Portion-conscious hosts
If you want to serve almonds and know how much energy your portion contains, the weight and kcal value on the pack are the figures to check.
Who are these choices relevant to?
Those choosing unsalted snacks
If you’re looking for an unsalted nut snack, check that the variety you’ve chosen is labelled as such. The Voedingscentrum includes unsalted nuts in the Wheel of Five; this doesn’t mean they’re low in calories.
Hosts who portion snacks in advance
If you buy almonds for several occasions, pack size, whether the pack can be resealed and storage instructions can help you decide. The contents of a bag aren’t the same as the amount you serve at one time.
What should you look for when choosing?
| What to consider | What should you check? | Who is this most important to? |
|---|---|---|
| Energy in your portion | Weigh the amount you’re serving and compare the kcal per 100 g on the pack. Voedingswaardetabel.nl gives a general figure of 609 kcal per 100 g for almonds; this isn’t a value for a specific variety or product label. | If I want to limit the energy in my snack portion, I weigh the almonds and use the value on my pack. Around 36% of consumers put the energy content of a portion first. |
| Choosing unsalted | Check whether the variety you’ve chosen is explicitly labelled as unsalted. Consider salt content and energy per portion separately. | If you’re looking for an unsalted snack, you’ll want to be able to check the salt information on the pack. Around 29% of consumers prioritise an unsalted product. |
| Preparation and flavour | Look separately for descriptions such as unroasted, roasted and unsalted. A description such as ‘no added fat’ doesn’t prove that a product has fewer calories. | If I want roasted almonds for entertaining, I also check whether they’re salted and whether oil or fat has been added. Around 21% of consumers prefer a roasted flavour for entertaining. |
| Portioning and storage | Compare the pack size with what you want to serve and store. Follow the storage instructions on the pack you’ve chosen. | If you’re dividing the contents between several occasions, resealability and storage are practical considerations. Around 14% of consumers prioritise portioning and storage. |
Common mistakes
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Confusing unsalted with low-calorie
The Voedingscentrum includes unsalted nuts in the Wheel of Five. That doesn’t tell you how much energy a portion of almonds contains.
Consider salt content and energy separately. Weigh your portion and use the nutritional information for the exact product you’ve bought.
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Assuming ‘no added fat’ means fat-free
Duyvis describes one variety as oven-roasted without added oil or fat. Voedingswaardetabel.nl gives a general figure of 52 g of fat per 100 g for almonds, so a description of how they’re prepared doesn’t mean the almonds themselves are fat-free.
Compare the kcal and fat on the label of the variety you’ve chosen. Don’t draw conclusions about calories from the preparation description alone.
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Thinking of the whole pack as one serving
The Duyvis pack mentioned contains 125 g; examples from PLUS and ALDI contain 200 g. Pack size doesn’t automatically make it a portion for one occasion.
Decide in advance how much you want to serve and set that amount aside. Choose a pack based on the occasions you want to use it for.
Brands and product ranges to consider
Duyvis
A relevant product range if you’re looking for a savoury, oven-roasted variety.
- Duyvis describes Almonds Original as roasted without added oil or fat and lists a pack size of 125 g.
- This is the manufacturer’s description, not proof of fewer calories. Check the nutritional information for the variety you’ve chosen.
Albert Heijn
AH Unsalted Almonds is a relevant choice if you want to check the salt content.
- The product name explicitly identifies the almonds as unsalted.
- Check the current pack; this description applies to this variety and not automatically to all AH almond products.
Jumbo
Jumbo Unsalted Almonds is an example of a product for anyone looking for an unsalted variety.
- The pack mentioned contains 140 g, and the product information says to store it in a cool, dry place away from light.
- Pack size isn’t a recommended portion and doesn’t prove a calorie advantage over other varieties.
Lidl
Alesto is Lidl’s relevant nut range; the product information includes an unsalted almond variety.
- The unsalted label helps you check the salt content.
- A retailer’s description of the range doesn’t substantiate a calorie advantage or a comparison with other brands.
ALDI
ALDI’s Dutch product range, TRADER JOE'S, includes examples of unroasted and roasted almonds.
- The varieties described contain 200 g; the roasted version is labelled unsalted, and the packs can be resealed.
- This information applies to the Dutch product versions mentioned and doesn’t prove a calorie difference between preparation methods.
PLUS
PLUS Unroasted and Unsalted Almonds is an example of a product for anyone looking for both qualities.
- The variety mentioned comes in a stand-up pouch containing 200 g.
- Unroasted and unsalted doesn’t automatically mean low-calorie; check the current pack.
Almonds at Joybuy
These Joybuy products are almonds for sharing. Compare the preparation method, salt information, pack size and nutritional information of the variety that suits your preferences. Almonds are an allergen; check the current allergen information on the pack.
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Anatolia Badem Natural almonds, 500 gr
An option if you want to weigh out a larger quantity of almonds for several occasions.
The product information lists 100% almonds, 0,00 g of salt per 100 g and energy per 100 g. Check the energy value shown and weigh the portion you’re serving.
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Jia Zhou Yuan Ye Original Almond Kernels, 160 g
An option if you want to portion almond kernels as a snack to share.
The ingredients list only almond kernels, and the product information gives the energy per 100 g. Check the pack for the value for this exact variety.
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g'woon Almonds Raw & Unsalted, 200 g
An option if you want to divide unroasted, unsalted almonds into portions to share.
The title says unroasted and unsalted; the product information gives the energy per 100 g. Check the value on the pack and weigh your portion.
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Anatolia Roasted Salted Almonds, 500 g
An option if you’re looking for roasted, salted almonds to share.
The product information lists 1,0 g of salt per 100 g and provides nutritional information. Bear in mind that this variety is salted, and compare the kcal value on the pack.
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g'woon Roasted & Salted Almonds, 150 g
An option if you want to portion roasted almonds from a 150 g pack.
The product information lists sunflower oil and 1 g of salt per 100 g. This variety is salted; check the nutritional information and weigh the amount you’re serving.
Frequently asked questions
How do you work out the calories in your own bowl?
Multiply the kcal per 100 g on your pack by the weight of your portion, then divide by 100. For example, the general figure of 609 kcal per 100 g for almonds from Voedingswaardetabel.nl works out at 91,35 kcal for 15 g. This is a calculation example, not the label value for every brand.
Are almonds a low-calorie snack?
Don’t assume that almonds are low in calories. Voedingswaardetabel.nl gives a general figure of 609 kcal per 100 g for almonds, and the European Commission states that nutrition claims are only permitted when they are included in the relevant EU rules. When serving almonds, focus on the amount you’ve weighed out and the nutritional information for the variety you’ve chosen.
Is a handful of unsalted nuts automatically a low-calorie portion?
No. For the general category of unsalted nuts, the Voedingscentrum gives a figure of 164 kcal per 25 g handful. This isn’t a specific value for almonds or a particular brand, nor is it a recommended portion size.
What should you check if a guest has a nut allergy?
Check the allergen information on the pack and let your guest know that the almonds are there. The NVWA states that allergens must be clearly shown on the label; also check the information for any other snacks you’re serving.
How should you store an opened pack?
Follow the instructions on the pack of the variety you’ve chosen. Jumbo says to store its unsalted almonds in a cool, dry place away from light; certain ALDI varieties are listed in resealable packs. A resealable pack doesn’t, by itself, tell you how long the product will keep after opening.