Snackers who keep an eye on portions
You want to serve almonds at your garden party, but also keep track of how much you eat. Compare the energy content for the same amount and decide on your portion in advance.
Who is this advice for?
Label checkers
You’re choosing between raw, roasted, blanched and seasoned almonds. You want to know what has actually been added, rather than relying on the preparation name alone.
Hosts catering for a range of guests
You want to put snacks out while keeping allergens and young children in mind. That’s why the exact pack and how you serve the almonds are part of your decision.
What should you look for when choosing?
Start by weighing out a portion and checking the energy per 100 g. Then choose based on the ingredients, preparation and what suits your guests.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Energy per portion | Compare kcal per 100 g and weigh out each option to the same portion size. | If I want to know how much energy is on my plate, I check both the amount weighed out and the value per 100 g. Around 39% of consumers put the energy content per portion first. |
| Preparation and ingredients | Read the ingredients list and check separately whether the almonds contain salt or added oil. | If I’m looking for simple ingredients or a particular preparation, I don’t want to rely on ‘unsalted’ or ‘roasted’ alone. Around 23% of consumers put ingredients and preparation first. |
| Suitability for guests | Check allergens and warnings on the exact pack, and bear young children in mind. | If I’m hosting guests with a known allergy or young children, I want to know what I’m serving and how to offer it safely in advance. Around 23% of consumers put suitability for guests first. |
| Packaging and leftovers | Compare the pack size with the number of portions you’ve weighed out, and check whether the pack can be resealed securely. | If I’m shopping for a group, I want to be able to serve enough portions and store the rest properly. Around 15% of consumers put quantity and leftovers first. |
Common pitfalls
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Making a small portion sound as though the product is low calorie
A smaller portion may provide less energy, but it doesn’t change the energy content per 100 g. The European Commission’s claim limit applies to the solid product per 100 g.
Weigh out the amount you’re serving and state the energy content for that portion without calling the product itself low calorie.
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Assuming ‘unsalted’ or ‘no added oil’ means fewer calories
These descriptions tell you about the salt or preparation, not necessarily the energy content. The varieties checked also differ in their ingredients.
Compare kcal per 100 g separately from the ingredients and salt content of the exact variety.
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Comparing portions of different sizes directly
A lower figure per portion may simply be because the portion is smaller. For the variety checked, Duyvis gives an average portion size of 30 g, while other product information uses portions of 25 g.
Convert each option to the same weight before comparing the energy content per portion.
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Assuming a plain variety is automatically suitable for all guests
Even unsalted almonds contain almond, an allergen. Warnings about the possible presence of other allergens can vary between varieties; whole nuts may also pose a risk to young children.
Check the exact pack and discuss any known allergies in advance. Assess an alternative separately for any guest with a relevant allergy.
Brands for reference
Duyvis
Duyvis offers savoury, oven-roasted almonds for anyone looking for that kind of flavour.
- According to Duyvis, Almonds Original are oven-roasted without added oil or fat.
- The Duyvis variety checked contains flavourings and salt. The preparation claim doesn’t prove that it has fewer calories.
Albert Heijn
Albert Heijn offers, among other options, a roasted unsalted variety and a blanched unsalted variety.
- The labels checked list almond as the only ingredient in both varieties.
- The labels state 627 and 613 kcal per 100 g respectively. These figures apply to these varieties, not the whole range.
Jumbo
The Jumbo variety checked consists of roasted unsalted almonds in a 140 g pack.
- The ingredients list states 99% almonds and sunflower oil.
- For this variety, ‘unsalted’ doesn’t mean that no oil has been added.
Lidl
Lidl product pages show unsalted almonds and Alesto Spanish almonds in various varieties.
- The product pages confirm these product types.
- Don’t treat the product description as proof of a calorie benefit; check the nutritional information on the pack you choose.
ALDI
The ALDI product description lists TRADER JOE'S raw almonds in a 200 g pack.
- ALDI describes the almonds as untreated and says the pack is resealable.
- These features alone say nothing about whether the almonds have a lower energy content.
PLUS
The PLUS variety checked is raw and unsalted, in a 200 g stand-up pouch.
- The ingredients list states almonds only; the nutrition information gives 591 kcal per 100 g.
- This variety also doesn’t meet the European Commission’s limit for a low-calorie claim.
Almonds at Joybuy
This Joybuy selection includes raw and roasted almonds, including salted and unsalted varieties. Compare the energy content per 100 g, then choose the preparation and ingredients that suit your garden party.
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Jia Zhou Yuan Ye Original almond kernels, 160 g
A handy option for comparing a weighed-out portion when you want to take the energy content per 100 g into account.
The product information states 622 kcal per 100 g and lists 100% almond kernels as the ingredient. Contains almonds.
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g'woon raw, unsalted almonds, 200 g
An option if you’re looking for raw, unsalted almonds and want to decide on the portion size yourself.
The product information states 591 kcal per 100 g and lists almonds as the ingredient. Contains almonds.
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Anatolia roasted, salted almonds, 500 g
A good match if you’re looking for roasted, salted almonds for your garden party.
The product information states 620 kcal and 1.0 g salt per 100 g. The description warns of a choking hazard for young children.
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Anatolia Badem Natural almonds, 500 g
An unsalted option to take along if you’re looking for a simple ingredients list.
The product information states 578 kcal per 100 g, 100% almonds and 0.00 g salt. Contains almonds.
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g'woon roasted, salted almonds, 150 g
A savoury, salted option if you’re looking for roasted almonds for your garden party.
The product information states 667 kcal per 100 g and 0.7% salt. Contains almonds.
Frequently asked questions
Can you describe ordinary almonds as ‘low calorie’?
Not as a low-calorie product claim if the solid product contains more than 40 kcal per 100 g. According to the European Commission, the limit for this claim is 40 kcal (170 kJ) per 100 g; the varieties checked are above this. A smaller portion doesn’t change this product limit.
Is 25 g a maximum for every guest?
No. Use 25 g here as a basis for comparison and serving, not as a personal limit for every guest. The Netherlands Nutrition Centre uses this amount as a handful in its calorie checker; the Duyvis pack checked gives an average portion size of 30 g.
Can guests with an almond allergy have an unsalted or roasted variety?
No. The preparation or salt content doesn’t change the fact that these are almonds. Also check the warnings about other allergens on the exact pack. The Netherlands Food and Consumer Product Safety Authority lists almond as a separate tree nut allergen.
How should you store almonds before and after the garden party?
Keep your supply tightly sealed in a cool, dry place, and follow the instructions on the pack too. The Netherlands Nutrition Centre advises storing nuts in a tightly sealed container in a dry place. Before the party, set aside small amounts and keep the rest sealed.
Do you need to provide allergen information at a garden party?
According to the Netherlands Food and Consumer Product Safety Authority, businesses that sell food to consumers must provide information about any allergens present, including for unpackaged products. This business requirement doesn’t automatically apply to a private party. It’s still a good idea to keep the pack handy and tell guests that you’re serving almonds.