Budget-conscious everyday snackers
You eat almonds regularly and want to compare protein content, net weight and packaging. Product labels from Albert Heijn and PLUS show why it’s useful to compare the exact variants.
Who is this relevant to?
Sportspeople looking to add protein
You want to know what a portion contributes to your daily diet, without treating a snack as a complete recovery nutrition plan. The Netherlands Nutrition Centre discusses protein for sportspeople in the context of their overall diet.
Shoppers looking for smaller packs
You eat almonds less often or want to buy a smaller quantity. In that case, pack size, the seal and storage instructions are practical points to consider.
What should you look for when buying?
Start by checking the nutritional information for the exact variant and the portion you eat. Then choose based on how the almonds are prepared, their ingredients and the quantity that suits your needs.
| What to consider | What should you look for? | Who is this most relevant to? |
|---|---|---|
| Protein content and pack size | Compare the protein content per 100 g and the net weight of the exact variant. Check that the quantity fits your grocery budget. | If I’m keeping an eye on my grocery budget, I want to know what the chosen pack provides according to its label. Around 36% of consumers prioritise the combination of protein content and budget. |
| Protein per portion | Work out the label value for your own portion. The Netherlands Nutrition Centre gives a general figure of 5.4 g of protein for 25 g of unsalted almonds. | If I eat almonds around my workouts, I want to know how much protein my usual portion adds. Around 29% of consumers focus primarily on this contribution to their sports nutrition. |
| Salt and preparation | Check the ingredients list and the salt content per 100 g. ‘Unsalted’, ‘unroasted’ and ‘roasted’ don’t mean the same thing. | If I’m looking for an unsalted variant or a particular preparation, I check the label on that pack. Around 21% of consumers prioritise salt and preparation. |
| Packaging and storage | Choose a net weight that suits your needs and check whether the pack seals securely. Store almonds in a sealed container in a dry place. | If I only eat almonds occasionally, I want a quantity I can store properly. Around 14% of consumers focus primarily on pack size and storage. |
Common pitfalls
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Looking only at the quantity in the pack
A higher net weight doesn’t tell you how much protein you’ll get from a typical portion. Products also differ in their stated protein content per 100 g.
Compare the label value per 100 g and calculate how much that provides for the portion you actually eat.
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Assuming the per-100 g figure applies to a handful
A 25 g portion is smaller than 100 g. AH Terra states 26 g of protein per 100 g, which works out at 6.5 g per 25 g. The label also gives around 153 kcal for that portion.
Work out the protein and energy content for your own portion before including it in your sports nutrition plan.
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Assuming ‘Oven roasted’ means fat-free or unsalted
Duyvis describes the almonds as roasted without added oil or fat. The variant reviewed also lists 50 g of fat and 1.1 g of salt per 100 g.
Assess the preparation description, ingredients and nutritional information separately.
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Not sealing a larger pack properly
The Netherlands Nutrition Centre recommends storing nuts in a sealed container in a dry place, as they are susceptible to mould.
Choose a quantity that suits how quickly you’ll use it, and seal the pack securely after each portion.
Brands to consider
The examples below cover specific product ranges and variants reviewed; they are not an assessment of each brand as a whole.
Duyvis
The Oven roasted variant reviewed is a 125 g pack of savoury, seasoned almonds.
- The product page lists 21 g of protein and 1.1 g of salt per 100 g.
- Duyvis describes the almonds as roasted without added oil or fat; this doesn’t mean the product is fat-free.
Albert Heijn
The variants reviewed include unroasted and roasted almonds in a range of pack sizes.
- AH Terra unroasted 500 g lists almonds as its ingredient and 26 g of protein per 100 g; AH Unsalted Almonds 190 g lists 27 g per 100 g.
- These label values apply to the variants listed and don’t, by themselves, tell you anything about recovery.
Jumbo
The Unsalted Almonds reviewed are roasted almonds in a 140 g pack.
- The product page lists 21 g of protein per 100 g.
- The ingredients list names 99% almonds and sunflower oil, so ‘unsalted’ doesn’t mean ‘no added oil’ here.
Lidl
The Alesto page lists 200 g packs of Spanish almonds in several variants.
- The range offers variants you can compare using the product descriptions.
- Don’t assume every variant has the same preparation method or nutritional values; check the label on the pack.
ALDI
The Trader Joe’s almonds reviewed are roasted and unsalted, in a 200 g pack.
- ALDI describes the pack as resealable.
- Check the nutritional information on the exact pack if you want to compare protein content across variants.
PLUS
The variants reviewed are 200 g packs of unroasted, unsalted almonds and 150 g packs of roasted, unsalted almonds.
- The 200 g variant lists almonds as its only ingredient and 24 g of protein per 100 g; the 150 g variant lists 23 g per 100 g.
- The 150 g variant lists sunflower oil in its ingredients.
Almonds at Joybuy
This selection includes natural and unroasted almonds, as well as roasted varieties. Check the ingredients, salt content and pack size for each product.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
An option if you’re looking for almonds that are ready to eat or can be added to yoghurt, cereal and other dishes.
The ingredients list states 100% almond kernels. The nutritional information lists 21.5 g of protein per 100 g; the pack contains 160 g.
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g’woon Almonds Raw & Unsalted 200 g
A good choice if you’re looking for unroasted, unsalted almonds to snack on or use in recipes.
The ingredients list contains almonds only. The nutritional information lists 24 g of protein per 100 g; the pack contains 200 g.
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Anatolia Badem Natural (Almond) 500 g
A larger pack for anyone who eats almonds regularly or likes to use them in dishes too.
The product description states that it contains 100% almonds, with no added salt, sugar or preservatives. The nutritional information lists 21 g of protein per 100 g; the pack contains 500 g.
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Anatolia Roasted Salted Almonds 500 g
A roasted option if you’re looking for almonds to snack on and are happy to choose a variety with added salt.
The nutritional information lists 21 g of protein and 1.0 g of salt per 100 g. The pack contains 500 g.
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g’woon Roasted & Salted Almonds 150 g
A smaller pack for anyone looking for roasted almonds to snack on.
The ingredients are almonds, sunflower oil and salt. The nutritional information lists 21 g of protein and 1 g of salt per 100 g; the 150 g pack is resealable.
Frequently asked questions
Does a handful of almonds give me enough information to plan my recovery nutrition?
No. You should also consider your overall diet and training goals. The Netherlands Nutrition Centre gives a general figure of 5.4 g of protein per 25 g handful of unsalted almonds. For your own calculation, use the nutritional information on the exact pack and the portion you actually eat.
Does unsalted also mean that no oil has been added?
No. The 150 g PLUS variant reviewed lists sunflower oil, while the 200 g unroasted PLUS variant lists almonds only. Check the ingredients list for the variant you’re buying.
How should I store an opened pack of almonds?
Store almonds in a sealed container in a dry place, preferably somewhere cool. Follow the instructions on the pack too: AH Terra recommends storing its almonds in a cool, dark, dry place and sealing the pack securely after use.
What allergen information should I check for almonds?
Almonds are on the Netherlands Food and Consumer Product Safety Authority’s allergen list. If you have a relevant allergy, check the ingredients and any cross-contamination warning on the exact pack; a general description is no substitute for checking it yourself.