Snackers who watch their portions
You want to keep eating almonds, but also know how much energy your chosen portion provides. Compare portions by weight and use the nutritional information for the exact variety.
Who is this relevant to?
Families planning their supplies
You’re buying for several people and want a pack that suits how much your household gets through. Pack size, resealability and storage instructions can help you decide whether a bulk bag is practical.
Households with additional dietary requirements
If young children will be eating them, or someone has a relevant allergy, check the product form and the current label. The Netherlands Nutrition Centre advises against giving whole nuts to children under 4; the NVWA explains how allergens are listed on food labels.
What should you look for when buying?
First compare the nutritional values on the same basis, then choose a pack and variety that suit how you’ll use them at home.
| What to consider | What to check when buying | Who should consider this? |
|---|---|---|
| Energy per portion | Check the kcal per 100 g, weigh your portion and calculate the amount for that portion. | If I want to snack mindfully, I want to know how much energy my weighed portion provides. Around 36% of consumers prioritise the energy in a portion. |
| Family supplies | Compare the net weight with how much you expect to use, and check whether the pack can be resealed and how it should be stored. | If you’re buying for several people, you’ll want an amount that suits how much your household gets through. Around 29% of consumers prioritise having the right amount for their household. |
| Ingredients and flavour | Read the ingredients list and compare the kcal and salt per 100 g of the varieties you’re considering. | If you’re looking for a particular preparation or flavour, you’ll also want to know which ingredients it contains. Around 21% of consumers prioritise ingredients and flavour. |
| Suitability for others eating them | Check allergen information and cross-contamination warnings; for young children, also consider the product’s form. | If someone has a relevant allergy or there are age-related dietary considerations, the variety must be suitable for everyone eating it. Around 14% of consumers prioritise this. |
A 25 g portion is used as a basis for calculation in this comparison; it is not personal dietary advice. The Netherlands Nutrition Centre gives 158 kcal for a 25 g handful of unsalted almonds. To calculate the value for a portion from the label: kcal per 100 g × portion weight in grams ÷ 100.
Common buying mistakes
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Confusing a small portion with a low-calorie product
A small amount contains less energy than a larger amount of the same product, but it doesn’t change the nutritional value per 100 g.
Compare kcal per 100 g and describe the portion by its weight in grams. Don’t call a product ‘low calorie’ just because you choose a small portion.
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Comparing the portion sizes shown on labels directly
The AH Terra variety examined lists a 25 g portion; the Duyvis variety examined lists 30 g. This means the kcal per portion are not directly comparable.
Convert both varieties to the same weight in grams before comparing the energy in a portion.
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Buying a large bag without planning portions and storage
A bulk pack contains several portions. If the amount doesn’t suit how much you get through, or the pack isn’t stored as directed, you could end up wasting some.
Set aside the amount you want to eat and close the pack after use, following the storage advice on the label.
Brands to consider
Albert Heijn
The AH Terra varieties examined are unroasted; AH Amandelen ongezouten is a roasted variety.
- Albert Heijn lists almonds as the only ingredient in AH Terra. The 500 g pack lists twenty 25 g portions.
- The 500 g AH Terra pack lists 613 kcal per 100 g, so unroasted does not mean low in calories.
PLUS
PLUS Amandelen ongebrand en ongezouten is an unroasted, unsalted variety in a 200 g stand-up pouch.
- PLUS product information lists almonds as the only ingredient.
- The same product information lists 591 kcal per 100 g for the product as sold; use this value when comparing portions.
Jumbo
The 140 g Jumbo Ongezouten Amandelen variety examined is roasted.
- Jumbo lists 99% almonds in the ingredients for this variety.
- The ingredients also include sunflower oil, and the product information lists 661 kcal per 100 g. ‘Unsalted’ alone doesn’t tell you the energy content.
Duyvis
Duyvis Oven roasted almonds are a savoury, seasoned almond snack.
- According to the product description, the almonds are roasted without added oil or fat.
- The variety examined lists 635 kcal and 1.1 g of salt per 100 g. The product description mentions flavourings; roasting without added oil doesn’t make it low in calories.
ALDI
ALDI sells the 200 g pack of TRADER JOE'S Ongebrande amandelen examined here.
- ALDI describes the almonds as untreated and the pack as resealable.
- Check the nutritional information on the exact pack to compare energy values.
Lidl
The Lidl products examined include unroasted almonds and varieties from the Alesto range.
- The product information lists a 200 g pack for the unroasted almonds.
- Alesto includes several varieties, so check the exact ingredients and nutritional information for the pack you choose.
Almonds at Joybuy
This selection includes plain almonds as well as roasted, salted varieties in different pack sizes. Compare the nutritional information per 100 g and choose your portion based on the label.
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Anatolia Badem Natural Almonds, 500 g
The nutritional information per 100 g makes this variety easy to compare with other almonds on the same basis.
Ingredients: 100% almonds.
Energy: 578 kcal per 100 g.
Net weight: 500 g. Store in a cool, dry place and keep the pack closed.
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Jia Zhou Yuan Ye Original Almond Kernels, 160 g
The energy value per 100 g helps you calculate the nutritional value of a portion of your choice.
Ingredients: 100% almond kernels.
Energy: 622 kcal per 100 g.
Net weight: 160 g. The product description suggests enjoying them as a snack or adding them to dishes.
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g’woon Almonds Raw & Unsalted, 200 g
This unroasted, unsalted variety is a good choice if that’s the preparation you’re looking for; compare its energy value with your chosen portion.
Energy: 591 kcal per 100 g.
Net weight: 200 g. Store in a cool, dry place and reseal the pack after opening.
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Anatolia Roasted Salted Almonds, 500 g
This variety is roasted and salted, so check the salt content as well as your portion size.
Energy: 620 kcal per 100 g.
Salt: 1.0 g per 100 g.
Net weight: 500 g.
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g’woon Roasted & Salted Almonds, 150 g
The product information says the pack is resealable; also check the nutritional and salt values per 100 g.
Ingredients: 97% almonds, sunflower oil and salt.
Energy: 667 kcal per 100 g.
Salt: 1 g per 100 g. Net weight: 150 g.
Frequently asked questions
Can you call regular almonds low in calories?
Not based on the nutritional values examined. For solid foods, the European Commission sets a maximum of 40 kcal per 100 g for a ‘low energy’ claim. The almond varieties examined are well above this limit; choosing a small portion doesn’t change the nutritional value per 100 g.
Does ‘reduced energy’ mean the same as low in calories?
No. According to the European Commission, a reduced energy claim requires an energy reduction of at least 30%, and the reason for the reduction must be stated. Choosing a smaller portion alone doesn’t change the product’s composition.
How do I compare the energy in different portions?
First convert the portions to the same weight in grams. Multiply the kcal per 100 g by the portion weight in grams, then divide by 100. A portion shown on a label is product information, not a general serving recommendation.
Can young children eat whole almonds?
Don’t give whole nuts or peanuts to children under 4. The Netherlands Nutrition Centre warns of the risk of choking. This advice concerns the form of the food, not a legal age limit for selling almonds.
What should I check if I have an almond allergy?
Read the ingredients list and allergen warnings on the exact pack. Almonds are an allergen. The NVWA explains allergen labelling; EU rules require allergens present in a product to be highlighted in the ingredients list. A warning that a product may contain something is different from an ingredient that has been deliberately added.