To get less energy from your snack, weigh your portion and compare the kcal per 100 g for the exact almond variety. The varieties listed with nutritional values do not qualify as low-calorie products under the European claim threshold. For a long, intense ride, you’ll also need to consider carbohydrates and fluids.
You’re looking for an everyday snack to have around a recreational ride and want to know how much energy your weighed portion provides. A handful isn’t a fixed portion size: weigh the amount you eat and use the nutritional information per 100 g for the variety you’ve chosen.
You want to work out how almonds fit alongside carbohydrates and fluids during prolonged exercise. That’s a different choice from a snack for a more relaxed moment. For endurance exercise lasting 1 to 2.5 hours, Voedingscentrum discusses the option of topping up with fast-absorbing carbohydrates.
You compare plain, roasted and seasoned varieties, and look out for added oil, salt and allergens. Almonds are a tree nut allergen; if you have an allergy, check the current ingredients and allergen information on the packaging, as advised by the NVWA.
First compare the energy per 100 g, then weigh your portion. Also decide whether you’re looking for an everyday snack or food for a long, intense ride.
| Consideration | What should you look for? | Who is this important to? |
|---|---|---|
| Energy per portion | Compare kcal per 100 g and weigh your portion. Calculate the amount using kcal per 100 g × portion in grams ÷ 100. | When I’m snacking mindfully, I want to know how much energy my portion provides. Consumers who prioritise energy per portion account for around 36% of those with this buying concern. |
| Fuel for your ride | Distinguish between an everyday snack and food for prolonged, intense exercise; check the carbohydrates per portion. | For a long, intense ride, I want to consider carbohydrates and drinks as well as my snack. Consumers who prioritise suitable fuel for their ride account for around 29% of this group. |
| Ingredients and allergens | Read the ingredients list, the salt per 100 g and the allergen information for the exact variety. | If I want to compare oils, salt or flavourings, I need the full ingredient list. Consumers who prioritise ingredients account for around 21% of this group. |
| Portioning and storage | Check the net weight, closure and storage instructions; the pack size is not a recommended portion. | For a snack on the go, I want to be able to weigh out my portion in advance and store the rest properly. Consumers who prioritise practical portioning and storage account for around 14% of this group. |
These descriptions tell you something about the salt or how the almonds are prepared, not the energy per 100 g. For solid foods, the European Commission sets the ‘low calorie’ claim threshold at no more than 40 kcal (170 kJ) per 100 g.
Check the nutritional information for the exact variety, then calculate the energy in your weighed portion. Consider salt and added oil as separate features.
According to Voedingscentrum, a generic 25 g handful of unsalted almonds contains 1.8 g of carbohydrates. That isn’t the same as a plan for carbohydrates and fluids during prolonged, intense exercise.
Decide whether you’re taking almonds as an everyday snack or need food for during the ride. Match what you eat and drink to the duration and intensity of your ride.
Packs may contain several portions. The energy you consume also depends on how much you actually eat.
Weigh the portion you want to take with you and seal the rest according to the storage instructions.
A relevant option if you’re comparing roasted almonds with savoury flavours, such as Almonds Original and the shop’s Oven roasted almonds.
The AH varieties reviewed offer clear differences in preparation and ingredients, making it easy to compare their labels.
Jumbo Ongezouten Amandelen 140 g is an example of an unsalted variety with added sunflower oil.
Alesto is worth considering as one of Lidl’s own-brand ranges that includes almonds.
The Trader Joe’s Amandelen 200 g varieties reviewed are described as roasted and salted or smoke-flavoured.
PLUS Amandelen ongebrand en ongezouten is a specific plain variety that you can weigh out yourself.
These product picks focus on almonds that you can portion yourself, including plain, unroasted and roasted varieties.
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An option if you’re looking for a simple almond snack that you can portion yourself.
The product description lists 100% almond kernels and 622 kcal per 100 g. Contains almonds; not suitable if you have an almond allergy.
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A good choice if you’re looking for unroasted, unsalted almonds to weigh out yourself.
The label lists 591 kcal per 100 g. Contains almonds; not suitable if you have an almond allergy.
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An option if you specifically want roasted, salted almonds.
The product description lists 620 kcal and 1.0 g of salt per 100 g. Contains almonds; not suitable if you have an almond allergy. The description also warns of a choking hazard for young children and says the product is not suitable for babies.
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A good choice if you want to weigh out plain almonds for an everyday snack.
The product description lists almonds as the only ingredient and 578 kcal per 100 g. Contains almonds; not suitable if you have an almond allergy.
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An option if you’re looking for roasted, salted almonds to take with you.
The product description lists 97% almonds, sunflower oil and salt, with 667 kcal and 1 g of salt per 100 g. Contains almonds; may contain traces of peanuts and other nuts.
No. A smaller portion doesn’t change the nutritional value per 100 g. For solid foods, the European Commission sets the ‘low calorie’ claim threshold at a maximum of 40 kcal (170 kJ) per 100 g.
Don’t automatically count almonds as a complete source of carbohydrates. Voedingscentrum lists 1.8 g of carbohydrates in a generic 25 g handful of unsalted almonds. During endurance exercise lasting 1 to 2.5 hours, 30 to 60 g of fast-absorbing carbohydrates per hour may help. This isn’t a one-size-fits-all requirement for every recreational cyclist: match what you eat and drink to your ride.
Check the current packaging for the allergens present and any warnings about cross-contamination. Nuts are among the allergens that must be listed on pre-packed products. The NVWA states that new rules for precautionary cross-contamination warnings have applied since 1 January 2026.
First compare the kcal per 100 g, then weigh out the same amount of each variety. You can calculate the energy in a portion by multiplying the kcal per 100 g by the number of grams and dividing by 100; the pack size is not a recommended portion.
Follow the storage instructions for the specific variety. For the unsalted almonds reviewed, Albert Heijn recommends storing them in a cool, dark and dry place and sealing the pack tightly; PLUS recommends storing them in a dry, dark place. Check the best-before date on the packaging.
