Portion-conscious coffee-break snackers
You fancy some almonds with your morning coffee, but want to keep track of the calories in your snack. Compare a weighed portion rather than an unmeasured handful or the whole packet.
Who might find these options useful?
Fans of simple ingredients
You’re looking for unsalted almonds and want to know whether oil, salt or flavourings have been added. The exact variety matters more than just the brand or the word ‘roasted’.
Coffee-break planners
You want to choose a packet as part of your regular shop that will give you several portions for coffee breaks. Check the pack weight, whether it can be resealed and the storage instructions.
What should you look for when choosing?
First decide how much you want to eat during one coffee break, then compare the ingredients and choose a pack you can store properly.
| What to consider | What to look for | Who is this most relevant to? |
|---|---|---|
| Energy per serving | Compare the energy per 100 g and weigh the amount you want to eat; a smaller serving doesn’t change the product’s claim. | If you want to have a specific amount with your coffee, weighing it helps you decide on a portion. Around 50% of consumers prioritise the energy content of that portion. |
| Ingredients | Check whether the variety contains only almonds or also oil, salt or other flavourings. | If you want to know exactly what has been added to the almonds, read the ingredients list for that specific variety. Around 30% of consumers prioritise a simple, unsalted recipe. |
| Preparing portions | Check the pack weight, whether the packet can be resealed and what storage instructions apply. | If you want to prepare several coffee-break portions from one packet, resealing and storage are practical considerations. Around 20% of consumers say convenience comes first. |
Common mistakes
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Assuming unsalted means low in calories
Unsalted almonds can still contain a lot of energy per 100 g. The Netherlands Nutrition Centre lists 158 kcal for 25 g of unsalted almonds; the European Commission sets a maximum of 40 kcal per 100 g for the ‘low calorie’ claim on solid foods.
Choose based on the amount you want to eat and the ingredients. Don’t assume a smaller portion means the product is low in calories.
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Assuming no added oil means no salt or sugar
Duyvis says its Almonds Original are roasted without added oil or fat, but the seasoning mix contains salt, caramelised sugar and dextrose.
Read the full ingredients list and check for oil, salt and other flavourings separately.
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Confusing pack weight with a serving
A 190 g packet, for example, isn’t the same as one serving to have with your coffee. Albert Heijn lists a serving size of 25 g for its AH variety.
Weigh the amount you want to eat beforehand, then close the packet according to the storage instructions.
You may need to weigh out portions yourself and make sure you reseal an opened packet properly.
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Assuming a simple ingredients list means the product is allergen-free
Almonds are an allergen in their own right. So a short ingredients list doesn’t mean the product is suitable for someone with an almond allergy.
Check the ingredients and warnings on the packet of the exact variety. If you have an almond allergy, don’t choose an almond snack.
Brands to compare
The details below apply to the specific products mentioned, not necessarily to a brand’s entire range.
Duyvis
Almonds Original is a savoury, seasoned, oven-roasted variety in a 125 g packet.
- The manufacturer says this variety is roasted without added oil or fat.
- The recipe contains salt, caramelised sugar and dextrose, so no added oil doesn’t mean it’s free from these flavourings.
Albert Heijn
AH Unsalted Almonds is a roasted 190 g variety containing almonds as its only ingredient.
- Albert Heijn lists 627 kcal and 0 g salt per 100 g for this variety.
- These details apply to AH Unsalted Almonds and not necessarily to other almond products from Albert Heijn.
Jumbo
Jumbo Unsalted Almonds is a roasted 140 g variety containing almonds and sunflower oil.
- Jumbo lists 99% almonds and provides nutritional values per 100 g and per serving.
- For this variety, unsalted doesn’t mean it contains almonds only; the product information also lists sunflower oil.
Lidl
Lidl’s product range includes unsalted almonds and Alesto Spanish almonds in various varieties.
- The Alesto varieties listed come in 200 g packs.
- The varieties aren’t necessarily unsalted or the same as each other; check the label on the packet you choose.
ALDI
ALDI describes Trader Joe’s Unroasted Almonds as untreated almonds in a resealable 200 g packet.
- The resealable packet can be useful if you’re preparing portions from one pack.
- Unroasted or untreated doesn’t in itself mean lower energy content; compare the nutritional information for the exact variety.
PLUS
PLUS Unsalted Almonds is a roasted own-brand variety in a 150 g stand-up pouch.
- PLUS lists 98% almonds and provides the ingredients and nutritional values for this variety.
- The ingredients list also includes sunflower oil, so ‘unsalted’ doesn’t mean it contains almonds only.
Almonds and nuts at Joybuy
This Joybuy selection includes almonds with nutritional values per 100 g to help you compare portions. One product is a nut mix containing 20% almonds, not a packet of almonds only.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
An option if you’re looking for a simple almond variety and want to weigh out the amount for your coffee break yourself.
Ingredients: 100% almond kernels. Pack weight: 160 g. Energy: 622 kcal per 100 g. The packet is resealable.
Contains almonds and is not suitable for anyone with an almond allergy.
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g'woon raw, unsalted almonds 200 g
A good fit if you want raw, unsalted almonds and prefer to decide on the portion yourself.
The product name describes raw, unsalted almonds; the ingredients list states almonds. Pack weight: 200 g. Energy: 591 kcal per 100 g.
Contains almonds and is not suitable for anyone with an almond allergy.
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Anatolia Natural Almonds (Almond) 500 g
This variety could suit you if you’re looking for a larger pack and want to weigh out portions for coffee breaks yourself.
The ingredients list states 100% almonds, and the nutrition table lists 0.00 g salt per 100 g. Pack weight: 500 g. Energy: 578 kcal per 100 g. Close the packet securely after opening.
Contains almonds and is not suitable for anyone with an almond allergy. The product description contains conflicting allergen information; if you have an allergy, don’t rely on its allergen claim and check the packaging carefully.
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g'woon unroasted mixed nuts 500 g
An option if you want other nuts as well as almonds; this product contains more than just almonds.
The mix contains 20% almonds, hazelnuts, walnuts and cashews. Energy: 663 kcal per 100 g. Reseal the packet securely after opening.
Contains hazelnuts, walnuts, almonds and cashews and may contain traces of peanuts and other nuts.
Frequently asked questions
Can you call a small serving of almonds low in calories?
No, a smaller serving doesn’t make the product itself low in calories. According to the European Commission, the claim for solid foods is limited to a maximum of 40 kcal per 100 g; the serving size doesn’t change that limit.
Should I choose unroasted almonds to eat fewer calories?
No, unroasted doesn’t automatically mean fewer calories. Choose the preparation you prefer and compare the energy on the label for the same quantity.
How can I check whether unsalted almonds are also free from oil?
Read the ingredients list for the exact variety. AH Unsalted Almonds lists almonds as its only ingredient, while the PLUS and Jumbo unsalted varieties reviewed also list sunflower oil.
How should I store an opened packet?
Follow the instructions for the variety you buy. For AH Unsalted Almonds, Albert Heijn recommends storing it in a cool, dark and dry place and closing the packet securely after use; check the instructions for other products.
What should I look out for if I have an almond allergy?
Almonds are an allergen in their own right, so they aren’t suitable for anyone with an almond allergy. For other allergies, check the ingredients and warnings on the packet of the exact variety.