For everyday use, it’s best to choose unsalted almonds and consider their contribution as part of your overall, varied diet. To match your sports goals, compare the protein and energy values for the same serving size on the label of the exact product. Whether almonds are raw or roasted does not, in itself, mean they contain more protein or support better recovery.
You want to include almonds in a varied diet alongside strength or endurance training, without treating a snack as a complete recovery solution. The Netherlands Nutrition Centre provides general guidance on protein for sport.
You’re looking for unsalted almonds to enjoy as a snack or add to breakfast and meals. The Netherlands Nutrition Centre recommends varying the types of unsalted nuts you eat.
You’re choosing between raw and oven-roasted almonds and looking for packaging that suits how you’ll use them. Preparation method and packaging can help you decide, but they don’t prove a difference in sports performance.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Protein contribution | Compare the protein per 100 g and per equal-sized serving on the label of the exact product. | If I want to know how much my usual portion adds to my sports nutrition, I check the nutritional information for the product I’m buying. Around 36% of consumers prioritise protein content. |
| Energy and portion size | Compare protein and energy for the same amount in grams; calculate the serving from the values per 100 g. | If you want to include a snack in your overall diet, it’s helpful to compare products based on the amount you actually eat. Around 29% of consumers focus mainly on energy and portion size. |
| Choosing unsalted | Check the product name and ingredients; unsalted, raw and roasted describe different characteristics. | If I plan to eat almonds often and unsalted is important to me, I check for that separately from the preparation method. Around 21% of consumers prioritise eating unsalted almonds every day. |
| Packaging and storage | Check the net weight, whether the pack is resealable and what storage instructions apply. | If you’re looking for packaging that suits your consumption and is convenient to use, compare the pack size and storage instructions. Around 14% of consumers prioritise pack size and practical storage. |
For Duyvis Almonds Original, ‘without added oil or fat’ describes how the almonds are prepared. It is not a complete comparison of nutritional values.
Check the protein and energy values separately on the label, and compare the same amount of the exact product.
A protein claim alone doesn’t tell you how much a product contributes to your overall diet or sports goals.
Check the nutritional values per 100 g and per serving, and weigh them against your other meals. The Netherlands Nutrition Centre points out that most people who do sport don’t need special protein shakes or bars if they eat a varied diet.
The pack sizes listed differ: Jumbo lists 140 g, PLUS 150 g and ALDI 200 g. A larger pack doesn’t tell you how much protein is in your portion.
Compare nutritional values for the same serving size and choose a net weight that suits your consumption. Also follow the storage instructions for the specific product.
The product range described includes unsalted almonds and Almonds Original, an oven-roasted variety.
AH Unsalted Almonds is a own-label option for anyone looking for unsalted almonds.
Jumbo Unsalted Almonds 140 g is a described unsalted own-label option.
Lidl lists a product called Unsalted Almonds.
Trader Joe's has a described raw variety and a separate roasted variety with salt or smoke flavour.
PLUS Unsalted Almonds is described as coming in a 150 g stand-up pouch.
This selection includes natural and unsalted almonds, as well as roasted and salted varieties. To help you choose, compare the nutritional values listed per 100 g and consider the salt content and preparation method you prefer.
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An option if you want to enjoy almonds as a snack or add them to yoghurt, cereal or salad.
The product information lists 21,5 g of protein and 622 kcal per 100 g. The ingredients are listed as 100% almond kernels.
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A good fit if you’re looking for an unsalted, raw variety to enjoy as a snack.
The product information lists 24 g of protein and 591 kcal per 100 g.
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A natural variety for anyone looking for almonds with no added salt, to enjoy as a snack or add to meals.
The product information lists 21,0 g of protein, 578 kcal and 0,00 g of salt per 100 g.
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A good fit if you’re looking for a roasted, salted snack rather than an unsalted variety.
The product information lists 21 g of protein, 620 kcal and 1,0 g of salt per 100 g.
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A roasted, salted variety for anyone who prefers this preparation method and flavour.
The product information lists 21 g of protein, 667 kcal and 1 g of salt per 100 g. The packaging is described as resealable.
No. According to the Netherlands Nutrition Centre, most people who do sport don’t need special protein shakes or bars if they eat a varied diet. Its guidance covers strength and endurance sports in general and isn’t a personal nutrition plan.
The instructions for Jumbo Unsalted Almonds 140 g are to store in a cool, dark place. For a different variety, follow the information on its packaging; these instructions don’t state how long the product keeps after opening.
Albert Heijn directs customers with questions or comments to its customer service team, while PLUS directs them to its consumer service. Check the information relating to your purchase for the correct contact details.
According to the Netherlands Food and Consumer Product Safety Authority, businesses must tell consumers which allergens are present in their food products. If you have a food allergy, base your choice on the allergen information for the exact product; a description such as ‘raw’ is no substitute for this information.
