Choose according to the ingredient you actually need to avoid: AH Unsalted Almonds are labelled gluten-free and lactose-free, but contain almonds and may contain peanuts and other nuts, according to Albert Heijn’s product page. Portion size matters just before exercise, too: Voedingscentrum advises against large portions and foods high in fat, protein or fibre.
You’re looking for something without gluten, lactose or a specific allergen. Check the dietary claim, ingredients and potential cross-contamination as separate pieces of information. The Netherlands Food and Consumer Product Safety Authority explains that prepacked products should display allergen information on the label.
You want to choose a small snack and take the timing and your own tolerance into account. Voedingscentrum advises against having a large portion or a food high in fat, protein or fibre just before exercise.
You want to take an amount that suits when you’ll eat it and compare the information on the packaging. Voedingscentrum advises storing nuts in a tightly sealed container in a dry place.
Start with the ingredient you need to avoid. Then consider when you’ll eat it and the portion size, before comparing the ingredients and storage instructions.
| What to consider | What to look for | Who should pay particular attention? |
|---|---|---|
| Dietary restrictions and allergens | Check the claim, ingredients and warnings for the exact product. | If you need to avoid gluten, lactose or a specific allergen, you’ll want to know exactly which information applies to your situation. Around 36% of consumers prioritise dietary restrictions. |
| When you eat and stomach comfort | Weigh up the time until your training and the portion size against the fat, protein and fibre in that portion. | If you want something to eat shortly before training, look for a portion that suits the timing and your own tolerance. Around 29% of consumers prioritise timing and stomach comfort. |
| Ingredients and nutritional information | Compare the ingredients and nutritional information for the exact product, for example per 100 g. | If you’re looking for a simple list of ingredients, you’ll also want to know what ingredients and nutritional values it includes. Around 21% of consumers prioritise this information. |
| Portioning and storage | Check the pack size, any serving information and the storage instructions on the packaging. | If you take snacks with you for several training sessions, you’ll want to portion them out and store the rest properly. Around 14% of consumers prioritise portioning and storage. |
A gluten-free and lactose-free label doesn’t mean a product is free from almonds or other allergens. For example, AH Unsalted Almonds are labelled as both, but contain almonds and may contain peanuts and other nuts.
First, identify the ingredient you need to avoid. Then check the claim, ingredients and warnings on the exact packaging.
Unsalted says nothing about the amount of fat, protein or fibre. Voedingscentrum advises against large portions and foods high in these nutrients just before exercise.
Take the timing and portion size into account; don’t assume that ‘unsalted’ means a snack is easy to digest.
A list containing only almonds doesn’t prove that the product is free from possible traces of peanuts or other types of nuts. Albert Heijn and PLUS product pages provide allergen information as well as ingredients.
Read the warnings alongside the ingredients list, even for an unroasted product with no added ingredients.
A 500 g pack, such as ALDI’s unsalted nut mix, isn’t the same as a portion to have just before exercise. A large pack also needs to be stored properly after opening.
Portion out what you’re taking with you and store the rest in a tightly sealed container in a dry place, as Voedingscentrum advises.
The product page for AH Unsalted Almonds states that they are gluten-free and lactose-free, and lists almonds as an ingredient.
Jumbo Unsalted Almonds 140 g is a roasted variety with a published ingredients list and nutritional information.
Duyvis Unsalted Peanuts is a peanut product with ingredients information from the manufacturer.
PLUS Unroasted and Unsalted Almonds is a product range that lists almonds as its only ingredient.
The unsalted nut mix is sold under the TRADER JOE'S product brand.
Lidl lists unsalted Californian pistachios as one of its product types.
These Joybuy products include snacks made from chestnuts, peanuts, almonds and cashews. Check each product’s listed ingredients and allergen information to make sure they suit your dietary requirements.
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An option if chestnuts suit your diet and you’re looking for a ready-to-eat snack.
The product description states that these are 100% roasted chestnuts, describes them as gluten-free and gives the pack size as 125 g.
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This could be a good fit if chestnuts suit your diet and you want to portion out your snack.
The product description states that these are 100% chestnut kernels in individual packs; according to the description, the chestnuts are ready to eat.
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An option if you can eat peanuts and are looking for an unsalted peanut snack.
The product description lists 99% peanuts and sunflower oil, and says the product may contain cashews. The nutritional information lists 50 g of fat per 100 g, so portion size and timing matter if you’re having it just before exercise.
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This could be a good fit if almonds suit your diet and you’re looking for an unroasted, unsalted variety.
The product description lists almonds as an ingredient. The nutritional information lists 50 g of fat and 13 g of fibre per 100 g, so bear this in mind when deciding how much to have just before exercise.
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An option if cashews suit your diet and you’re looking for a roasted, unsalted variety.
The product description lists cashews as an ingredient. The nutritional information lists 46,67 g of fat per 100 g, so portion size and timing matter if you’re having it just before exercise.
No. AH Unsalted Almonds are labelled gluten-free and lactose-free, but contain almonds and may contain peanuts and other types of nuts. Check separately for the ingredient you need to avoid.
Not automatically. Peanuts aren’t tree nuts, but they are a separate allergen, as Stichting Voedselallergie explains. Duyvis also states that its product may contain traces of nuts. If you have a diagnosed allergy, make your choice in line with personal medical advice and the information on the exact packaging.
No. A lactose-free label alone doesn’t prove that the product is free from milk protein. HagaZiekenhuis explains that lactose and milk protein are different.
There’s no universal waiting time that applies to every small nut snack. Voedingscentrum advises having a proper meal around 2 to 3 hours before exercise and avoiding large portions and foods high in fat, protein or fibre just before you start. Bear this in mind when considering portion size and timing.
No. Albert Heijn gives 25 g as the serving size for AH Unsalted Almonds, and Jumbo publishes nutritional information per 25 g for its almonds. This information helps you compare quantities, but it isn’t personal sports nutrition advice.
