Everyday study breaks
You’re looking for a simple snack between study sessions and care more about an unsalted option and a manageable portion than sports marketing. The Netherlands Nutrition Centre includes unsalted nuts in its Eatwell Guide.
Who are almonds for a study break suitable for?
Combining study and sport
You want to know how much protein a snack adds on a day when you exercise. Compare specific products using the same portion size, and take your other meals into account too. The Netherlands Nutrition Centre says that recreational athletes do not need special protein products.
Snacks for several days of studying
You take several portions from one pack and pay attention to sealing, storage and how much you actually use. Follow the storage instructions for the variety you choose.
What should you look for when buying?
Compare protein and energy for the same portion weight, and also check the ingredients, salt content and packaging of the specific variety.
| What to consider | What to look for | Who it matters most to |
|---|---|---|
| Protein per portion | Compare protein and energy on the same basis, for example per 25-gram portion, and take your overall diet into account. | If protein is your main criterion, you’ll want to know what the same-sized snack portion actually provides. Around 36% of consumers make protein content their top priority. |
| Salt and flavour | Check the ingredients and salt content of the variety; ‘no added fat’ does not automatically mean ‘unsalted’. | For an everyday snack, you’ll want an unsalted option that suits your taste. Around 27% of consumers prioritise unsalted products. |
| Portion size and energy | Weigh out the amount you want and compare products at the same weight. Here, 25 grams is a basis for comparison, not a personal limit. | If you want to keep track of your portions during long study sessions, compare protein and energy together. Portion control is the top priority for around 18% of consumers. |
| Packaging and storage | Check the net weight and follow the sealing and storage instructions on the pack. | If you’re planning several snack breaks, you’ll want packaging that’s practical to reseal and that you can use up. Convenient packaging is a priority for around 19% of consumers. |
Common pitfalls when buying almonds
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Assuming ‘high protein’ is a proven product claim
A protein figure in grams does not automatically mean that a commercial claim applies. The Netherlands Food and Consumer Product Safety Authority (NVWA) says that voluntary food information must not be misleading, confusing or ambiguous.
Check the nutritional information on the label first, and don’t assign a claim to a product based solely on the search term ‘high protein’.
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Confusing no added fat with unsalted
How a product is prepared and its salt content are two different things. Duyvis describes Almonds Original as oven-roasted without added oil or fat, while the Joybuy product page checked for Duyvis Oven Roasted Almonds lists 1.1 grams of salt per 100 grams.
Check the ingredients and salt content of the specific variety as well as how it’s prepared.
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Reading the per-100-gram figure as a snack portion
Protein and energy figures per 100 grams don’t apply to a smaller portion. A 25-gram portion contains a quarter of the declared amounts per 100 grams.
Convert products to the same portion weight and look at both protein and energy.
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Choosing packaging that doesn’t suit how you use it
If you can’t seal a pack properly after use or don’t use it all, you may end up with leftovers or waste.
Choose an amount that suits your needs and follow the product’s sealing and storage instructions.
Brands and varieties compared
Duyvis
The options mentioned include unsalted almonds and the savoury roasted Almonds Original.
- Duyvis describes Almonds Original as oven-roasted without added oil or fat and lists a 125-gram pack.
- This description says nothing about study performance or protein content; ‘no added fat’ does not automatically mean unsalted.
Albert Heijn
AH Unsalted Almonds are a roasted variety whose label lists nutritional values per 100 grams.
- The 190-gram pack checked lists almonds as the ingredient, with 27 grams of protein and 627 kcal per 100 grams.
- The label warns that the product may contain other nuts and peanuts; check the pack if you have an allergy.
Jumbo
Jumbo Unsalted Almonds, in a 140-gram pack, are roasted and list nutritional values per 100 grams and per portion.
- The label lists 99% almonds and 21 grams of protein per 100 grams.
- The ingredients also include sunflower oil, so unsalted does not mean no added oil in this case.
