For a sports-focused snack, you can assess almonds by how much protein you actually eat, while also considering energy, salt and ingredients. The Netherlands Nutrition Centre gives 5.4 g of protein and 158 kcal for a typical 25 g handful of unsalted almonds. These figures don’t mean that a specific product improves your recovery or qualifies to carry the claim ‘high in protein’.
If you want to take almonds with you as a supplement to your usual diet, look at the protein per serving and consider your overall eating habits. The Netherlands Nutrition Centre notes that most sportspeople can get enough protein from a varied diet.
If you don’t want to eat a whole packet as a single portion without realising, compare the nutritional values for the same quantity. The Netherlands Nutrition Centre gives 158 kcal for a 25 g handful of unsalted almonds.
If you only need to cover a few snack breaks, pack size and resealability may be important. The varieties described come in 125, 140 and 200 g bags; ALDI says that the relevant variety comes in resealable packaging.
When choosing almonds as a sports-focused snack, the main considerations are how much protein your portion provides, how much you eat, which ingredients you prefer and whether the packaging suits your storage needs. The percentages show the primary buying priority associated with each row.
| What to consider | What should you check? | Who is this most important for? |
|---|---|---|
| Protein per serving | Compare protein per 100 g and work out how much you actually eat. | If I choose almonds to supplement my sports-focused diet, I want to know how much protein my snack portion provides. Around 33% of consumers prioritise protein content above all else. |
| Portion size and energy | Compare the same portion size and take account of the energy per portion. | When I want to keep an eye on my portion, I look not only at protein per 100 g but also at how much I eat. Portion size and energy come first for around 27% of consumers. |
| Salt and ingredients | Check the salt content, ingredients and preparation method separately. | If I’m looking for a simple ingredient list or a lower salt content, I check the label of the exact variety. Around 20% of consumers give salt and ingredients top priority. |
| Pack size and storage | Check the net weight and whether you can seal the packaging securely. | For a small top-up, I want a quantity that suits my storage needs and can be kept properly after opening. Practicality and packaging are the top priority for around 20% of consumers. |
The Netherlands Nutrition Centre’s general figure for a 25 g handful of unsalted almonds is 5.4 g of protein and 158 kcal. That’s not the amount you’d get from 100 g.
Compare the nutritional values with the portion you actually want to eat, and think of almonds as part of your overall diet.
A larger portion also provides more energy.
The manufacturer describes Duyvis Oven roasted as roasted without added oil or fat, while the Dutch product page lists 1.1 g of salt per 100 g.
Check the preparation method, ingredients and salt content as separate features.
The PLUS variety described is unroasted and contains only almonds; the Jumbo variety reviewed is roasted and contains sunflower oil.
Check the exact product variety if you’re specifically looking for unroasted almonds or a product with no added oil.
A larger pack means you’ll need to pay more attention to storage after opening.
The Netherlands Nutrition Centre recommends storing nuts in a well-sealed container, somewhere dry and preferably cool. Seal the packaging securely after use.
The AH Unsalted Almonds reviewed are roasted and come in a 190 g pack.
The variety reviewed is unroasted and unsalted, and comes in a 200 g stand-up pouch.
The Jumbo Unsalted Almonds reviewed are roasted and come in a 140 g pack.
Duyvis Oven roasted almonds are an oven-roasted snack variety in a 125 g pack.
The Trader Joe’s roasted unsalted almonds described come in a 200 g pack.
The Dutch product information describes 200 g packs of Spanish Alesto almonds in several varieties.
The Joybuy options shown include plain or unsalted almonds, as well as roasted, salted varieties. Compare the nutritional values and ingredients on the exact pack for each product.
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An option if you’re looking for almonds to eat as they are or add to a dish.
The product information lists 21.5 g of protein and 0.028 g of salt per 100 g, with 100% almond kernels as the ingredients.
Contains almonds and isn’t suitable for anyone with an almond allergy.
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A good fit if you’re looking for a raw, unsalted variety to snack on or add to a dish.
The product information lists 24 g of protein and 0.03 g of salt per 100 g; the ingredients list names almonds.
Contains almonds and isn’t suitable for anyone with an almond allergy.
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A savoury option if you’re looking for roasted almonds with salt.
The product information lists 21 g of protein and 1.0 g of salt per 100 g.
This variety is salted and contains almonds; it isn’t suitable for anyone with an almond allergy.
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A plain option if you’re looking for almonds to eat as they are or add to a dish.
The product information lists 21.0 g of protein and 0.00 g of salt per 100 g, with 100% almonds as the ingredients.
Contains almonds and isn’t suitable for anyone with an almond allergy.
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A good fit if you’re looking for a roasted, savoury snack in resealable packaging.
The ingredients list states 97% almonds, sunflower oil and salt. The nutritional information gives 21 g of protein and 1 g of salt per 100 g.
Contains almonds and may contain traces of peanuts and other nuts.
Think of almonds as a supplement to your overall diet, not as a recovery meal in their own right. The Netherlands Nutrition Centre gives 5.4 g of protein for a typical 25 g handful of unsalted almonds and says that most sportspeople can get enough protein from a varied diet. This information doesn’t prove that a specific almond product aids recovery.
Only if the serving sizes are the same. The AH almonds reviewed use a 25 g serving, while the Duyvis variety uses 30 g. Compare values per 100 g or convert them to the same quantity.
Store nuts in a well-sealed container, somewhere dry and preferably cool. The Netherlands Nutrition Centre recommends a cool storage temperature of 10 to 15 °C. Also follow the storage instructions and best-before information on the packaging.
Check the allergen information on the packaging of the exact variety. The Netherlands Food and Consumer Product Safety Authority requires allergen information to be provided on prepacked products. The Duyvis page reviewed mentions the possible presence of wheat and peanuts; the AH page for unsalted almonds mentions the possible presence of other nuts. The product pages also warn that young children may choke on nuts.
Check the packaging before eating the product and use the ingredients, nutritional and allergen information shown on it. Albert Heijn warns that this information may change and directs customers with questions to its customer service team. If there’s a discrepancy, don’t assume that older online information is still accurate.
