Portion-conscious drinkers
You fancy almonds with your drink, but want to know how much energy your portion contains first. Weighing and comparing the same quantity is more useful than relying on a low-calorie image.
Who is this choice relevant to?
Snackers looking to avoid added salt
You’re looking for an unsalted snack and also check whether oil or other ingredients have been added. The ingredients in the specific variety matter.
Fans of roasted snacks with a drink
You’re looking for roasted or savoury-seasoned almonds and want to weigh up the flavour against the salt, other additions and portion size.
What should you look for when buying?
First compare the nutritional values per 100 g, then decide how much you want to eat. Product pages from PLUS, Albert Heijn and Jumbo list details for specific varieties; those values don’t automatically apply to other almonds from the same brand.
| What to consider | What should you check? | Who is this important to? |
|---|---|---|
| Energy per portion | kcal per 100 g and the weight of your weighed portion. | If I mainly want to limit the energy in my portion while having a drink, I compare the values per 100 g and weigh my portion; around 42% of consumers put energy per portion first. |
| Salt and ingredients | The ingredients list and the salt value per 100 g. | If I want to avoid added salt, I check both the ingredients and the salt value; around 25% of consumers prioritise these ingredients over energy, flavour and convenience. |
| Preparation and flavour | Whether the almonds are unroasted, roasted or dry-roasted, and which flavourings have been added. | If I’m mainly looking for a roasted or savoury flavour to go with my drink, I check what’s been added to achieve it; around 17% of consumers give flavour more weight than the other main considerations. |
| Packaging and storage | The net weight and whether the packaging can be resealed. | If I want to share almonds or save the rest for later, I look for packaging that suits how I’ll use them; around 16% of consumers prioritise practical portioning and storage. |
Common pitfalls
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Assuming ‘unsalted’ or ‘no added oil’ means ‘low in calories’
These terms describe different qualities. For example, the unsalted variety from Jumbo contains sunflower oil; Duyvis describes an oven-baked preparation with no added oil or fat, but also mentions a savoury seasoning mix.
Check the energy, salt and ingredients separately. Don’t claim that the almonds assessed are low in calories.
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Comparing values per portion without checking the weight
A portion shown on the packaging may weigh a different amount from the portion you’re comparing it with in another product. A lower figure per portion may therefore simply reflect a smaller quantity.
First compare per 100 g, then work out the values for both products using the same portion weight.
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Treating a bag or shared bowl as one defined portion
The contents of a pack aren’t the same as the amount you eat while having a drink. A larger bag may also leave you with leftovers you don’t want to use.
Weigh your portion in advance, decide how much you want to share and seal the rest well. Voedingscentrum recommends storing nuts in a dry, airtight container.
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Relying on a dietary label alone if you have allergies
‘Unsalted’ tells you nothing about the allergens in a product or a bowl served loose.
Check the allergen information on the exact pack. If you’re buying from a bowl served loose, ask about the ingredients before you buy.
Brands to compare
Duyvis
Across the product ranges described, you can compare oven-roasted almonds with a separate unsalted variety.
- Duyvis describes Almonds Original as oven-roasted with no added oil or fat.
- The savoury variety contains a seasoning mix with salt. The separate Unsalted Almonds product range lists sunflower oil. These properties aren’t interchangeable and don’t prove that the almonds are low in calories.
Albert Heijn
The varieties assessed offer a choice between blanched, unroasted almonds and roasted unsalted almonds.
- The product pages list almonds as the only ingredient for both varieties and provide separate nutritional values.
- These values apply to the specific varieties and don’t automatically apply to all Albert Heijn almond products.
Jumbo
The Jumbo Unsalted Almonds assessed, in a 140 g pack, are a roasted variety.
- The product page lists values per 100 g and per portion.
- The ingredients are 99% almonds and sunflower oil: here, unsalted doesn’t mean no added oil.
PLUS
The PLUS Unroasted and Unsalted Almonds assessed, in a 200 g pack, are an unroasted variety.
- The PLUS product page lists almonds as the only ingredient and gives an energy value of 591 kcal per 100 g.
- This declared value applies to the product assessed; it isn’t a low-calorie claim and doesn’t tell you how other PLUS varieties compare.
ALDI
The options described in ALDI’s range include unroasted almonds and roasted varieties with salt or a smoky flavour. The product page lists Trader Joe’s as the product brand.
- The product description for the unroasted variety lists almonds in a resealable pack.
- The different preparations offer a choice, but don’t in themselves demonstrate a calorie advantage.
Lidl
The Dutch product description for Unsalted Almonds offers an unsalted option in the range.
- The product description supports choosing an unsalted variety.
- The description alone doesn’t tell you whether oil has been added or how the energy compares with other almonds.
Almonds at Joybuy
This selection of Joybuy products includes whole almonds, including a raw unsalted variety and roasted varieties. Compare the product information and choose according to your preferred preparation and portion size.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
The product information lists almonds as the only ingredient, so you can calculate the energy in a weighed portion.
100% almonds; 578 kcal per 100 g; pack size 160 g.
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g'woon Almonds Raw & Unsalted 200 g
The title describes raw, unsalted almonds; the product information lists almonds as the ingredient.
591 kcal per 100 g; pack size 200 g.
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Anatolia Roasted Salted Almonds 500 g
The product information describes this variety as roasted, salted almonds; check the salt information if you want to avoid added salt.
100% almond kernels; 622 kcal per 100 g; pack size 500 g.
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Anatolia Badem Natural Almond 500 g
The product information describes this variety as roasted almonds with salt. Check the packaging if you want to confirm how they’re prepared.
620 kcal and 1,0 g salt per 100 g; pack size 500 g.
Frequently asked questions
Are almonds a low-calorie snack?
Not if you mean ‘low calorie’ as a product claim. For solid foods, the threshold is no more than 40 kcal (170 kJ) per 100 g, as the European Commission specifies; the almonds assessed are above that. A smaller portion of the same product does, however, contain less energy than a larger portion.
How do you calculate the energy in your own portion?
Multiply the kcal per 100 g shown on your pack by the number of grams you’ve weighed, then divide by 100. For the PLUS variety assessed, a 25 g portion works out as: 591 × 25 ÷ 100 = 147,75 kcal. This is a calculation based on declared average values, not a measurement of your portion.
Does a handful of almonds always have to weigh 25 g?
No, portions can vary. Voedingscentrum uses 25 g as a handful-sized portion of unsalted almonds; the Duyvis Oven roasted variety assessed lists a 30 g portion on the Albert Heijn page. So compare the weight in grams and don’t treat a listed portion as a maximum amount.
How should you store almonds left over after drinks?
Store nuts in a dry, airtight container, preferably somewhere cool. Voedingscentrum gives 10 to 15 °C as an example. Also follow the instructions on the packaging and seal it well after use.
What allergen information can you ask for on a café terrace in the Netherlands?
A seller must tell you about any allergens present. For a prepacked product, the information is on the label; for a bowl served loose, it can be provided in writing or verbally. According to the NVWA, if the information is given verbally, it must be clear that you can ask for it. Ask about the ingredients before buying and check the label on packaged almonds.