PLUS
PLUS Unroasted and Unsalted Almonds are an unroasted variety for anyone who wants to compare ingredients and nutritional values.
- The label on the 200-gram pack lists almonds only, with 24 grams of protein, 591 kcal and 0.03 grams of salt per 100 grams.
- The possibility of other nuts and peanuts being present is still relevant if you have allergies.
ALDI
TRADER JOE’S Unroasted Almonds are described as a variety sold in a 200-gram pack.
- ALDI describes these almonds as untreated and the pack as resealable.
- This product description does not provide a basis for attributing a protein value or a benefit for sports recovery to this variety.
Lidl
The Alesto range includes Spanish almonds in 200-gram packs.
- The product information mentioned gives you a starting point for comparing the variety and packaging.
- Don’t assume that all varieties are unsalted or have the same nutritional values; check the label on the pack you choose.
Almond products at Joybuy
This selection of Joybuy products includes plain, unsalted and savoury roasted almonds for a snack break. Compare the nutritional values and ingredients of the specific variety; the protein figures listed do not in themselves confirm a claim such as ‘high protein’.
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Jia Zhou Yuan Ye Original Almond Kernels, 160 g
An option to compare if you’re looking for almonds with a stated protein value per 100 grams.
Ingredients: 100% almond kernels. Protein: 21.5 g per 100 g. Salt: 0.028 g per 100 g.
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g'woon raw, unsalted almonds, 200 g
A good fit for comparing raw, unsalted almonds for a snack break.
Protein: 24 g per 100 g. Salt: 0.03 g per 100 g.
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Anatolia roasted, salted almonds, 500 g
A salted variety to include in your comparison if you enjoy a savoury flavour.
Protein: 21 g per 100 g. Salt: 1.0 g per 100 g.
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Anatolia Badem Natural almonds, 500 g
A plain variety to compare if you’re looking for almonds with no salt listed.
Ingredients: 100% almonds. Protein: 21.0 g per 100 g. Salt: 0.00 g per 100 g.
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g'woon roasted, salted almonds, 150 g
A roasted, salted option if you want to consider the salt content as well as the flavour.
The product description lists 97% almonds and sunflower oil. Protein: 21 g per 100 g. Salt: 1 g per 100 g.
Frequently asked questions
How much protein is in a handful of almonds?
The Netherlands Nutrition Centre lists an average of 5.4 grams of protein per 25 grams of unsalted almonds. The labels on the varieties checked give different amounts per 25 grams: AH 6.75 grams, PLUS 6 grams and Jumbo 5.25 grams. Use the label for the specific variety when comparing products.
Can I describe a product as ‘high protein’ based on its protein content in grams?
Not based only on the number of grams of protein per 100 grams. The Netherlands Food and Consumer Product Safety Authority (NVWA) says that voluntary food information must not be misleading, confusing or ambiguous, and that nutrition claims are subject to applicable conditions. The protein figures listed do not in themselves confirm a claim for a specific product.
Do I need a protein shake as well as almonds if I exercise between study sessions?
Not necessarily. The Netherlands Nutrition Centre says recreational athletes do not need special protein shakes or bars. Consider your overall diet. Special products can be useful when people who exercise intensively do not get enough protein from ordinary food or cannot have a full meal.
How should I store an opened pack of almonds?
Follow the instructions for the variety you’ve chosen. AH recommends storing its product in a cool, dark and dry place and closing the pack securely after use; PLUS and Jumbo advise storing theirs in a dry, dark place. Refer to the best-before information on the packaging rather than relying on a general storage period.
What should I look out for if I have an almond or other nut allergy?
If you have a known almond allergy, almonds are not a suitable snack. The NVWA lists almonds as a nut allergen that must be declared separately. Also check for warnings about other nuts and peanuts; unsalted or unroasted does not mean allergen-free.
What rules apply to warnings about possible cross-contamination?
According to the NVWA, new rules for precautionary allergen warnings on labels came into effect on 1 January 2026. These concern precautionary warnings and do not replace the declaration of almonds when they are present as an ingredient.