Almonds with Crisps: Checking Protein and Portion Size

Who are these almonds for?

Protein-conscious fitness enthusiasts

You want to include a portion of nuts in your shopping that contributes to your protein intake, without treating almonds as a complete post-workout solution.

Snackers mindful of portion size

You eat almonds alongside other foods and want to weigh up both the protein and energy content of the portion you actually have.

Fans of savoury almonds

You mainly choose almonds for their roasted flavour and want to know the difference between unsalted, salted and smoke-flavoured varieties.

What should you look for when buying?

What to consider	What to look for	Who is this most important for?
Protein per portion	Compare the protein and energy content for the same amount. The Voedingscentrum lists 5.4 g of protein and 158 kcal for 25 g of unsalted almonds.	If I choose almonds around my workouts, I want to know how much protein my portion provides rather than relying on eye-catching packaging. Around 33% of consumers prioritise protein content.
Portion size and energy	Decide how much you want to eat and check the nutritional values for that amount; a pack size is not a recommended portion.	I want to eat almonds alongside my other foods and choose the portion myself. Around 27% of consumers focus mainly on portion size and energy.
Flavour and preparation	Check the variety name and the information on the packaging. Raw and unsalted is different from roasted, salted or smoke-flavoured.	If I’m mainly looking for a savoury snack, I want to know how the almonds have been prepared and flavoured. Around 20% of consumers consider flavour and preparation the most important factors.
Packaging and convenience	Compare the net weight and see which pack size suits the way you use them. A stated delivery or collection option does not confirm that a specific shop has the product in stock.	I want to choose a pack size that suits my shopping and how I use the almonds, without assuming that a larger bag is automatically more convenient. Around 13% of consumers prioritise packaging and ease of purchase.
Allergen information	Read the information on the exact pack. For unpackaged products or food served in restaurants, ask for allergen information before buying.	If I’m buying almonds for someone with a relevant allergy, I check first whether the product is suitable. Around 7% of consumers check allergen suitability first.

Common buying mistakes

Taking a protein figure as proof of a ‘high protein’ claim

A stated amount of protein is not the same as evidence to support a commercial claim. The NVWA says that voluntary food information must not be misleading.

Read the nutritional information for the exact variety, and treat the amount of protein and the claim on the packaging as separate things.
Counting a whole bag as one portion

According to the Voedingscentrum, the general values of 5.4 g of protein and 158 kcal apply to 25 g of unsalted almonds, not to a whole pack.

Decide on your portion first, then compare the nutritional values of your chosen variety for that same amount.
Reading ‘no added fat’ as ‘low in calories’

Duyvis describes its Almonds Original as prepared without added oil or fat. That description from the manufacturer says nothing by itself about the variety’s total energy content.

Check the nutritional information for the exact roasted almonds; don’t use a description of the preparation method as a substitute.
Skipping the allergen information

Almonds are an allergen that must be listed in the relevant information. The NVWA also covers allergen information for unpackaged products.

Read the label on the exact pack. For unpackaged products, ask for the available allergen information before buying.

Brands to consider

Albert Heijn

Albert Heijn’s product information lists AH Unsalted Almonds.

The product identity and unsalted variety are specified.
This says nothing about the protein content of other products from the brand or their suitability for post-workout recovery.

Jumbo

Jumbo Unsalted Almonds are listed in a 140 g pack.

Jumbo says this variety should be stored in a cool, dry place away from light.
The pack size is not a recommended portion and does not indicate a higher protein content.

PLUS

PLUS lists Raw and Unsalted Almonds in a 200 g stand-up pouch.

The product name confirms that the almonds are raw and unsalted, as well as giving the net weight.
Delivery or collection options do not confirm whether the product is in stock at a specific branch.

Duyvis

Duyvis Almonds Original is a savoury, oven-roasted product in a 125 g pack.

According to Duyvis’s product description, the almonds are roasted without added oil or fat.
This is the manufacturer’s description, not an independent comparison or proof of a lower energy value.

Lidl

Lidl Netherlands lists a product variety called Unsalted Almonds.

The product description identifies the unsalted variety.
The retailer’s name is not a product brand name, and does not support a nutritional benefit or any claim about current stock.

ALDI

ALDI lists 200 g packs of TRADER JOE'S almonds in roasted salted and smoke-flavoured varieties.

The product information lists these varieties and says the pack is resealable.
The different varieties are not necessarily nutritionally identical, and do not prove a ‘high protein’ claim.

Almonds at Joybuy

Almonds available at Joybuy include both plain and savoury roasted varieties.

Jia Zhou Yuan Ye Original Almond Kernels, 160 g

A good choice if you’re looking for almond kernels and want to decide on your own portion size.

The product information lists 100% almond kernels as the ingredients and gives the protein content per 100 g.