Almonds are not a low-calorie snack: in the EU, a ‘low calorie’ claim for solid foods is subject to a limit of 40 kcal (170 kJ) per 100 g. If you want to take almonds to work and keep your energy intake in check, weigh your portion and use the nutritional information for the specific product. Then compare the ingredients, salt content and packaging. If you’re stocking up for colleagues to share, allergen information and a resealable pack are especially important.
You want to eat almonds during a break and keep the energy in each snack portion in check. Weigh your portion and check the nutritional information for the exact product; the word ‘plain’ alone doesn’t tell you how much energy you’re consuming. The Netherlands Nutrition Centre gives 158 kcal for 25 g of unsalted almonds as a general reference.
You want to know whether an unsalted option is also free from added oil or flavouring. The products reviewed have different ingredients: Albert Heijn and PLUS list only almond or almonds for the options in question, while Jumbo also lists sunflower oil.
You’re buying snacks for several breaks or colleagues, and you’re considering pack size, whether the pack can be resealed and the allergen information. The Netherlands Nutrition Centre recommends storing nuts in a dry place in a tightly sealed container. Businesses that offer snacks must also meet allergen information requirements set by the Netherlands Food and Consumer Product Safety Authority (NVWA).
First compare the energy per 100 g with the amount you actually eat. Then check the ingredients, allergen information and storage instructions.
Choose this if: you’re looking for a simple ingredients list without savoury flavouring. PLUS lists only almonds in its unroasted, unsalted option.
Bear in mind: this option is still energy-dense. According to PLUS, the stated value for the option mentioned is 591 kcal per 100 g.
Choose this if: you want a roasted option without a salty flavour. Check the ingredients list for the specific product.
Bear in mind: ‘unsalted’ doesn’t automatically mean ‘no added oil’. For example, Jumbo lists sunflower oil in its Unsalted Almonds 140 g.
Choose this if: a savoury flavour matters more to you than an unsalted option.
Bear in mind: according to the product information, Duyvis Oven roasted almonds at Albert Heijn contain 1,1 g of salt and 635 kcal per 100 g. The brand’s claim that they’re roasted without added oil or fat doesn’t mean the almonds are fat-free.
| What to consider | What to check when buying | Who is this most important for? |
|---|---|---|
| Energy per break | Check the kcal per 100 g and weigh your portion; calculate kcal per portion as kcal per 100 g × grams ÷ 100. | If I want to keep my snack portion in check, I weigh it and use the information on the label; around 36% of consumers prioritise energy per break. |
| Ingredients and salt | Read the full ingredients list and check the salt per 100 g. | If you’re looking for a simple recipe and an unsalted option, check both details on the pack; around 29% of consumers make this their top priority when choosing. |
| Allergens when sharing | Keep the original packaging and read the allergen information for the exact product. | When stocking snacks for the office, I want to know which allergens are listed on the pack and make the product easy to identify; around 21% of consumers prioritise this. |
| Portioning and storage | Check the net weight and seal the pack tightly after use; store nuts in a dry place. | If I’m buying snacks for several working days, I want to be able to measure out portions easily and store the rest properly; around 14% of consumers prioritise convenience. |
These terms describe different qualities. For a ‘low calorie’ claim on solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g. Albert Heijn lists 635 kcal per 100 g for Duyvis Oven roasted almonds. Duyvis describes the preparation method as roasting without added oil or fat; that doesn’t mean the product contains no fat.
Check the kcal per 100 g separately from the ingredients and preparation method.
Net weight and portion size aren’t the same. Albert Heijn lists its Unsalted Almonds as a 190 g pack, with a portion size of 25 g. For Duyvis Oven roasted almonds, Albert Heijn lists a 125 g pack and an average portion of 30 g.
Weigh the amount you want to eat in advance and seal the rest of the pack tightly.
A loose container doesn’t show which allergen information applies to its contents. Almonds are relevant to people with nut allergies, and product labels may also list other allergens or warnings.
Keep the label available and make it clear which product you’re offering. The NVWA sets out information requirements for businesses; these don’t automatically apply in the same way when a colleague shares a pack privately.
The AH Unsalted Almonds option reviewed is roasted, making it a good choice if you’re looking for almonds without a salty flavour.
PLUS Unroasted and Unsalted Almonds are an option if you’re looking for unroasted almonds with a short ingredients list.
Jumbo Unsalted Almonds 140 g are roasted and suit anyone looking for almonds without a salty flavour.
Duyvis Almonds Original and the Oven roasted almonds listed by Albert Heijn are suited to anyone looking for a roasted, savoury flavour.
ALDI describes Trader Joe’s Unroasted Almonds as an untreated option in a resealable pack.
Lidl lists Unroasted Almonds 200 g as an option worth considering if you’re looking for unroasted almonds.
These Joybuy products include snack almonds in plain or unsalted options, as well as salted and roasted varieties. Compare the stated energy, ingredients and salt content of the specific pack, and choose an amount that suits your snack break.
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The stated nutritional information and ingredients make it easy to calculate a weighed snack portion.
Stated energy: 622 kcal per 100 g.
Ingredients: almond. Net weight: 160 g.
Contains almond; do not offer this product to anyone with an almond allergy.
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This unroasted, unsalted option is a good choice if you’re looking for almonds without added flavouring.
Stated energy: 591 kcal per 100 g.
Ingredients: almonds. Net weight: 200 g.
Contains almonds; do not offer this product to anyone with an almond allergy.
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The stated energy and salt content give you information to help assess a weighed portion.
Stated energy: 578 kcal per 100 g.
Stated salt: 0,00 g per 100 g. The description lists only almonds as an ingredient; net weight: 500 g.
Contains almonds; do not offer this product to anyone with an almond allergy.
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This roasted, salted variety is a good choice if you enjoy savoury flavours and don’t mind salt.
Stated energy: 620 kcal per 100 g.
Stated salt: 1,0 g per 100 g; the description says salt has been added.
Contains almonds; do not offer this product to anyone with an almond allergy.
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These roasted, salted almonds are an option if a savoury flavour matters more to you than an unsalted product.
Stated energy: 667 kcal per 100 g.
Stated salt: 1 g per 100 g. The description lists sunflower oil and a resealable pack.
Contains almonds; the description also mentions possible traces of peanuts and other nuts. Do not offer this product to anyone with an almond allergy.
No. A small portion doesn’t change the nutritional value per 100 g. According to the European Commission, a ‘low calorie’ claim for solid foods is subject to a limit of 40 kcal (170 kJ) per 100 g; the NVWA refers to the applicable European rules. You can, however, state factually how much energy a weighed portion contains.
Multiply the stated kcal per 100 g by the number of grams you’ve weighed, then divide by 100. For AH Unsalted Almonds, 627 kcal per 100 g works out at 156,75 kcal for 25 g. For a different product, use the nutritional information on its packaging.
Store nuts in a dry place in a tightly sealed container. The Netherlands Nutrition Centre recommends storing nuts in a dry place in a tightly sealed container. For the AH Unsalted Almonds reviewed, Albert Heijn recommends storing them in a cool, dark, dry place and closing the pack tightly after use. Follow the storage instructions on your pack.
According to the NVWA, businesses must inform consumers about allergens present. For prepacked products, this information is on the label; different methods apply to unpackaged products. This legal requirement for businesses doesn’t automatically apply in the same way when a colleague privately shares a bag. In that case, keep the original packaging so the product information remains available.
Roasting doesn’t automatically make almonds safe for someone with an almond allergy. The Food Allergy Foundation states that the allergen remains stable when heated. So don’t offer almonds to anyone with an almond allergy.
