Calorie-conscious hosts
You want to keep serving almonds, but know how much energy your weighed portion provides. Eating a smaller portion is not the same as choosing a low-calorie product.
Who is this relevant to?
Fans of unsalted snacks
You’re looking for almonds without added savoury salt and want to check that the ingredients suit your preferences. The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five dietary guidelines; that doesn’t mean they’re low in calories.
Hosts organising a shared get-together
You’re buying for several people and want to divide the portions, store any leftovers and keep the pack with its ingredient and allergen information to hand.
What should you look for when buying?
Start by checking the energy per 100 grams, then decide how many grams you want to serve. This lets you compare products on a like-for-like basis and stay in control of the portion you choose for your get-together.
| What to consider | What should you check? | Who might this matter to? |
|---|---|---|
| Energy per portion | Compare kcal per 100 grams and calculate the amount for the same portion weight. The Netherlands Nutrition Centre gives 158 kcal for 25 grams of unsalted almonds as a general reference. | If you want to know how much energy your weighed portion provides while enjoying a drink, comparing equal weights can help. Around 42% of consumers prioritise keeping track of calories. |
| Ingredients and salt | Read the ingredients list and check the salt per 100 grams. The PLUS and AH varieties mentioned contain only almonds, while the Jumbo variety also lists sunflower oil. | If you’re looking for unsalted almonds with a simple ingredients list, you’ll want to assess the specific variety. Around 25% of consumers give this composition the highest priority. |
| Preparation and flavour | Check the preparation description, added flavours, salt and energy on the pack. Duyvis Oven roasted lists 635 kcal and 1.1 g of salt per 100 grams; this applies to that variety. | If you’re looking for a roasted or savoury flavour for your get-together, you can also check how much salt and energy the variety contains. Around 17% of consumers choose flavour as their main consideration. |
| Quantity and storage | Choose a net weight that suits the portions you’re planning and check the closure and storage instructions. ALDI describes a 200-gram pack of unroasted almonds as resealable. | For a get-together with several guests, choosing the right quantity and having a practical way to store leftovers can make all the difference. Around 16% of consumers pay most attention to this. |
Common buying mistakes
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Assuming unsalted means low in calories
The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five dietary guidelines, but the calorie checker lists 158 kcal per 25 grams of unsalted almonds. That doesn’t meet the requirements for a ‘low calorie’ claim.
Assess the calories and ingredients separately. Use the energy per 100 grams shown on the pack and weigh the portion you want to serve.
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Assuming ‘no added oil’ means fat-free or light
Duyvis describes Almonds Original as roasted without added oil or fat. The Duyvis Oven roasted variety reviewed lists 50 grams of fat and 635 kcal per 100 grams.
As well as reading the preparation description, check the ingredients list and full nutrition table for the variety you’re buying.
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Comparing different portion sizes directly
A 25-gram portion and a 30-gram portion are different quantities. Comparing only the figures per portion can therefore give you a different impression from comparing equal portion sizes.
First compare the kcal per 100 grams, then calculate the figures for every product using the same planned portion size.
Brands and varieties to consider
Duyvis
The range includes roasted and unsalted almonds; check the preparation method and nutritional values for each variety.
- Duyvis describes Almonds Original as roasted without added oil or fat.
- According to Albert Heijn, the 125-gram Oven roasted pack reviewed lists 635 kcal and 1.1 g of salt per 100 grams. The preparation description is not a low-calorie claim.
Albert Heijn
The specific 190-gram pack of AH Amandelen ongezouten is a roasted variety.
- Albert Heijn lists almonds as the only ingredient in this variety, with 627 kcal and 0 g of salt per 100 grams; the stated portion is 25 grams.
- These details apply to the pack mentioned and not necessarily to other AH almond varieties.
Jumbo
The 140-gram pack of Ongezouten Amandelen is described as roasted almonds.
- Jumbo lists 99% almonds and sunflower oil as ingredients.
- The pack lists 661 kcal per 100 grams and 165 kcal per 25-gram portion; in this case, unsalted does not mean low in calories.
Lidl
Lidl lists a product called Amandelen ongezouten.
- The product name makes it easy to identify the unsalted variety.
- Before comparing it with other products, check the nutrition table and ingredients list on the pack you choose.
ALDI
ALDI describes 200-gram packs of unroasted Trader Joe’s almonds.
- The product description states that the pack contains untreated almonds and is resealable.
- Check the nutritional information on the pack if you want to compare its energy with other varieties.
PLUS
PLUS Amandelen ongebrand en ongezouten is a specific own-brand product in a 200-gram stand-up pouch.
- PLUS lists almonds as the only ingredient, with 591 kcal, 13 g of fibre and 0.03 g of salt per 100 grams.
- The energy per 100 grams means this variety is not low in calories; these values don’t necessarily apply to other PLUS products.
Almonds at Joybuy
These Joybuy products range from unroasted, unsalted almonds to roasted and salted varieties. Compare the energy per 100 grams and weigh your own portion.
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Jia Zhou Yuan Ye Original almond kernels 160 g
Suitable if you want to weigh your own portion and are looking for a short ingredients list.
Product information on Joybuy lists 160 g, 100% almond kernels and 622 kcal per 100 g.
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g’woon Raw & Unsalted Almonds 200 g
Suitable if you’re looking for raw, unsalted almonds with almonds as the ingredient.
Product information on Joybuy lists 200 g and 591 kcal per 100 g. Follow the storage instructions on the pack once opened.
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Anatolia roasted salted almonds 500 g
Suitable if you’re looking for roasted almonds with a savoury, salty flavour.
Product information on Joybuy lists 620 kcal and 1.0 g of salt per 100 g. Check the ingredients and nutritional information on the pack.
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Anatolia Badem Natural almonds 500 gr
Suitable if you’re looking for almonds with no added salt and want to choose your own portion size.
Product information on Joybuy lists 500 g, 100% almonds and 578 kcal per 100 g.
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g’woon Roasted & Salted Almonds 150 g
Suitable if you’re looking for roasted, salted almonds with a savoury flavour for your get-together.
Product information on Joybuy lists 150 g, 97% almonds, 667 kcal and 1 g of salt per 100 g. According to the product information, the pack is resealable.
Frequently asked questions
Can a small portion of almonds be described as low in calories?
No, a small portion doesn’t change the requirements for that product claim. According to the European Commission, solid foods must contain no more than 40 kcal (170 kJ) per 100 grams. You can, however, state exactly how many grams you’re serving and how much energy that amount provides according to the nutritional information.
How do I compare almonds when the portion sizes differ?
First compare the energy per 100 grams, then calculate the figures for every product using the same weight. Albert Heijn lists a 25-gram portion for AH Amandelen ongezouten, while it gives an average portion of 30 grams for Duyvis Oven roasted. These portions aren’t directly comparable.
How should I store leftover almonds after the get-together?
Follow the storage instructions on the pack of your product. For the varieties mentioned, Albert Heijn recommends storing them in a cool, dark and dry place and closing the pack properly after use. For Duyvis Oven roasted, an airtight, lightproof container is recommended after opening; these instructions don’t give a general shelf life once opened.
What allergen information should I keep available when sharing snacks?
Keep the original packaging so guests can read the ingredients and warnings. Almonds are a tree nut allergen. The NVWA requires allergens to be listed in the ingredients list; a product may also carry warnings about other allergens.