Walkers comparing protein per portion
You want to know how much protein you’re actually getting in a small portion, without treating a handful of nuts as a complete recovery meal.
Who are almonds suitable for as a walking snack?
Walkers who pay attention to preparation and salt
You’re looking for unsalted almonds and also want to check whether they’re raw or roasted, and whether oil has been added.
Walkers who prepare portions in advance
You want to divide a pack into practical portions and keep the nuts dry and well sealed while you’re out, as advised by the Voedingscentrum.
What should you look for when choosing?
First compare the same portion size, then check the ingredients and preparation, and finally decide how you’ll store the nuts while you’re out.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Protein per portion | Compare the nutritional value for the same portion size, such as 25 grams, and consider how much you actually want to eat. | If you mainly want to estimate your protein intake during a walking break, it’s better to compare an eating portion rather than just figures per 100 grams. Around 42% of consumers prioritise protein content. |
| Salt and preparation | Check the ingredients and salt content of the exact variety. Unsalted does not automatically mean unroasted or oil-free. | If you want to limit added salt or choose a particular preparation, check both the product description and the ingredients. Around 33% of consumers prioritise ingredients and preparation. |
| Portioning and storage | Check the pack size and closure; store nuts in a dry, well-sealed container, as advised by the Voedingscentrum. | If you want to prepare small portions to take with you, check how many portions you can get from the pack and how to reseal the rest. Around 25% of consumers prioritise convenience when portioning and storing. |
Common pitfalls
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Confusing the figure per 100 grams with your walking portion
A small portion contains less protein than the amount shown on the label per 100 grams. For a general handful of unsalted almonds weighing 25 grams, the Voedingscentrum lists an average of 5.4 grams of protein and 158 kcal.
Work out the nutritional value for the amount you’ll actually take with you and eat.
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Assuming unsalted means unroasted or oil-free
Unsalted almonds may be roasted and contain sunflower oil. Preparation methods and ingredients vary between products.
Check the ingredients and preparation information separately if you want to avoid both salt and oil.
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Thinking a protein snack is essential for recovery
Wandel.nl says that walkers who eat a normal diet do not need protein shakes. A higher protein figure on a label is not proof of better recovery.
Consider the snack as part of your overall diet, and don’t take product-specific recovery claims at face value without evidence.
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Treating a whole pack as one walking portion
The packs reviewed range in size from 125 grams for Duyvis Unsalted Almonds to 200 grams for AH Terra. The contents of a bag are not the same as the amount you’ll eat during one break.
Weigh or measure the portion you want to take with you in advance, and seal the remaining nuts well.
Brands to consider
Albert Heijn
AH Terra Unroasted Almonds are an unroasted, unsalted option.
- For this variety, Albert Heijn lists almonds as the only ingredient, 26 grams of protein per 100 grams and a portion size of 25 grams.
- This nutritional value applies to this product and, on its own, says nothing about recovery or other products from the brand.
Duyvis
Unsalted Almonds and Almonds Original show how preparation and salt content can vary between varieties.
- Duyvis lists 24 grams of protein per 100 grams for both varieties.
- Unsalted Almonds contains sunflower oil. Duyvis says Almonds Original is roasted without added oil, but the manufacturer also lists salt as an ingredient and 1.2 grams of salt per 100 grams.
Jumbo
Jumbo Unsalted Almonds are a roasted, unsalted option.
- Jumbo lists 99% almonds, sunflower oil and 21 grams of protein per 100 grams.
- The nutritional value and ingredients apply to this specific variety.
PLUS
PLUS Unsalted Almonds are a roasted variety in a 150-gram pack.
- PLUS lists 98% almonds, sunflower oil and 23 grams of protein per 100 grams.
- The description as a stand-up pouch does not confirm that the pack is resealable.
ALDI
According to the product information, the TRADER JOE'S almonds reviewed are available either unroasted or roasted with a savoury flavour.
- ALDI describes the 200-gram unroasted variety as untreated and resealable; the roasted varieties are also described as resealable.
- The preparation options described do not provide a basis for ranking the protein values of these products against one another.
Lidl
Lidl lists a product called Unsalted Almonds, item number 172897.
- The product description makes it easy to identify the unsalted variety.
- The product page says it is available in store; check the exact pack and label when you buy it.
Almonds at Joybuy
These Joybuy products include unroasted and unsalted almonds, as well as roasted, salted varieties. Compare the nutritional values and ingredients on the exact pack before choosing.
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g'woon Almonds Raw & Unsalted 200 g
A good match if you’re looking for unroasted, unsalted almonds with no other ingredients.
The product information lists 24 g of protein per 100 g and almonds as the only ingredient. Store in a cool, dry place and seal the pack well.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
An option if you’re looking for almond kernels that, according to the product information, are ready to eat.
The product information lists 100% almond kernels, 21.5 g of protein and 0.028 g of salt per 100 g. Seal the pack well after opening.
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Anatolia Badem Natural (Almond) 500 g
A good match if you prefer almonds with no added salt.
The product information lists 100% almonds and 21 g of protein per 100 g. Store in a cool, dry place and seal the pack after opening.
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Anatolia Roasted Salted Almonds 500 g
A roasted, salted option for anyone who prefers a savoury flavour to an unsalted variety.
The nutritional information lists 21 g of protein and 1.0 g of salt per 100 g. Choose an unsalted variety if added salt doesn’t suit your preference.
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g'woon Roasted & Salted Almonds 150 g
A good match if you’re looking for roasted, salted almonds as a savoury snack.
The nutritional information lists 21 g of protein and 1 g of salt per 100 g. Seal the pack well after opening; choose unsalted almonds if added salt doesn’t suit your preference.
Frequently asked questions
How much protein is in a handful of almonds?
The Voedingscentrum lists an average of 5.4 grams of protein per 25-gram handful of unsalted almonds. For the AH Terra variety reviewed, the declared value works out at 6.5 grams per 25 grams. These are nutritional values, not measured recovery results.
Do you need special protein snacks for walking?
According to Wandel.nl, walkers who eat a normal diet do not need protein shakes. Choose a snack based on what you want to eat and your overall diet; almonds aren’t essential for a walk.
What’s the difference between unsalted and unroasted?
Unsalted describes the salt content, while unroasted describes how the almonds are prepared. An unsalted variety may still be roasted or contain sunflower oil, so check the ingredients and preparation information on the pack.
How should you store almonds before and during a walk?
Store nuts in a dry, well-sealed container, as advised by the Voedingscentrum. For its unroasted almonds, AH Terra advises storing them in a cool, dark, dry place and resealing the pack properly after use.
What should you look for if you have an almond allergy?
Almonds contain the allergen almond. If you have an allergy, check the ingredients list and warnings on the exact pack; unsalted or unroasted does not mean allergen-free. The NVWA says allergens from the mandatory group of 14 must be clearly stated on the label.