Choose almonds before exercise based on the portion you weigh out and the product label. A smaller portion reduces the energy you consume, but it doesn’t make almonds low in calories. If you eat shortly before training, bear in mind the Netherlands Nutrition Centre’s advice not to have a large portion containing lots of fat, protein or fibre. Depending on the timing, a different, smaller snack may be a better fit.
You want to keep eating almonds, but weigh your portion and check the nutritional information on the packaging rather than relying on words such as ‘healthy’ or ‘unsalted’. The Netherlands Nutrition Centre lists 158 kcal for a 25 g handful of unsalted almonds.
You eat just before training and want to avoid a large or hard-to-digest portion getting in the way. The Netherlands Nutrition Centre advises against having a large portion containing lots of fat, protein or fibre beforehand.
You compare ingredients, salt and allergens to choose between a plain, roasted or seasoned variety. The Netherlands Food and Consumer Product Safety Authority (NVWA) states that almonds are among the nuts for which allergen information must be provided.
Start with the portion you’ll actually eat. Then consider the timing and ingredients: unsalted, unroasted and made without added fat don’t mean the same thing.
| What to consider | What to check | Relevant to |
|---|---|---|
| Energy per portion | Weigh your portion and calculate kcal per 100 g × the number of grams ÷ 100. | If you want to limit your calorie intake, what you actually weigh out matters most; around 33% of consumers prioritise portion size and calories. |
| Timing and stomach comfort | Decide when you’ll eat; portion size matters just before exercise. | If you eat shortly before training, you’ll want to choose a snack that won’t feel heavy on your stomach as a large portion; around 33% of consumers prioritise timing and stomach comfort. |
| Ingredients and salt | Read the ingredients list and nutritional information separately; if you have an allergy, check the allergen information too. | If you want to take oil, seasoning or salt into account, the exact ingredients of the variety will help; around 20% of consumers consider ingredients and salt the most important factors. |
| Taking snacks with you and storage | Check the packaging and storage instructions; keep a weighed portion separate from the rest. | If you take snacks with you or portion them in advance, check whether the pack can be resealed and how to store it; around 14% of consumers prioritise convenience when taking snacks with them and storing them. |
A smaller portion reduces the amount of energy you consume, but doesn’t change the nutritional value per 100 g.
Weigh your portion and use the kcal per 100 g shown on the label. Don’t rely on portion size alone to call a product low in calories.
Unsalted almonds can contain oil. A variety made without added fat may still contain seasoning or salt, and isn’t automatically low in calories.
Compare the ingredients, salt and energy separately, and use the same quantity when making a comparison.
The Netherlands Nutrition Centre advises against having a large portion containing lots of fat, protein or fibre just before exercise.
Consider when you’ll eat and how big the portion will be before choosing based on flavour or brand.
The products listed differ in how they’re prepared and what they contain. Always compare the label for the specific variety; these examples aren’t a judgement on every product from each brand.
Duyvis offers separate varieties, including Almonds Original and Unsalted Almonds.
AH Unsalted Almonds 190 g is a roasted variety containing almonds as an ingredient.
Jumbo Unsalted Almonds 140 g is a roasted variety.
Lidl has a product listing for unsalted almonds.
ALDI lists TRADER JOE'S Unroasted Almonds 200 g.
According to the product information, PLUS Unroasted and Unsalted Almonds 200 g contains only almonds.
These Joybuy products are almond varieties for anyone who wants to weigh out a portion. The product names distinguish between raw or unroasted varieties and roasted, salted varieties; check the product information for the nutritional value of the variety you choose.
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The product name indicates almond kernels in a 160 g pack; weigh out the amount you’ll eat before training.
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A good choice if you’re looking for raw, unsalted almonds; the product name states that the pack contains 200 g.
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The product name identifies this as a roasted, salted almond variety in a 500 g pack.
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The product name indicates an almond variety weighing 500 gr; check the label for the exact ingredients and nutritional information.
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A good choice if you’re looking for roasted, salted almonds; the product name states that the pack contains 150 g.
Multiply the kcal per 100 g on the label by the number of grams you’ve weighed out, then divide by 100. For 15 g of AH Unsalted Almonds, that’s 627 × 15 ÷ 100 = 94.05 kcal, based on the nutritional information Albert Heijn lists for that variety. This is a calculation example, not a recommended portion size.
It depends in part on the timing and portion size. The Netherlands Nutrition Centre advises against having a large portion containing lots of fat, protein or fibre just before exercise; this general advice doesn’t prove that a particular almond variety is better.
No. According to Jumbo, Jumbo Unsalted Almonds 140 g contains sunflower oil, while AH Unsalted Almonds 190 g lists almonds as its only ingredient. Check the ingredients list for the exact variety.
The Netherlands Nutrition Centre advises having a proper meal around 2 to 3 hours before exercising. This is general advice about meals, not proven optimal timing for a specific portion of almonds.
According to the European Commission, the ‘low energy’ claim for solid foods applies to products containing no more than 40 kcal (170 kJ) per 100 g. A smaller portion doesn’t change this limit per 100 g, so check the nutritional information for the product itself.
