Choose almonds based on their ingredients and nutritional values, and weigh your portion: the varieties reviewed are not low in calories. The labels of the five products compared list 591–661 kcal per 100 g; for a ‘low-calorie’ claim, the European Commission sets a limit of no more than 40 kcal per 100 g for solid foods. Also compare total carbohydrates, sugars, salt and any oil, and adjust the amount to suit your personal meal plan.
You want to know how much energy your weighed portion provides. Portion size matters more than an unfounded claim that a product is low in calories. The labels from Albert Heijn and PLUS give energy values per 100 g, which you can use to calculate your own portion.
You want to check the total carbohydrates and sugars, and make the snack fit into your personal meal plan. Diabetes.nl recommends unsalted nuts with no added sugar; nutritional values are no substitute for personalised advice.
You’re looking for a simple variety that you can weigh out and store. The ingredients, net weight and packaging closure can help you decide whether a product suits the way you’ll use it. ALDI describes its unroasted almonds as being packed in a resealable bag.
First compare the nutritional values per 100 g, then work out how they apply to the amount you actually eat. This lets you compare energy, carbohydrates and ingredients without confusing a small portion with a low-calorie product.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Energy per portion | Energy per 100 g and the weight of your portion. | If I want to monitor my energy intake, I want to know how much energy my own portion provides. Around 34% of consumers prioritise calorie control. |
| Carbohydrates and sugars | Total carbohydrates and ‘of which sugars’ separately; also check the ingredients list. | If I want to fit almonds into my meal plan, I look at total carbohydrates as well as the sugars line. Around 33% of consumers prioritise this check. |
| Ingredients | Check for added salt, oil and flavour coatings, as well as the almonds themselves. | If I’m looking for a plain variety, I want to know whether salt or other ingredients have been added. Around 20% of consumers prioritise a simple, unsalted product. |
| Packaging and storage | Check the net weight, closure and storage instructions on the packaging. | If I use almonds regularly, I want packaging that suits my needs and can be sealed properly. Around 13% of consumers look at this first. |
A smaller amount provides less energy than a larger amount, but it doesn’t change the nutritional value per 100 g.
Weigh the portion you eat and calculate its energy using the value per 100 g on the label. Don’t call a product low in calories just because you’re eating a small portion.
The Duyvis Oven roasted variety has a savoury coating containing salt and sugar ingredients, even though Duyvis describes Almonds Original as being made without added oil.
Check the full ingredients list and nutrition table for the variety you’re buying.
The amount of sugars isn’t the same as the total amount of carbohydrates. For example, Duyvis Oven roasted lists 21 g of carbohydrates per 100 g; this figure applies to this variety.
Check both lines on the label and, if necessary, calculate them for the same portion size.
A larger bag contains several portions, so you’ll need to weigh them out and seal the bag properly. Packaging that doesn’t suit the way you use the product can also lead to waste.
Check the net weight, closure and storage instructions before choosing a pack.
The varieties reviewed include unroasted AH Terra almonds and roasted, unsalted almonds.
PLUS Unroasted and Unsalted Almonds is a plain variety in a 200 g pack.
Jumbo Unsalted Almonds 140 g is a roasted variety.
Duyvis offers plain and savoury seasoned almond varieties; ingredients vary from product to product.
ALDI sells unroasted almonds under the TRADER JOE'S name.
Lidl lists a variety of unsalted almonds.
These Joybuy products offer a range of almond varieties, so you can compare the nutritional values, ingredients and any added ingredients on each pack.
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The nutritional information per 100 g helps you calculate the energy in your own portion.
622 kcal and 9.6 g of carbohydrates per 100 g; the ingredients list states 100% almond kernels. Contains almonds and is not suitable for anyone with an almond allergy.
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The product information describes this variety as raw and unsalted, for those looking for a plain product.
Per 100 g: 591 kcal, 4.8 g of carbohydrates and 0.03 g of salt. The ingredients list states almonds. Contains almonds and is not suitable for anyone with an almond allergy.
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The product information describes a natural almond variety; check the portion size and label when using it.
Per 100 g: 578 kcal, 19.7 g of carbohydrates and 0.00 g of salt. The ingredients list states almonds only. Contains almonds and is not suitable for anyone with an almond allergy.
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Choose this variety only if roasted, salted almonds are what you’re looking for.
Per 100 g: 620 kcal, 6.0 g of carbohydrates and 1.0 g of salt. Contains almonds and is not suitable for anyone with an almond allergy.
For solid foods, the European Commission sets a limit of no more than 40 kcal per 100 g for a ‘low-calorie’ claim. A smaller portion doesn’t change the nutritional value per 100 g.
Multiply the value on the label per 100 g by the weight of your portion, then divide by 100. Based on the PLUS listing, 25 g provides around 147.75 kcal and 1.2 g of carbohydrates. This is a calculation example, not advice on a suitable portion size.
No, check total carbohydrates too. The ‘carbohydrates’ and ‘of which sugars’ lines provide different information; also compare the ingredients with your personal meal plan.
No. Choose based on the ingredients, nutritional values and your personal meal plan. The European Commission explains that food information must not claim that a food prevents, treats or cures a disease.
Read the allergen information on the exact pack. The products in this buying guide contain almonds; some of the labels reviewed also warn about other nuts or peanuts. Don’t assume that the same warning applies to every variety.
