Use almonds as a measured snack, not as a low-calorie substitute for carbohydrate-rich training fuel. The four varieties described contain 591–661 kcal per 100 grams; the European Commission sets a maximum of 40 kcal per 100 grams for a ‘low energy’ claim on solid foods. Voedingscentrum stresses that intense endurance training calls for extra attention to carbohydrate intake, so treat snacking and training fuel as separate choices.
You’re looking for almonds to snack on and want to know how much energy your chosen portion provides. Compare the nutrition information per 100 grams and per weighed portion; for a ‘low energy’ claim on solid foods, the European Commission sets a maximum of 40 kcal per 100 grams.
You want to know when almonds work as a snack and when your training calls for carbohydrate-rich food. Voedingscentrum explains that you need more carbohydrates during intense endurance training.
You’re comparing plain, roasted and savoury-seasoned almonds, and paying attention to added salt, oil, allergens and storage. Check the ingredients and allergen information on the specific pack; the NVWA says allergens must be stated clearly and accurately on the label.
First decide whether you’re looking for almonds as a snack or as part of your training nutrition. Then compare the portion, ingredients and packaging based on what matters to you.
| What to consider | What should you check? | Who is this for? |
|---|---|---|
| Energy per portion | Compare kcal per 100 grams and calculate the values for the same weighed portion. | If you want a snack during your training period and are keeping an eye on portion size, check the energy in the portion you eat. Around 36% of consumers say energy per portion is their top purchasing priority. |
| Purpose and timing | Decide whether you’re buying almonds for a snack or for nutrition around a training session; then check the carbohydrate content of the variety. | If you want to work out whether a snack fits alongside your planned training nutrition, it helps to assess these two functions separately. Around 29% of consumers prioritise how a product fits into their training. |
| Ingredients and flavour | Read the ingredients, salt content and allergen information on the exact pack. | If you prefer plain, unsalted or savoury-seasoned almonds, check what’s been added besides almonds. Around 21% of consumers focus mainly on ingredients, salt and flavour variety. |
| Packaging and storage | Check the net weight, seal and storage instructions for the variety. | If you regularly eat small portions, you’ll want packaging that suits how you use the product and allows you to store it as directed on the label. Around 14% of consumers say pack size and ease of storage are most important. |
A smaller portion contains less energy than a larger one, but it doesn’t change the nutritional value per 100 grams. For a ‘low energy’ claim on solid foods, the European Commission sets a maximum of 40 kcal per 100 grams.
Weigh your portion if you want to include it in your own calculations, and assess the nutritional value per 100 grams separately.
Voedingscentrum stresses that intense marathon training calls for extra attention to getting enough carbohydrates. An everyday snack doesn’t automatically do the same job as planned nutrition around a training session.
First decide whether you’re looking for something to snack on or for training nutrition. Don’t let a desire to snack less automatically determine what you eat before or during training.
Duyvis product information says the almonds are roasted without added oil or fat. Albert Heijn’s product information lists 635 kcal and 1.1 grams of salt per 100 grams for this variety.
Check the nutrition table alongside the preparation method, and assess the salt content separately.
The 125-gram Oven roasted almonds variety is a savoury-seasoned snack. Albert Heijn’s product information describes them as roasted without added oil or fat.
According to Albert Heijn’s product information, AH Unsalted Almonds, 190 grams, is a roasted variety made with almonds as its only ingredient.
According to Jumbo, Jumbo Unsalted Almonds, 140 grams, contains 99% almonds and sunflower oil.
Lidl lists unsalted almonds and Alesto Spanish almonds in different varieties.
ALDI’s product information describes TRADER JOE'S Almonds, 200 grams, as roasted and salted or smoke-flavoured.
According to PLUS, PLUS Unroasted and Unsalted Almonds, 200 grams, contains almonds only.
Not just because the pack is small. For a ‘low energy’ claim on solid foods, the European Commission requires no more than 40 kcal per 100 grams. The product labels described here list 591–661 kcal per 100 grams.
No. According to the European Commission, a ‘reduced energy’ claim requires at least 30% less energy, and the feature responsible for the reduction must be stated. A small difference between two nutrition tables doesn’t in itself show that this requirement has been met.
Consider the size and timing of your overall meal. Voedingscentrum advises against eating a large meal around two hours before running; this isn’t a recommended ideal time for a specific portion of almonds.
Check the allergen information on the pack of the exact variety. Duyvis product information at Albert Heijn says the product may contain wheat and peanuts; information can vary between products. The NVWA stresses that allergens must be stated clearly and accurately on the label.
Follow the instructions on the specific pack. Albert Heijn advises storing its AH variety in a cool, dark, dry place and closing the pack; for the Duyvis variety, the product information recommends an airtight, light-proof container.
