Unroasted, unsalted organic almonds can be a useful addition to your training breakfast, provided you check the organic certification and ingredients on the exact pack. Don’t treat them as a replacement for carbohydrate-rich foods: the Netherlands Nutrition Centre highlights the importance of carbohydrates in endurance sports. If you eat shortly before running or are prone to digestive issues, pay extra attention to timing and portion size.
You’re looking for organic almonds as an easy breakfast addition, and you tailor the rest of your meal to the carbohydrates your training requires. The Netherlands Nutrition Centre includes carbohydrates as part of the diet for endurance sports.
If you eat relatively shortly before training or experience digestive issues while running, meal timing, portion size and fibre content may all play a part. The British Dietetic Association and Sports Dietitians Australia offer general sports nutrition advice on eating before exercise.
You want to be able to distinguish organic certification from terms such as unroasted, unsalted or natural. So check the organic labelling and ingredients on the pack of the exact product you’re buying.
First, decide whether you’re looking for almonds to add to breakfast or whether you mainly need food for a long training session. Then consider when you’ll eat them, the certification and the packaging.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Carbohydrates in your breakfast | Check the nutritional information per 100 g and consider the other parts of your meal too. | When I put together a breakfast for marathon training, I want to know whether the whole meal meets my training needs. Around 36% of consumers make having enough fuel for training their top buying priority. |
| Digestive comfort and timing | Take into account when you eat, your portion size and how you respond during training. | If I eat shortly before running, I want to consider what feels comfortable for me; an organic label says nothing about personal tolerance. Around 29% of consumers give digestive comfort top priority. |
| Organic labelling | Check the EU organic logo, control code and ingredients for the exact product. | If I specifically want to buy organic, I want to be able to distinguish it from unroasted or unsalted. Around 21% of consumers prioritise verifiable organic product information. |
| Pack size and storage | Compare the net weight and choose packaging that can be sealed securely after opening. | If I eat them regularly for breakfast, I want packaging that suits how I use them and keeps them fresh. Around 14% of consumers focus mainly on stock and waste. |
Adding almonds as a topping doesn’t automatically make breakfast high in carbohydrates. For marathon training, the make-up of your whole meal still matters.
Think about what else you’re eating and tailor your meal to when you’re training; don’t let a product’s organic credentials take the place of checking its nutritional information.
These terms describe different properties. According to Duyvis product information, Unsalted Almonds also contain sunflower oil, so unsalted doesn’t automatically mean a product contains only almonds.
For the exact product, check the ingredients, organic product information and preparation method.
A larger pack won’t necessarily suit how you use the product. Almonds can also go rancid or mouldy if they aren’t stored properly.
Choose an amount you can use and follow the storage instructions on the pack. Seal it securely after opening.
AH Organic Unroasted Almonds, 150 g, is described as an unroasted, unsalted organic option.
Jumbo Organic Unroasted Almonds, 175 g, is described as organic and unsalted; the product information lists control code NL-BIO-01.
PLUS Organic Almonds, 150 g, is described as skin-on, unroasted and unsalted.
Duyvis Unsalted Almonds, 125 g, is an unsalted option that the manufacturer also suggests using at breakfast.
Lidl describes Alesto Spanish almonds in several 200 g varieties. The brand’s marketing suggests eating nuts as a snack or using them as a topping.
ALDI describes Trader Joe's Almonds, 200 g, as roasted and salted or roasted with a smoky flavour.
These Joybuy options are almonds for breakfast or as a topping. Check the pack separately to see whether the product is organically certified.
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The product description suggests adding them to yoghurt and cereal for breakfast.
The product description states that they contain 100% almond kernels. Contains almonds and is not suitable for anyone with a known almond allergy.
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The product description suggests enjoying them as a snack; the title describes the almonds as raw and unsalted.
Check the ingredients and allergen information on the pack. Almonds are an allergen.
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The product description suggests enjoying them as a snack or as a topping for yoghurt and salads.
The description states that they contain 100% almonds. Contains almonds and is not suitable for anyone with a known almond allergy.
Organic certification tells you about how a product is produced, not how it affects sports performance. The Netherlands Nutrition Centre highlights the importance of carbohydrates in endurance sports, so assess your whole meal and think of almonds as a possible addition.
Check the EU organic logo, control code and agricultural origin statement on the pack. The European Commission explains the rules for using the EU organic logo; always check the information for the exact product.
No. General sports nutrition advice doesn’t say that everyone should avoid almonds. The British Dietetic Association recommends a low-fat, high-carbohydrate snack or light meal before exercise, usually two to three hours beforehand. For digestive issues, Sports Dietitians Australia suggests a low-fibre meal two to four hours before running; take your own response into account.
Follow the instructions on your pack and store the almonds somewhere cool, dry and dark. Seal them securely after opening. The Netherlands Nutrition Centre lists rancidity and mould as signs of loss of quality or spoilage in nuts.
Almonds are an allergen, even when they’re organic. Products containing almonds aren’t suitable if you have a known almond allergy. If you have other allergies, check the ingredients and warnings on the pack of the exact product. The Netherlands Nutrition Centre provides general information about allergens.
