Calorie-conscious snackers
You want a measured portion after exercise and to keep an eye on the energy per serving, without mistaking a smaller portion for a low-calorie product.
Who are these almonds for?
People who keep an eye on protein
You want to know how almonds contribute to your protein intake and weigh that against your overall diet and training goals. The Netherlands Nutrition Centre lists everyday foods as potential sources of protein.
Shoppers who care about ingredients and convenience
You’re looking for unsalted, roasted or unroasted almonds, and want to consider the ingredients, packaging and ease of storage when making your choice.
What should you look for in post-workout almonds?
First decide what matters most to you. Then compare portion sizes, ingredients and packaging using the specific product information.
| What to consider | What to look for | Who it matters most to |
|---|---|---|
| Portion and calories | Compare kcal per 100 g and weigh your portion. The Netherlands Nutrition Centre lists 158 kcal for a typical 25 g handful of unsalted almonds. | If I want to keep track of my energy intake after exercise, I want to know how much I’m actually eating. Around 36% of consumers put portion control first. |
| Protein contribution | Use the protein value per 100 g to work out the amount in your portion. The Netherlands Nutrition Centre lists 5.4 g of protein per 25 g handful of unsalted almonds. | If I choose almonds for their protein, I want to weigh that contribution against my overall diet. Around 29% of consumers give protein top priority. |
| Ingredients and flavour | Check the almond content, any oil and flavourings. Albert Heijn lists only almonds in its unsalted variety; Jumbo and PLUS also list sunflower oil. | If I’m looking for simple ingredients or a savoury flavour, I want to be able to compare the ingredients on the packaging. Around 21% of consumers choose mainly based on ingredients and flavour. |
| Packaging and storage | Check the pack size and whether the packaging is resealable. The Netherlands Nutrition Centre recommends storing nuts in a sealed container in a dry place. | If I want to take almonds with me or store them after opening, I look for packaging that suits how I’ll use them. Around 14% of consumers put convenience first. |
Common buying mistakes
-
Confusing healthy with low-calorie
According to the Netherlands Nutrition Centre, a typical 25 g handful of unsalted almonds contains 158 kcal. Measuring a portion doesn’t change the energy value per amount.
Weigh the portion you eat and compare products on the same weight basis.
-
Assuming no added oil means fat-free or unsalted
Duyvis’s own product information says that Almonds Original are roasted without added oil or fat; its savoury variety does contain salt.
Check the ingredients and nutritional information for the specific variety separately from the preparation description.
-
Eating a larger portion to get more protein
More almonds also mean more energy. A handful on its own doesn’t give you the full picture of your protein intake or post-workout diet.
First assess your overall diet, then work out how much the portion you’ve chosen contributes.
-
Mixing up the nutritional information for similar varieties
Nutritional values and portion sizes apply to specific products. So don’t compare products based on similar names alone.
Check the packaging and compare values for the same weight in grams.
Almond brands compared
Albert Heijn
AH’s unsalted variety is an option if you’re looking for a short ingredients list.
- The product page lists only almonds and provides nutritional and portion information.
- The term ‘unsalted’ doesn’t mean the product is low in calories.
Jumbo
Jumbo lists unsalted roasted almonds made with sunflower oil.
- The product information gives nutritional values per 100 g and per 25 g portion.
- Here, ‘unsalted’ doesn’t mean no added oil.
PLUS
PLUS’s unsalted variety is sold in a stand-up pouch.
- The product page lists 98% almonds and sunflower oil.
- Check the nutritional values and ingredients on the pack you choose.
Duyvis
Duyvis describes Almonds Original as oven-roasted without added oil or fat.
- The product description offers a savoury roasted variety as a flavour option.
- The savoury variety contains salt; the preparation description doesn’t prove that it’s low in calories.
ALDI
ALDI lists Trader Joe’s roasted, unsalted almonds in a 200 g pack.
- The product description mentions resealable packaging.
- The product name alone doesn’t tell you how much energy it contains.
Lidl
Lidl lists both unsalted and unroasted almonds.
- The product names distinguish between preparation methods and whether salt has been added.
- Choose based on the nutritional information and ingredients for the specific pack.
Joybuy products for this snack choice
This selection of Joybuy products includes plain or unsalted almonds, as well as roasted, salted varieties. When choosing, pay attention to the portion and product information: almonds aren’t automatically low in calories.
Image unavailable
Jia Zhou Yuan Ye Original Almond Kernels 160 g
This variety is a good choice if you’re looking for raw, unsalted almonds.
Pack size: 160 g. Contains almonds; not suitable if you have an almond allergy.
Image unavailable
g’woon Almonds Raw & Unsalted 200 g
This raw, unsalted variety is a good choice if you’re looking for almonds with no added salt.
The product description lists 578 kcal and 21 g of protein per 100 g, and 100% almonds.
Image unavailable
Anatolia Roasted Salted Almonds 500 g
This roasted, salted variety is a good choice if you’re looking for a savoury flavour.
The product description lists 622 kcal and 21.5 g of protein per 100 g.
Image unavailable
Anatolia Badem Natural (Almond) 500 g
The 500 g pack is a good choice if you’re looking for a larger quantity of almonds.
Pack size: 500 g.
Image unavailable
g’woon Roasted & Salted Almonds 150 g
This roasted, salted variety is a good choice if you’re looking for a savoury snack.
The product description lists 620 kcal, 21 g of protein and 1 g of salt per 100 g.
Frequently asked questions about post-workout almonds
Are almonds low in calories?
No, plain almonds aren’t low in calories. The Netherlands Nutrition Centre lists 158 kcal for a typical 25 g handful of unsalted almonds. A smaller portion contains less energy, but doesn’t change the energy value per amount.
Do you need an extra protein snack after every workout?
Not necessarily. According to the Netherlands Nutrition Centre, recreational exercisers don’t need special protein shakes or bars. Consider your overall diet; if you do intense strength or endurance training, you may need more protein.
How should you store an opened pack of almonds?
Store nuts in a sealed container in a dry place, preferably somewhere cool. Also follow the storage instructions on the product packaging.
What should you look out for if you have a nut allergy?
Check the ingredients and any cross-contamination warnings on the specific pack. The Netherlands Food and Consumer Product Safety Authority explains the rules on declaring allergens; product information can vary between varieties.
Can a product be promoted as low-calorie or as helping recovery?
Nutrition and health claims for food must comply with European rules, including in online promotions. The Netherlands Food and Consumer Product Safety Authority takes action against incorrect or prohibited claims. A smaller portion or a brand description alone doesn’t prove that a product is low in calories or has a specific recovery benefit.