Vegan athletes
You want to know how much protein a handful of almonds provides and how nuts fit alongside other plant-based foods. The Netherlands Nutrition Centre lists wholegrains and pulses among its plant-based protein sources.
Who are these options for?
Vegan shoppers who check labels
You’re looking for a product whose ingredients and vegan information suit your diet. A preparation method such as unroasted or unsalted does not, by itself, tell you whether a product is labelled as vegan.
Everyday snack buyers
You take almonds with you or use them as a topping, so you also want to check the serving size, salt content and storage instructions on the packaging.
What should you look for when choosing?
First compare the ingredients and vegan information for the exact product. Then check the nutritional information per serving, salt content and packaging.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Protein per serving | Compare the same serving size and consider the snack as part of your overall daily diet. | If I’m building my sports nutrition around plant-based foods, I want to know what one handful actually contributes. Around 36% of consumers prioritise the protein contribution of sports nutrition. |
| Ingredients and vegan information | Read the ingredients list and vegan label on the exact packaging; check allergen information separately. | If I want to eat plant-based, I need to be able to assess the ingredients of this exact product. Around 29% of consumers prioritise whether a product is suitable for vegans. |
| Serving size, energy and salt | Compare nutritional information for equal quantities and check the salt content of seasoned almonds. | For an everyday snack, I want to take my serving size and its nutritional information into account. Around 21% of consumers prioritise this daily snack balance. |
| Packaging and cost | Compare the same product by price per kilogram and check the pack size and storage and resealing instructions. | If I buy almonds regularly, I want to choose packaging that suits how I use them and keeps them fresh. Around 14% of consumers prioritise packaging and purchase costs. |
Common pitfalls
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Confusing protein per 100 g with the amount in your snack serving
A figure per 100 g doesn’t tell you how much protein you get from a handful. The Netherlands Nutrition Centre uses a 25 g handful of unsalted almonds as its serving size, which provides an average of 5.4 g of protein.
Weigh out a comparable serving and use the nutritional information on the packaging you buy.
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Assuming ‘no added oil’ means unsalted
Duyvis describes Almonds Original as oven-roasted with no added oil or fat; the product page also lists 1.2 g of salt per 100 g.
Assess the preparation method, ingredients and salt content separately.
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Confusing vegan with allergen-free
A vegan label doesn’t tell you whether a product is suitable for someone with a nut or peanut allergy. The Netherlands Food and Consumer Product Safety Authority explains that relevant allergens must be declared on the label.
If you have a relevant allergy, check the ingredients and warnings on the specific packaging.
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Looking only at the price per pack
The packs we checked range in size from 140 to 200 g. Comparing bags without taking their contents into account makes it harder to compare the products meaningfully.
Compare the same type of product by price per kilogram and choose a quantity that suits how you use and store it.
Brands compared
Albert Heijn
The AH Amandelen ongezouten 190 g and AH Terra Ongebrande amandelen 200 g products we checked each list almonds as an ingredient and carry a vegan label.
- The ingredients and vegan information are clearly stated for these two products.
- This information applies to the products listed, not the entire nut range. The nutritional information is supplied by the manufacturer.
PLUS
PLUS Amandelen ongezouten 150 g is a roasted product with a vegan label.
- The ingredients list states that it contains 98% almonds.
- The list also includes sunflower oil, so in this case ‘unsalted’ does not mean ‘no added oil’.
Jumbo
Jumbo Ongezouten Amandelen 140 g is a roasted product with ingredients and serving information.
- The ingredients list states that it contains 99% almonds and sunflower oil.
- The plant-based ingredients listed do not, by themselves, prove that the product has independent vegan certification.
Duyvis
Duyvis describes Almonds Original 125 g as savoury-seasoned, oven-roasted almonds.
- Duyvis says no oil or fat is added.
- The ingredients list includes a savoury seasoning mix, and the nutritional table states 1.2 g of salt per 100 g. The brand description makes no claims about vegan certification or any particular recovery benefits.
ALDI
ALDI describes TRADER JOE'S Ongebrande amandelen 200 g as untreated and packaged in a resealable bag.
- The description provides information about the preparation method and packaging.
- This information does not substantiate any particular protein performance or vegan certification; check the details on the packaging.
Lidl
The Lidl product page describes Amandelen ongebrand in a 200 g pack.
- The product type and pack size are stated.
- Check the ingredients, nutritional information and vegan details on the exact packaging you buy.
Almonds at Joybuy
This selection of Joybuy products includes almonds for snacking and toppings, including plain, unroasted and salted options.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
Almond kernels for anyone looking for a snack or topping.
Ingredients: 100% almond kernels. Protein: 21.5 g per 100 g.
Check the vegan and allergen information on the packaging.
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g'woon Almonds Raw & Unsalted 200 g
An unroasted, unsalted option for anyone looking for almonds prepared this way.
Protein: 24 g per 100 g. Check the ingredients, vegan information and allergens on the packaging.
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Anatolia Roasted Salted Almonds 500 g
A roasted, salted option for anyone looking for almonds with a touch of salt.
Protein: 21 g per 100 g. Salt: 1.0 g per 100 g. The ingredients list states that it contains almonds and salt.
Check the vegan and allergen information on the packaging.
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Anatolia Badem Natural (Amandel) 500 g
A plain option for anyone looking for almonds to enjoy as a snack or add to dishes.
Ingredients: 100% almonds. Protein: 21 g per 100 g. Check the vegan and allergen information on the packaging.
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g'woon Roasted & Salted Almonds 150 g
A roasted, salted option for anyone looking for that flavour in a snack or topping.
Protein: 21 g per 100 g. Salt: 1 g per 100 g. The ingredients list states that it contains almonds, sunflower oil and salt.
Check the vegan and allergen information on the packaging.
Frequently asked questions
Do I need special protein products as a recreational vegan athlete?
Not necessarily. According to the Netherlands Nutrition Centre, recreational athletes don’t need special protein shakes or bars if their usual diet provides enough protein. Consider your overall diet and combine a range of plant-based foods.
Is a vegan label enough if I have a nut allergy?
No. Vegan and allergen information answer different questions. If you have a relevant allergy, check the ingredients and warnings on the specific packaging; the Netherlands Food and Consumer Product Safety Authority explains how allergens are labelled.
How should I store an opened pack of almonds?
Follow the instructions on the packaging. Albert Heijn recommends storing the products mentioned in a cool, dark, dry place and resealing them securely after use; Jumbo advises storing its product in a dry, dark place. These product instructions don’t mean that every pack will keep for the same length of time once opened.
How can I compare the cost of different packs?
Compare the price per kilogram of the same type of product, as the packs covered here come in different sizes. Also check that the ingredients and preparation method match before comparing prices.
Are almonds non-vegan because bees pollinate them?
The Dutch Association for Veganism says this general conclusion is an oversimplification, as bees are used to pollinate many agricultural crops. Where practical, the association prefers products that don’t involve the use of farmed insects. This is an ethical consideration, not a legal labelling requirement for everyone who buys almonds.