Sports enthusiasts who choose everyday foods
You want to know how much protein a handful of almonds adds to your daily diet, without immediately reaching for a specialist sports snack. Netherlands Nutrition Centre.
Who are these almond options for?
Everyday snackers who prefer unsalted almonds
You’re looking for almonds to snack on or add to a meal, and want to tell the difference between unsalted, unroasted and roasted varieties. Netherlands Nutrition Centre and Albert Heijn.
Fans of roasted flavours
You’re mainly choosing almonds for their roasted or savoury flavour, and don’t want to confuse salt and oil with protein content. Jumbo and Duyvis.
What should you look for when buying?
First, compare the nutritional values with your usual portion. Then consider salt, preparation, pack size and flavour separately.
| What to consider | What should you check? | Who is this for? |
|---|---|---|
| Protein per portion | Compare protein and energy using the same portion size. Calculate: per 100 g × portion weight ÷ 100. | If I choose almonds as part of my sports nutrition, I want to know what my own portion contributes. Around 36% of consumers prioritise protein content above all else. |
| Unsalted options | Read the ingredients and check the salt content. Unsalted doesn’t automatically mean unroasted or oil-free. | If I eat almonds regularly, I mainly look for an unsalted variety and check the ingredients. Around 29% of consumers prioritise eating unsalted almonds every day. |
| Pack size and storage | Check the net weight and storage instructions, and choose a pack size that suits how much you use. | If I buy almonds as part of my regular shopping, I want a pack size that suits how much I use and can store. Around 21% of consumers prioritise value for money and a suitable pack size. |
| Roasted flavour | Check the preparation method, ingredients and salt separately. Flavour or preparation doesn’t prove that the almonds have a higher protein content. | If I’m mainly looking for a roasted or savoury flavour, I want to know what flavourings have been added. Around 14% of consumers make flavour their top priority. |
Common buying mistakes
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Confusing a handful with the nutritional values per 100 g
A typical portion provides less protein than the figure per 100 g. If you eat more almonds to increase your protein intake, you’ll also take in more energy.
Weigh your portion and compare protein and energy on the same basis.
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Treating unsalted, unroasted and oil-free as the same thing
These terms aren’t interchangeable. Jumbo Unsalted Almonds are roasted and contain sunflower oil. Duyvis describes Almonds Original as oven-roasted without added oil or fat, but with salt in the flavouring.
Check the preparation method, ingredients and salt content separately on the packaging.
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Looking only at the bag, not what’s inside
Pack sizes can vary, so a bag won’t necessarily suit how much you use or how much you can store.
Check the net weight and choose a pack size you can use and store comfortably.
Relevant almond brands and varieties
Albert Heijn
AH Amandelen ongebrand 450 g is an unsalted, unroasted variety for snacking or adding to dishes.
- The product page lists almonds as the only ingredient and 26 g of protein per 100 g.
- The nutritional values apply to this variety; check the label on the pack you buy.
PLUS
PLUS Amandelen ongebrand en ongezouten 200 g is a smaller pack containing almonds as its only ingredient.
- The label states 24 g of protein per 100 g, which works out at 6 g per 25 g portion.
- The per-portion value is calculated from the label; it isn’t a sports-specific effect.
Jumbo
Jumbo Ongezouten Amandelen 140 g is a roasted variety for anyone looking for unsalted almonds prepared in a different way.
- The product page states 21 g of protein per 100 g.
- The ingredients are 99% almonds and sunflower oil. Here, unsalted doesn’t mean unroasted or oil-free.
Duyvis
Almonds Original is a savoury roasted variety; Unsalted Almonds is a separate variety.
- Duyvis says Almonds Original is oven-roasted without added oil or fat.
- The savoury flavouring contains salt. Check the exact variety and its label; the manufacturer’s and retailer’s nutritional information for the savoury variety differs.
Lidl
Lidl’s product page lists an unsalted variety.
- The variety name helps you identify unsalted almonds.
- Don’t rely on the name alone as proof of a specific protein content; check the nutritional information on the pack.
ALDI
ALDI’s product descriptions list TRADER JOE'S almonds: unroasted, and also available roasted with salt or smoke flavouring.
- The unroasted variety is described as untreated and supplied in a resealable pack.
- The roasted varieties are different options; check the product name and ingredients on the exact pack.
Almonds at Joybuy
This selection includes plain or unsalted almonds, as well as roasted, salted varieties for snacking or adding to dishes.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
Ideal if you want to enjoy almonds as a snack or add them to yoghurt, cereal, salads or baked dishes.
The product description lists 100% almond kernels.
The label states 21.5 g of protein per 100 g.
Contains almonds; not suitable for anyone with an almond allergy.
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g'woon Almonds Raw & Unsalted 200 g
Ideal if you’re looking for an unroasted, unsalted variety to snack on or add to dishes.
The description lists raw, unsalted almonds, with almonds as the ingredient.
The label states 24 g of protein per 100 g.
Contains almonds; not suitable for anyone with an almond allergy.
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Anatolia Badem Natural Amandel 500 gr
Ideal if you’re looking for natural almonds to snack on or add to dishes such as yoghurt, salads and baked goods.
The description lists almonds as the only ingredient and 0.00 g of salt per 100 g.
The label states 21 g of protein per 100 g.
Contains almonds; not suitable for anyone with an almond allergy.
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Anatolia Roasted Salted Almonds 500 g
Ideal if you’re looking for roasted, salted almonds as a savoury snack.
The label states 21 g of protein and 1.0 g of salt per 100 g.
Contains almonds; not suitable for anyone with an almond allergy.
The product description warns of a choking hazard for young children and states that this product is not suitable for infants.
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g'woon Roasted & Salted Almonds 150 g
Ideal if you’re looking for roasted almonds with a savoury flavour, but not if you want an unsalted variety.
The ingredients list 97% almonds, sunflower oil and salt.
The label states 21 g of protein and 1 g of salt per 100 g.
Contains almonds; not suitable for anyone with an almond allergy.
Frequently asked questions
As a recreational athlete, do you need specialist protein products as well as almonds?
Not necessarily. According to the Netherlands Nutrition Centre, recreational athletes don’t need specialist protein shakes or bars. Start by looking at your overall varied diet; choosing almonds alone doesn’t determine your individual protein requirements.
How do you calculate the protein in a portion you’ve weighed yourself?
Multiply the grams of protein per 100 g by the weight of your portion, then divide by 100. For 25 g of PLUS Amandelen ongebrand en ongezouten, that’s: 24 × 25 ÷ 100 = 6 g of protein. This calculation is based on the declared nutritional value.
How should you store an opened bag of almonds?
Follow the storage instructions on the packaging. Albert Heijn recommends storing AH Amandelen ongebrand in a cool, dark and dry place, and sealing the pack securely after use. Jumbo recommends storing its unsalted almonds in a dry, dark place.
What should you consider if you have an almond or other nut allergy?
Almonds are themselves a tree nut allergen. Also read the allergen information and warnings on the exact pack. The NVWA requires clear allergen information; almonds aren’t automatically suitable for anyone with a known allergy.
Are whole almonds suitable as a snack for young children?
Bear in mind the risk of choking. Albert Heijn’s product page warns that young children can choke on nuts; follow the warning on the packaging of the product you choose.