An everyday snack if you have diabetes
You’re looking for almonds without unnecessary added sugar or salt, and want to check the carbohydrate content for the portion you eat. diabetes.nl recommends unsalted nuts with no added sugar.
Who is this guide for?
Diabetes and an additional dietary restriction
You may want to avoid gluten or lactose, for example, and are looking for a claim that applies to the specific product variant. Almonds are themselves an allergen; Stichting Voedselallergie lists them among the types of nuts that can cause an allergic reaction.
Careful about portion sizes
You want to adjust the amount you eat to suit your own portion, and look for portion information or a resealable pack. Jumbo provides nutritional information for a 25 g portion; ALDI describes some packs as resealable.
What should you look for when choosing?
First check for allergens and any other substances you need to avoid. Then assess the carbohydrate content for your usual portion, and consider portion size and storage. Stichting Voedselallergie, diabetes.nl and the Netherlands Nutrition Centre explain these points to bear in mind.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Avoiding specific substances | Check the ingredients and warnings for the allergen you need to avoid; assess gluten and lactose claims separately. | If I avoid gluten or lactose, I want to check the claim for this exact variant and assess allergens separately. Around 34% of consumers put avoiding a specific substance first. |
| Carbohydrates, sugar and salt | Compare carbohydrates and sugars using the same portion size, and check the ingredients list for additions such as sugar, dextrose or salt. | When choosing a snack if I have diabetes, I want to be able to assess the nutritional information for my own portion. Around 33% of consumers prioritise nutritional composition. |
| Portion size | Check what portion size the label uses and compare nutritional information for the same amount as you eat. | If I use a bag for several snacks, I want to weigh my own portion rather than treating the whole pack as one serving. Around 20% of consumers prioritise portion control. |
| Packaging and storage | Check whether the pack is resealable and follow the instructions for keeping it sealed and storing it in a dry place. | When I open a pack several times, I want to be able to reseal it properly and store its contents well. Around 13% of consumers prioritise convenient packaging and storage. |
Common mistakes
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‘Free from’ does not mean allergen-free
A gluten-free or lactose-free claim does not remove the almond allergen. So check both the ingredients and any warnings about the possible presence of allergens.
First identify the specific substance you need to avoid, then check the information for the exact variant. This product category is not suitable if you have an almond allergy.
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No added fat does not mean no sugar or salt
Duyvis describes Almonds Original as oven-roasted without added oil or fat. However, according to the manufacturer, the ingredients include salt, caramelised sugar and dextrose.
Read the full ingredients list, even if the snack is described as savoury or oven-roasted.
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The pack weight is not automatically your snack portion
The amount in a bag and the portion shown on the label are different. If you use a bag for several snacks, it also needs to be stored properly.
Weigh out the amount you want to eat, then seal the pack again properly.
Eating straight from the bag can mean you have more than you planned without realising it; a poorly sealed pack can also lose quality.
Brands and product ranges to compare
Duyvis
Duyvis Almonds Original is a savoury, seasoned variety that’s oven-roasted.
- Duyvis describes this variety as oven-roasted without added oil or fat.
- According to Duyvis’s ingredient information, this variety contains salt, caramelised sugar and dextrose.
Albert Heijn
The AH Unsalted Almonds product reviewed is a roasted variety with dietary claims specific to that product.
- Albert Heijn lists almonds as an ingredient and describes this variant as gluten-free and lactose-free.
- The product information warns that it may contain peanuts and other nuts; these dietary claims do not automatically apply to other products.
Jumbo
Jumbo Unsalted Almonds 140 g is a roasted variety with portion information.
- Jumbo provides nutritional information for a 25 g portion.
- The ingredient information lists 99% almonds and sunflower oil, and warns that the product may contain peanuts.
Lidl
Lidl’s Unsalted Almonds listing may be relevant if this product characteristic matters to you.
- The product name indicates that these are unsalted almonds.
- The word ‘unsalted’ alone tells you nothing about gluten, lactose or the possible presence of other allergens, so check the packaging.
ALDI
ALDI lists unroasted and roasted unsalted almonds from Trader Joe’s.
- ALDI describes the packs mentioned as resealable.
- The preparation method and packaging alone don’t tell you whether a product is suitable for a particular allergy or intolerance, so check the product information.
PLUS
PLUS Unroasted and Unsalted Almonds is a variety with a short ingredients list.
- PLUS lists almonds as an ingredient and 0 g of added sugars per 100 g.
- The product information warns that it may contain peanuts and other nuts, so a single ingredient does not mean there is no allergen warning.
Almond products at Joybuy
These Joybuy products range from plain, unroasted or unsalted almonds to roasted and salted varieties. Check the packaging and nutritional information for each product to see whether it has the characteristics that matter to you.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
An option if you’re looking for almond kernels; check the nutritional information for the amount you eat.
The product name states that the pack contains 160 g.
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g'woon Raw & Unsalted Almonds 200 g
A good fit if you’re looking for unroasted, unsalted almonds; check the nutritional information for your own portion.
The product name specifies unroasted, unsalted almonds in a 200 g pack.
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Anatolia Badem Natural (almonds) 500 gr
An option if you’re looking for a product described as natural; check the ingredients and nutritional information for the exact variant.
The product name states that the pack contains 500 gr.
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Anatolia Roasted Salted Almonds (almonds) 500 g
This roasted, salted variety may suit you if that’s the preparation method you’re looking for; compare the salt content with your own preference.
The product name specifies roasted, salted almonds in a 500 g pack.
Frequently asked questions
Do almonds need to be completely sugar-free if you have diabetes?
No. diabetes.nl recommends unsalted nuts with no added sugar; that’s not the same as sugar-free. Also compare the total carbohydrates and sugars in the portion you eat.
Does gluten-free mean safe for someone with a nut allergy?
No. Gluten-free refers to gluten, whereas almonds are themselves an allergen. This category is not suitable if you have an almond allergy. If you’re allergic to other nuts, ask for individual advice on which types you can tolerate.
Which allergen information on the packaging is relevant?
The NVWA states that allergens which must be declared have to be listed in the ingredients. According to the NVWA, new rules on warnings about possible cross-contamination have also applied since 1 January 2026. Check the packaging for the exact variant: a warning about possible presence is different from an ingredient that has been deliberately added.
How do you compare portions of different almond products?
Compare the nutritional information for the same amount and take into account the portion you actually eat. The portion shown on the label or the weight of the whole pack may not match the amount you have as a snack.
How should you store an opened pack of almonds?
Store nuts in a sealed pack in a dry place, as the Netherlands Nutrition Centre advises. Also follow the storage instructions and best-before information on your product’s packaging.