Sports enthusiasts who want to know their protein intake
You want to know how much a regular portion of almonds contributes to your overall protein intake, without automatically treating a snack as a complete recovery meal.
Who are these almonds for?
Everyday unsalted snackers
You’re looking for almonds to enjoy regularly and want to distinguish unsalted varieties from products with a savoury coating or other ingredients.
Online weekly shop planners
You want your almonds delivered with your usual groceries, and pay attention to the packaging, delivery slot and the difference between a product listing and an actual grocery delivery service.
What should you look for when choosing?
Start by checking the portion size and ingredients, then make sure the ordering option and pack size suit how you plan to use them.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Protein per portion | Compare protein and energy for the same amount, such as 25 grams. A value per 100 grams is not the amount in a single snack portion. | If you want to know how much a portion contributes to your sports-focused diet, protein per eating occasion is your main priority. Around 36% of consumers put this first. |
| Ingredients | Read the ingredients and ‘contains’ and ‘may contain’ statements. Unsalted, seasoned and made without added roasting fat do not mean the same thing. | If you want unsalted almonds or need to take an allergy into account, the ingredients and allergen information are key. Around 21% of consumers prioritise ingredients. |
| Delivery | Check whether the retailer delivers groceries to your address and what conditions apply to your chosen delivery slot. | If you want your almonds delivered with your usual groceries and don’t want to use a separate retailer, delivery is your first consideration. Around 29% of consumers put this first. |
| Packaging and storage | Compare the net weight and whether the pack can be resealed. Once opened, follow the storage instructions on the packaging. | If you want a quantity that suits your needs and can be stored properly after opening, the packaging matters most. Around 14% of consumers prioritise this. |
Common buying mistakes
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Mistaking the value per 100 grams for a snack portion
The labels for the varieties mentioned show 21 to 27 grams of protein per 100 grams. That works out at 5.25 to 6.75 grams per 25 grams; a larger portion also provides more energy.
Work out the protein and energy for the amount you actually plan to eat, and consider it as part of your overall diet.
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Assuming ‘no added fat’ means unsalted or low in fat
According to Duyvis, the variety mentioned is roasted without added cooking fat. However, Albert Heijn’s product information also lists a savoury seasoning, 50 grams of fat and 1.1 grams of salt per 100 grams.
Check the ingredients and nutrition table separately from the preparation description.
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Assuming an online product page means groceries can be delivered
Lidl Netherlands lists its unsalted almonds as an in-store product and confirms that it does not sell groceries through its website or app, or offer a grocery delivery service.
Check whether the retailer actually lets you order the product with your groceries and delivers to your address.
You may need to make a separate trip to the shop or use a different way to order.
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Relying on the packaging alone when ordering online
Conditions can vary depending on the delivery slot and how you order. A product listing by itself doesn’t tell you which delivery options are available for your order.
Before completing your order, check your chosen delivery slot and the conditions that apply. At Albert Heijn, delivery costs depend on the slot you choose.
Brands and product ranges for reference
Albert Heijn
The product information for AH Amandelen ongezouten 190 g lists roasted almonds and an online ordering option.
- The product page lists almonds as the ingredient and 27 grams of protein per 100 grams for this pack.
- This label value applies to this variety. Check delivery costs and conditions for your chosen delivery slot.
Jumbo
Jumbo Ongezouten Amandelen 140 g is described as unsalted roasted almonds and can be ordered through an online product page.
- The product page lists 21 grams of protein per 100 grams.
- The same page lists 0.03 grams of salt per 100 grams, so ‘unsalted’ does not mean the label shows zero salt.
PLUS
The PLUS products mentioned include 150 g of roasted, unsalted almonds and 200 g of unroasted, unsalted almonds.
- The product pages list 23 and 24 grams of protein per 100 grams respectively, and offer an online ordering option.
- These values apply to the varieties mentioned and are not a general statement about all PLUS almonds.
Duyvis
Duyvis Oven roasted amandelen 125 g is a savoury seasoned variety. Duyvis describes it as roasted without added oil or fat.
- Albert Heijn’s product information lists 97% almonds.
- For this variety, the information lists 21 grams of protein, 50 grams of fat and 1.1 grams of salt per 100 grams. No added cooking fat does not mean unsalted or low in fat.
Lidl
Lidl Netherlands lists unsalted almonds as a product to buy in store.
- The product listing makes it clear that these are available to buy in store.
- Lidl Netherlands confirms that it does not sell groceries through its website or app, or offer a grocery delivery service.
ALDI
ALDI’s product information describes Trader Joe’s ongebrande amandelen 200 g as untreated and packed in a resealable bag.
- The packaging and unroasted preparation are mentioned in the product description.
- That preparation method alone does not prove an additional contribution to protein intake or a sports benefit.
Almonds at Joybuy
This selection of Joybuy products includes almond kernels, unroasted unsalted varieties and roasted varieties. Compare the product title with the nutritional information and ingredients for the specific pack.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
The product description says the almond kernels are ready to eat, for example as a snack or with yoghurt, cereal and salad.
The ingredients list states 100% almond kernels. The nutrition table lists 21.5 grams of protein and 622 kcal per 100 grams.
Contains almonds; not suitable for anyone with an almond allergy.
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g'woon Almonds Raw & Unsalted 200 g
This unroasted, unsalted variety is a good choice if you want to use almonds with no added ingredients; the ingredients list says almonds.
The nutrition table lists 24 grams of protein, 591 kcal and 0.03 grams of salt per 100 grams.
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Anatolia Roasted Salted Almonds 500 g
The product title describes roasted, salted almonds. Check the packaging if you’re looking for a particular type of salt preparation.
The ingredients list states 100% almonds. The nutrition table lists 21 grams of protein, 578 kcal and 0.00 grams of salt per 100 grams.
Contains almonds; not suitable for anyone with an almond allergy.
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g'woon Roasted & Salted Almonds 150 g
This roasted, salted variety is a good choice if you’re looking for a savoury almond; the ingredients list also includes sunflower oil.
The ingredients list states 97% almonds and 0.7% salt. The nutrition table lists 21 grams of protein, 667 kcal and 1 gram of salt per 100 grams.
Contains almonds and may contain traces of peanuts and other nuts.
Frequently asked questions
How much protein is in a handful of almonds?
The Netherlands Nutrition Centre lists 5.4 grams of protein in 25 grams of unsalted almonds as a general nutritional value. A specific pack may differ, so compare the same quantity on the label of the variety you choose.
Do you always need a protein shake as well as almonds after exercise?
No. According to the Netherlands Nutrition Centre, most people who do sport don’t need special protein shakes or bars. Your overall diet and personal circumstances matter; a portion of almonds on its own doesn’t tell you how much protein you need.
How should you store almonds after opening?
Store nuts in a well-sealed container in a dry place, as advised by the Netherlands Nutrition Centre. Also follow the instructions on the specific pack; Duyvis recommends keeping an opened bag in an airtight, lightproof container.
What should you check for allergies when ordering almonds online?
Read the ingredients and both the ‘contains’ and ‘may contain’ statements, and check the pack when it arrives. The Netherlands Food and Consumer Product Safety Authority states that allergen information must be shown on the labels of prepacked products. If you need to avoid almonds because of a diagnosed allergy, they aren’t a suitable choice.
Can you have almonds delivered directly by Lidl with your groceries?
No. Lidl Netherlands confirms that it does not sell groceries through its website or app, or offer a grocery delivery service. The unsalted almonds mentioned are listed as an in-store product.