Snackers mindful of portions
You want to keep eating almonds, but decide in advance how many to have. Weigh your portion and check the nutritional information for the specific variety; a pack or product name does not tell you how much you will eat.
Who is this relevant to?
Weekly portion planners
You want to buy enough almonds for your planned snack occasions in one shop. Compare the net weight with your own plans, and remember that pack size is not the same as portion size.
Fans of unsalted nuts
You’re looking for an unsalted variety and may want to choose between unroasted and roasted. The Voedingscentrum recommends unsalted nuts; assess salt and energy content as separate properties.
What should you look for when buying?
The Voedingscentrum lists 158 kcal per 25 g portion of unsalted almonds. This is an indication for the category, not the nutritional value of every brand or variety. When choosing a product, check the label on the pack you intend to buy.
| What to consider | What should you look for? | Who is this important to? |
|---|---|---|
| Energy per portion | Check the kcal per 100 g on the label and weigh your own portion. | If I’m keeping an eye on my energy intake, I want to know how much I’m actually serving myself. Around 39% of consumers prioritise portion size and energy. |
| Unsalted ingredients | Check that the exact variety is unsalted and read the ingredients and allergen information. | If you’re looking for unsalted nuts, you’ll want to see this stated on the pack. Around 23% of consumers prioritise unsalted ingredients. |
| Weekly supply | Choose a net weight that suits your planned portions and follow the storage instructions on the pack. | If I’m shopping for several snack occasions, I want an amount that fits my plans. Around 23% of consumers prioritise having enough for the week. |
| Preparation method | Choose the variety you want, then compare the energy value and ingredients of the exact product. | If you’re looking for a particular flavour or preparation method, you’ll want to know whether the almonds are unroasted or roasted. Around 15% of consumers prioritise preparation method and flavour. |
Common buying mistakes
-
Assuming a small portion means low-calorie almonds
Fewer grams mean less energy per snack occasion, but they do not change the energy value per amount. The Voedingscentrum lists 158 kcal per 25 g of unsalted almonds.
Weigh your portion and compare products on the same weight basis. Don’t assume they are ‘low calorie’ without checking the nutritional information for the exact variety.
-
Assuming no added oil means fewer calories
Duyvis describes Almonds Original as oven-roasted without added oil or fat. This preparation method alone does not prove that they have a lower energy value than other almonds.
Check the nutrition table and assess the ingredients and salt content separately.
-
Treating a large bag as one snack portion
The 125 g and 200 g product varieties mentioned contain several portions if you weigh them out yourself. A larger bag is a supply, not an indication of how much to have in one snack.
Decide on your portion in advance and choose an amount that suits your planned snack occasions.
-
Assuming a large or resealable pack is a better choice
Net weight and resealability are packaging features; they don’t tell you how much to have at a time. A pack may also be less suitable for your needs if you buy more than your plans call for.
Compare the contents with your own portion plan and follow the storage instructions on the exact pack.
Brands and varieties to compare
The product pages reviewed mainly highlight differences in preparation, salt and pack size. None of these features alone proves a lower calorie content.
Duyvis
Duyvis describes Almonds Original as savoury, oven-roasted almonds made without added oil or fat, in a 125 g pack.
- The manufacturer specifies the preparation method and pack size.
- The description does not prove that the almonds are unsalted or low in calories.
Albert Heijn
Albert Heijn lists AH Unsalted Almonds as a product variety.
- The product name specifies that this variety is unsalted.
- The product information does not establish a calorie advantage over other own-label products. Check the pack for the exact variety.
Jumbo
Jumbo lists unsalted almonds in a 140 g pack.
- The product page states the pack size and advises storing the almonds in a cool, dry, dark place.
- Pack size is a supply consideration, not an indication of a lower energy value.
Lidl
Lidl lists a product variety called Unsalted Almonds.
- The product description specifies that this variety is unsalted.
- Use the information on the exact pack to assess the nutritional value and ingredients.
ALDI
ALDI Netherlands lists two 200 g Trader Joe’s varieties: unroasted almonds and roasted, unsalted almonds.
- ALDI states that both varieties come in resealable packs.
- The preparation method and packaging do not prove a lower calorie content.
PLUS
PLUS lists unroasted, unsalted almonds in a 200 g stand-up pouch.
- The product description states the preparation method, salt content and net weight.
- The product description does not provide a basis for ranking its calorie content against other varieties.
Almonds at Joybuy
These Joybuy products are options if you want to weigh out almonds for snacks and choose a variety or pack size that suits your plans for the week. The product name helps distinguish between varieties; check the nutritional information on the label of the exact product.
No image available
Jia Zhou Yuan Ye Original Almond Kernels 160 g
The 160 g pack may suit you if you want to plan several snack occasions with almond kernels that you weigh out yourself.
Product name: almond kernels, 160 g. Check the nutritional information and ingredients on the pack.
No image available
g'woon raw, unsalted almonds 200 g
This variety may suit you if you’re looking for unsalted almonds and want to buy enough for several snack occasions.
Product name: raw, unsalted almonds, 200 g. Check the ingredients and allergen information on the pack.
No image available
Anatolia roasted, salted almonds 500 g
This variety may suit you if you’re looking for roasted, salted almonds and the larger pack fits your plans.
Product name: roasted and salted, 500 g. Check the label to assess the salt and nutritional value.
No image available
Anatolia Badem Natural (Almond) 500 g
This pack may suit you if you want to buy almonds for several planned occasions and weigh out your own portions.
Product name: Badem Natural (Almond), 500 g. Check the exact ingredients and nutritional information on the pack.
Frequently asked questions
Are plain almonds low in calories?
No. A smaller portion does not make plain almonds low in calories. The Voedingscentrum lists 158 kcal per 25 g of unsalted almonds; according to the European Commission, solid foods must contain no more than 40 kcal per 100 g to carry the ‘low energy’ claim.
How do I work out how many almonds I need for the week?
First decide how many portions you want to plan, then choose a net weight to match. A 200 g pack works out at eight 25 g portions; a 125 g pack contains five. This is a way to calculate your supply, not a recommended portion size.
Does ‘no added oil’ mean almonds contain fewer calories?
Not by itself. Duyvis describes Almonds Original as oven-roasted without added oil or fat, but this product description does not prove a lower energy value. Compare the nutrition tables of the exact products on the same basis.
What should I check if I have an almond allergy?
Check the ingredients and allergen information on the exact pack, and don’t choose a product containing almonds if you’re allergic to them. The NVWA highlights the requirement to provide information about allergens present; Stichting Voedselallergie lists almonds among the nuts for which allergen labelling is relevant.
How should I store almonds after buying them?
Follow the storage instructions on the pack. For the unsalted almonds reviewed, Jumbo advises storing them in a cool, dry, dark place. A resealable pack can help keep the contents sealed, but it does not replace the instructions for the exact variety.