Compare almonds based on the nutritional value of the portion you actually eat, the ingredients and how much you can store. According to the Netherlands Nutrition Centre, a reference portion of 25 grams of unsalted almonds provides 5.4 grams of protein and 158 kcal; the values for a particular product may differ. Almonds can be part of your diet around exercise, but their protein content alone does not make them a complete recovery meal.
You want to know how much protein a portion provides around exercise, without treating almonds as a complete recovery meal. The Netherlands Nutrition Centre gives 5.4 grams of protein for 25 grams of unsalted almonds; the Dutch Association of Sports Nutrition Experts discusses protein intake after intense exercise.
You match the pack size to how many almonds you use. The varieties reviewed from Albert Heijn, PLUS, Jumbo and ALDI come in different pack sizes.
You’re looking for a pack that seals securely and can be stored in a dry place. The Netherlands Nutrition Centre advises keeping nuts sealed and dry; ALDI says the reviewed unroasted almonds come in a resealable pack.
First compare the nutritional value of a weighed portion, then check the ingredients and pack size. The Netherlands Nutrition Centre’s reference for 25 grams of unsalted almonds is 5.4 grams of protein and 158 kcal.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Protein per portion | Check the nutritional information for the exact variety and weigh the portion you eat. | If I eat almonds around exercise, I want to know what my portion actually contributes. Around 36% of consumers put protein contribution first. |
| Pack size and usage | Compare the net weight with the amount you expect to use. | When stocking up for the first time, I want to choose a pack I’ll finish. Around 29% of consumers prioritise choosing a suitable amount. |
| Ingredients and salt | Check both the ingredients list and the salt content; unsalted does not automatically mean unroasted or oil-free. | If I’m looking for a simple ingredient list or an unsalted variety, I check both. Around 21% of consumers prioritise the ingredients. |
| Storage and sealing | Check the storage instructions and whether the pack can be sealed securely after opening. | With limited cupboard space, I want to be able to store almonds in a dry place and keep them sealed. Around 14% of consumers focus mainly on storage. |
The protein in a portion doesn’t mean that almonds alone provide enough nutrition for recovery.
Compare the protein per portion and consider it as part of your overall diet and training. The Dutch Association of Sports Nutrition Experts highlights protein intake after intense exercise, particularly when another session follows soon afterwards.
The reviewed unsalted varieties from Jumbo and PLUS are roasted and contain sunflower oil.
Check the product description and ingredients list for the variety you’re buying.
The reviewed Duyvis Oven roasted variety contains salt and flavourings, even though Duyvis describes Almonds Original as roasted without added oil or fat.
Check the salt content and ingredients separately from the preparation description.
A larger pack is only practical if you’ll use the almonds and can seal the pack securely.
Choose a pack size that suits how much you use and the space you have to store it. The Netherlands Nutrition Centre advises keeping nuts sealed and dry.
The AH Amandelen ongebrand reviewed here are a single-ingredient variety.
The Ongezouten Amandelen reviewed here are roasted and sold as an unsalted variety.
The PLUS Amandelen ongezouten reviewed here are roasted and come in a 150-gram stand-up pouch.
The varieties reviewed include Almonds Original and Oven roasted almonds.
ALDI lists TRADER JOE'S Ongebrande amandelen in a 200-gram pack.
Lidl lists Amandelen ongezouten in the range reviewed.
This selection includes natural, unroasted and roasted almonds, with different pack sizes and ingredients. Compare the nutritional values and ingredients for each specific variety.
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An option if you’re looking for almond kernels with a simple ingredients list.
Ingredients: 100% almond kernels.
Protein: 21.5 g per 100 g; salt: 0.028 g per 100 g.
Store in a cool, dry place and seal after opening.
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An unroasted, unsalted option if you’re looking for a simple ingredients list.
Protein: 24 g per 100 g; salt: 0.03 g per 100 g.
Store in a cool, dry place and seal the pack securely after opening.
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A roasted, salted variety if that’s the flavour you’re after.
Ingredients: almonds and salt.
Protein: 21 g per 100 g; salt: 1.0 g per 100 g.
Store in a cool, dry place and seal securely after opening.
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A natural option if you’re looking for almonds with no added salt.
The product information lists 100% almonds and no added salt.
Protein: 21.0 g per 100 g.
Store in a cool, dry place and seal securely after opening.
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A roasted, salted option if you’re looking for almonds with sunflower oil.
Ingredients: 97% almonds, sunflower oil and salt.
Protein: 21 g per 100 g; salt: 1 g per 100 g.
Store in a cool, dry place and seal securely after opening.
According to the Netherlands Nutrition Centre, a reference portion of 25 grams of unsalted almonds provides 5.4 grams of protein. Whether this makes a sufficient contribution to your diet depends on your overall intake and exercise. The Dutch Association of Sports Nutrition Experts highlights protein intake after intense exercise, particularly if another session follows soon afterwards; this does not prove that almonds have a specific recovery effect.
In this comparison, 25 grams is the reference portion on the Netherlands Nutrition Centre’s nutrition page, not a personal daily recommendation. Use this amount to compare products on the same basis.
According to Albert Heijn, the AH Amandelen ongebrand reviewed here can be eaten as they are. For other products, follow the usage instructions on the pack.
Store almonds in a dry place and keep them well sealed. The Netherlands Nutrition Centre recommends storing them in a cool place at 10 to 15 °C. The AH pack reviewed here says to store in a cool, dark, dry place and close securely after use; also follow the best-before information on your product.
Almonds are an allergen in their own right. Check the ingredients list and product-specific information about the possible presence of other nuts, peanuts or wheat. The NVWA states that allergens which must be declared are listed in the ingredients; if you have a known allergy, don’t choose a product based only on terms such as natural or unsalted.
