A 25 g handful of unsalted almonds provides 5.4 g of protein and 158 kcal, according to the Netherlands Nutrition Centre. Use almonds as a measured addition to your TV dinner, choosing based on the ingredients, salt content and packaging. Make decisions about sports nutrition based on your overall diet, not just one snack.
You want to know how much protein a handful of almonds provides after a workout, without automatically treating a snack as a complete recovery meal. According to the Netherlands Nutrition Centre, 25 g of unsalted almonds provides 5.4 g of protein.
You want to choose an amount in advance that fits your diet, rather than treating the whole bag as one portion. The Netherlands Nutrition Centre lists 158 kcal for a 25 g handful of unsalted almonds.
You’re looking for an unsalted, untreated or oven-roasted option, and a bag that suits how often you eat almonds. The product features described vary by product range, not just by brand.
Choose this option: if you’re looking for an unsalted variety; the Netherlands Nutrition Centre includes unsalted nuts in the Wheel of Five healthy eating guidelines.
Bear in mind: unsalted doesn’t automatically mean unroasted; check the exact packaging.
Choose this option: if you’re looking for an untreated variety; ALDI describes Trader Joe’s almonds as unroasted and the packaging as resealable.
Bear in mind: the preparation method and resealable packaging don’t indicate higher protein content or better recovery after exercise.
Choose this option: if you’re looking for a savoury roasted variety; Duyvis describes Almonds Original as oven-roasted.
Bear in mind: Duyvis says they’re roasted without added oil or fat; that alone doesn’t mean the product is fat-free or unsalted.
| What to consider | What should you check? | Who is this most important for? |
|---|---|---|
| Protein per portion | Compare protein and energy on the same basis, then calculate the amount for the portion you eat. The Netherlands Nutrition Centre’s general reference is 5.4 g of protein and 158 kcal per 25 g of unsalted almonds. | After exercise, I want to know how much protein my portion adds to my evening meal. Around 36% of consumers say protein content is their top priority when choosing. |
| Portion while watching TV | Choose your portion in advance; don’t treat the bag’s net weight as a single serving. | When watching television, I want to decide in advance how many almonds I’ll eat. Around 29% of consumers prioritise portion control. |
| Flavour and preparation | Check the exact variety, ingredients and salt information; a statement about added oil doesn’t tell you whether salt has been added. | I mainly choose based on whether the almonds are unsalted, untreated or savoury and roasted. Around 21% of consumers say preparation and flavour are their top priority when choosing. |
| Pack size and packaging | Compare the net weight, closure and storage advice, and decide on your portion separately. | I want packaging that suits how often I eat almonds and how I store them after opening. Around 14% of consumers say packaging is their top priority when choosing. |
A 25 g handful provides 5.4 g of protein and 158 kcal, according to the Netherlands Nutrition Centre. So the value per 100 g isn’t the value for that portion.
Compare products on the same basis and decide in advance how much you want to eat.
Duyvis describes a preparation method that uses no added oil or fat. This doesn’t tell you the total fat or salt content of the pack.
Read the ingredients list and nutrition table alongside the preparation details.
The packs described vary in size; a larger bag doesn’t determine how much you eat at a time.
Choose an amount that suits how you use them, and keep your portion separate from the total pack contents.
Duyvis describes Almonds Original as a savoury, oven-roasted almond range, sold in 125 g packs.
Albert Heijn has a product page for AH Unsalted Almonds.
Jumbo lists Unsalted Almonds in a 140 g pack.
Lidl sells almonds as part of the Alesto range of nuts, dried fruit and party snacks.
ALDI describes Trader Joe’s Unroasted Almonds as untreated, in a resealable 200 g pack.
PLUS lists Unsalted Almonds in a 150 g stand-up pouch.
The products below are almonds for a measured snack or an addition to your TV dinner, with plain and unsalted varieties alongside roasted, salted options.
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A good fit if you’re looking for an almond product whose protein content per 100 g you can compare.
The product information lists 100% almond kernels and 21.5 g of protein and 622 kcal per 100 g.
Contains almonds; not suitable for people with an almond allergy.
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A good fit if you’re looking for raw, unsalted almonds and want to compare nutrition values per 100 g.
The product information lists 24 g of protein and 591 kcal per 100 g.
Contains almonds; not suitable for people with an almond allergy. The ingredients list names almonds, but the allergen information says the product contains none of the 14 main EU allergens. If you have an allergy, don’t rely on the latter statement.
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A good fit if you’re looking for a savoury, roasted almond snack.
The product information lists 21 g of protein, 620 kcal and 1.0 g of salt per 100 g.
Contains almonds; not suitable for people with an almond allergy. The product information warns of a choking hazard for young children and says the product is not suitable for babies.
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A good fit if you’re looking for plain almonds to eat in a portion of your choice.
The product information lists 100% almonds and, per 100 g, 21 g of protein, 578 kcal and 0.00 g of salt.
Contains almonds; not suitable for people with an almond allergy.
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A good fit if you’re looking for roasted, salted almonds as a savoury snack.
The product information lists 21 g of protein, 667 kcal and 1 g of salt per 100 g. The ingredients include sunflower oil and salt; the pack is resealable.
Contains almonds; not suitable for people with an almond allergy.
The Netherlands Nutrition Centre lists 5.4 g of protein for 25 g of unsalted almonds. Use this as a general guide; the nutrition information for the exact variety is on the packaging.
No, not automatically. According to the Netherlands Nutrition Centre, most people who exercise don’t need special protein shakes or bars if they eat a healthy, varied diet. So consider almonds as part of your overall diet.
Follow the instructions on the packaging of your product. For the unsalted almonds it looked at, Jumbo advises storing them in a cool, dry and dark place; ALDI describes the unroasted almonds it looked at as being in resealable packaging. This doesn’t provide a general storage period after opening.
No. If you have a known almond allergy, don’t choose almonds. Almonds are among the listed tree nut allergens. The Netherlands Food and Consumer Product Safety Authority points out that allergens can cause serious illness; check the allergen information on the packaging.
Use the packaging of the product you received for ingredient and nutrition information. Albert Heijn and PLUS point out that product details can change; if the information conflicts, contact the retailer concerned.
