For a balanced snack, an unsalted option is a good choice if you want to control the portion and ingredients yourself. Compare the protein with the energy per portion, and consider your overall diet when choosing sports nutrition: almonds alone do not make a recovery plan.
You want to snack on almonds and know in advance how much energy your portion will add. Weighing them and comparing unsalted varieties may matter more than a prominent protein claim on the front of the pack. Voedingscentrum uses 25 g as a reference portion for unsalted almonds.
You want to include the protein in almonds in your overall daily diet without losing sight of their energy content. Your needs depend in part on your training goals and intensity; Voedingscentrum recommends looking at your overall diet rather than focusing on a single snack.
You’re looking for a flavour you enjoy and want to make an informed choice between unroasted, oil-roasted and savoury seasoned almonds. Ingredients and salt content vary between varieties, as product information from Albert Heijn, PLUS, Jumbo and Duyvis shows.
First decide what portion fits your nutrition plan, then compare the label on the exact variety, including how it is prepared and its ingredients.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Portion and energy | Weigh your portion and use the nutritional values per 100 g shown on the pack. Voedingscentrum gives 158 kcal and 5.4 g of protein for a standard 25 g portion of unsalted almonds. | If you want to avoid having a larger snack than planned, portion control should be your first consideration. Around 36% of consumers put this need first. |
| Protein in relation to energy | Compare the protein and energy per 100 g, then calculate both for the portion you actually eat. | If you want to fit almonds into your sports nutrition without losing sight of their energy content, compare both values. Around 29% of consumers prioritise protein in relation to energy. |
| Preparation and flavour | Check whether the almonds are unroasted, roasted or roasted in oil, and check the salt and seasonings separately. | If flavour and preparation are your main priorities, check for oil and salt too: unsalted does not automatically mean that no oil has been added. Around 21% of consumers put flavour and preparation first. |
| Packaging and storage | Choose a pack size that suits how you use the almonds and follow the storage instructions; keep nuts dry and in a well-sealed container. | If you want to manage your supplies practically, choosing the right quantity and sealing the pack carefully are important. Around 14% of consumers prioritise these needs. |
Voedingscentrum puts a 25 g portion of unsalted almonds at 158 kcal. A 140 g to 200 g pack contains several portions of that size.
Weigh the amount you plan to eat in advance and use the nutritional values for the exact variety.
The unsalted, roasted varieties from PLUS and Jumbo contain sunflower oil. The AH variety mentioned and the unroasted PLUS variety list almonds as their only ingredient.
Read the ingredients list and compare energy and protein; the term unsalted does not describe the entire preparation process.
Duyvis describes Almonds Original as roasted without added oil or fat, but the ingredients also include salt in a savoury seasoning mix.
Check oil, salt and seasonings separately. Choose an unsalted variety if that is your preference.
Voedingscentrum recommends storing nuts in a dry place in a well-sealed container.
Choose an amount that suits how you use them and follow the storage instructions on the pack.
If nuts are not stored somewhere dry and in a well-sealed container, they may go to waste.
Almonds Original is a savoury seasoned almond snack in a 125 g pack.
AH Unsalted Almonds are a roasted variety whose ingredients list names almonds only.
Jumbo Unsalted Almonds 140 g are a roasted variety.
Lidl lists a product called Unsalted Almonds.
ALDI describes Trader Joe's Almonds 200 g in roasted salted and smoke-flavoured varieties.
The varieties described by PLUS include 200 g of unroasted, unsalted almonds and 150 g of unsalted, roasted almonds.
This selection of Joybuy products ranges from plain, unsalted almonds to roasted, salted varieties. Compare the product name and ingredients with your preferred preparation.
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The product information lists 100% almond kernels and nutritional values per 100 g, which you can use when planning a measured portion.
Contains almonds and is not suitable for anyone with an almond allergy.
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The product name describes raw, unsalted almonds, and the ingredients list names almonds. You can use the nutritional information per 100 g when planning your portion.
Contains almonds and is not suitable for anyone with an almond allergy.
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The product information lists 100% almonds. The nutritional values per 100 g can help you work a measured portion into your plan.
Contains almonds and is not suitable for anyone with an almond allergy.
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These are roasted, salted almonds, so choose this variety only if that preparation suits your preferences. The product information lists nutritional values per 100 g.
This is not an unsalted option. Contains almonds and is not suitable for anyone with an almond allergy.
Weigh your portion and multiply each value per 100 g by the portion weight divided by 100. For AH Unsalted Almonds, a 25 g portion works out at 6.75 g of protein and 156.75 kcal based on the declared values.
According to Voedingscentrum, recreational athletes do not need special protein products. Your needs may be higher if you do intensive strength or endurance training, so consider your overall daily diet and training goals rather than focusing only on the protein in almonds.
Check the ingredients list and allergen warnings on the pack. The NVWA says allergens must be clearly identifiable in the ingredients list. Stichting Voedselallergie notes that nut allergens remain stable when heated, so roasting is no reason to assume they have been removed.
Store nuts somewhere dry in a well-sealed container, and follow the instructions on the pack. For AH Unsalted Almonds, Albert Heijn advises storing them in a cool, dark, dry place and sealing the pack carefully after use.
