salt.
Check the ingredients, salt content and preparation method separately.
The Netherlands Nutrition Centre says that nuts are susceptible to mould and advises storing them in a dry, airtight container.
Choose a pack that suits how you use almonds, and seal it properly after portioning.
According to the official product information, the AH Unsalted Almonds reviewed are roasted and contain almonds only.
The 140 g Unsalted Almonds reviewed are roasted and contain 99% almonds and sunflower oil.
The unsalted, roasted product reviewed contains 98% almonds and sunflower oil.
Almonds Original is a savoury, seasoned product, roasted in the oven and made with 97% almonds.
Lidl sells almonds under its Alesto own-label brand.
ALDI describes its 200-gram Trader Joe’s Unroasted Almonds as an untreated product.
This selection includes almonds to portion out, take with you or use in recipes, from unroasted to roasted and salted. Check the nutritional values and ingredients for each product.
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The description says the kernels are ready to eat as a snack or to add to yoghurt and cereal.
According to the product information, the only ingredient is almonds. The nutritional table lists 21.5 g of protein and 0.028 g of salt per 100 g.
The description refers to whole kernels, so bear the choking risk in mind for children. Not suitable for anyone who needs to avoid almonds because of an allergy.
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An option if you’re looking for unroasted, unsalted almonds to snack on or add to dishes.
The product title describes them as raw and unsalted; the nutritional table lists 24 g of protein per 100 g.
Contains almonds and is not suitable for anyone who needs to avoid them because of an allergy.
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The description says the almonds are ready to eat and suitable for adding to yoghurt, salads and other dishes.
According to the product information, they consist of 100% almonds. The table lists 21.0 g of protein and 0.00 g of salt per 100 g; the preparation method isn’t specified.
Contains almonds and is not suitable for anyone who needs to avoid them because of an allergy.
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This product is for anyone specifically looking for roasted, salted almonds.
The nutritional table lists 21 g of protein and 1.0 g of salt per 100 g.
Contains salt and almonds; not suitable for anyone who needs to avoid almonds because of an allergy.
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The product description mentions a resealable bag and says they’re handy as a snack on the go.
The ingredients list includes almonds, sunflower oil and salt. The nutritional table lists 21 g of protein and 1 g of salt per 100 g.
Contains sunflower oil, salt and almonds; not suitable for anyone who needs to avoid almonds because of an allergy.
The Netherlands Nutrition Centre lists 5.4 grams of protein in 25 grams of unsalted almonds. Based on the values per 100 grams, the AH, PLUS and Jumbo products reviewed work out at 6.75, 5.75 and 5.25 grams of protein per 25 grams, respectively. Use the information on the specific pack.
Not necessarily. The Netherlands Nutrition Centre says recreational exercisers don’t need these products and that most people who exercise can get enough protein from a varied diet. So consider your overall diet rather than focusing on this snack alone.
No. Don’t choose almonds for someone who needs to avoid them because of a diagnosed allergy. The preparation method or lack of added salt doesn’t change the fact that the product contains almonds.
Store nuts in a dry, airtight container. The Netherlands Nutrition Centre recommends keeping them cool, for example at 10 to 15°C. Also follow the storage instructions on the pack.
According to the Netherlands Food and Consumer Product Safety Authority, allergen information must appear on the label of prepacked foods. Read the information on the specific pack, even when the ingredients list is clear.
