Portion-conscious gym-bag snackers
You want to take almonds with you without accidentally eating a large amount. Check the energy per 100g and weigh the portion you pack.
Who is this buying guide for?
Planners preparing snacks for the journey
You prepare a snack at home to take with you. A securely sealed pack and the storage advice on the label will help you store your supply appropriately.
Those snacking around their workout
You want to think about when you eat. Voedingscentrum advises against eating a large portion or foods high in fat, protein or fibre just before exercise.
What should you look for when choosing?
Start by checking the energy per 100g, then decide how much you want to take with you. Finally, check the ingredients, packaging closure and timing.
| What to consider | What to look for | Who is this most important for? |
|---|---|---|
| Calories per portion | Check the kcal per 100g and weigh your portion; calculate the calories in your portion as kcal per 100g × portion weight in grams / 100. | If I want to keep a close eye on the calories in my snacks, I compare the exact value on the label and weigh out my portion. Around 39% of consumers make calorie control their top purchasing priority. |
| Taking them with you and storage | Check that the pack seals securely and follow the storage advice; divide a larger pack into portions at home. | When I’m out and about, I want to take a portion prepared in advance and store the rest properly. Around 23% of consumers prioritise taking snacks with them and storing them. |
| Timing around your workout | Consider the portion size and check the fat, protein and fibre content for the amount you’ve chosen; follow Voedingscentrum’s general advice about eating just before exercise. | If I eat shortly before a workout, I focus on the amount and timing. Around 23% of consumers prioritise workout timing and stomach comfort. |
| Flavour and ingredients | Read the ingredients list and check the salt and energy content separately; also check the allergen information on the pack. | When I’m looking for a roasted or savoury flavour, I want to know what ingredients and additions the variety contains. Around 15% of consumers make flavour and added ingredients their top priority. |
Common pitfalls
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Assuming unsalted means low in calories
Unsalted tells you about the salt content, not the amount of energy. Under the EU claim ‘low energy’, solid foods must contain no more than 40 kcal per 100g, according to the European Commission.
Check calories and salt separately, using the nutrition table for the variety you’re buying.
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Assuming no added oil means fewer calories
Duyvis says its Almonds Original are roasted without added oil or fat. The Duyvis Oven roasted variety reviewed here lists 635 kcal per 100g, according to Albert Heijn.
Check the energy, ingredients and salt content separately; a claim about how a product is made is no substitute for the nutrition table.
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Comparing portions of different weights directly
Albert Heijn lists a 25g portion for AH Unsalted Almonds; the Duyvis variety reviewed here lists an average portion of 30g. As a result, portion comparisons may give a different impression from comparisons based on the same weight.
Compare the values per 100g first, then calculate them for portions of the same weight.
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Thinking a resealable bag helps control portions
A resealable pack helps keep the contents sealed, but it doesn’t determine how much you take with you or eat.
Weigh out the amount you want at home and seal both your portion and the rest of the pack securely. Voedingscentrum advises storing nuts in a dry place in a well-sealed container.
Brands to consider
Duyvis
The Almonds Original and Oven roasted ranges reviewed here include savoury, seasoned oven-roasted almonds in a 125g pack.
- Duyvis says almonds in its Original range are roasted without added oil or fat.
- For the Oven roasted variety reviewed here, Albert Heijn lists 635 kcal and 1.1g of salt per 100g. The preparation claim does not make this variety low in calories or unsalted.
Albert Heijn
AH Unsalted Almonds is a roasted own-brand variety in a 190g pack.
- Albert Heijn lists almonds as the only ingredient and 627 kcal per 100g.
- The pack contains more than one snack portion. Unsalted does not mean low in calories; follow the storage instructions on the pack.
Jumbo
Jumbo Unsalted Almonds is a roasted own-brand variety in a 140g pack.
- Jumbo lists 165 kcal per 25g and 661 kcal per 100g.
- The ingredients are 99% almonds and sunflower oil. So ‘unsalted’ doesn’t mean the ingredients list contains almonds alone.
Lidl
Lidl Netherlands lists a product called Unsalted Almonds, item number 172897.
- The product listing says it is available in store.
- Check the nutrition information and ingredients on the pack of the variety you find.
Aldi
ALDI Netherlands lists TRADER JOE'S Almonds in roasted salted and roasted smoky-flavour varieties.
- The range page lists a resealable 200g pack.
- The listed varieties are roasted and salted or have a smoky flavour; a resealable pack doesn’t limit your portion.
PLUS
PLUS Unroasted and Unsalted Almonds is a raw own-brand variety in a 200g pack.
- PLUS lists almonds as the only ingredient and 591 kcal per 100g.
- The nutrition information applies to this variety. PLUS recommends storing it in a cool, dry, dark place.
Almonds at Joybuy
These Joybuy products include plain or unroasted almonds, as well as roasted or salted varieties. Compare the nutrition information per 100g and calculate it for the portion you’re taking with you.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
Suitable if you want to weigh out a portion and calculate the energy content of this variety.
622 kcal per 100 g; 100% almond kernels; 0.028 g of salt per 100 g.
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g'woon Raw & Unsalted Almonds 200 g
The title describes this variety as raw and unsalted; check the pack if you want to verify the ingredients.
591 kcal per 100 g.
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Anatolia Roasted Salted Almonds 500 g
A roasted, salted variety for anyone looking for that flavour and keeping an eye on their salt intake.
620 kcal and 1.0 g of salt per 100 g.
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Anatolia Badem Natural (Almond) 500 g
A good choice if you’re looking for a plain variety and want to weigh out your own portion.
578 kcal per 100 g; 100% almonds; 0.00 g of salt per 100 g.
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g'woon Roasted & Salted Almonds 150 g
A roasted and salted variety in a resealable pack, for anyone looking for that combination.
667 kcal and 1 g of salt per 100 g; resealable 150 g pack.
Frequently asked questions
Are almonds with fewer calories per portion low in calories?
No. A smaller portion limits how much you eat, but doesn’t change the energy per 100g. According to the European Commission, the EU ‘low energy’ claim for solid foods applies to products containing no more than 40 kcal per 100g.
How do I work out the calories in my portion?
Multiply the kcal per 100g shown on the label by the weight of your portion in grams, then divide the result by 100. Weigh your portion and use the value for the exact variety you’ve bought.
Can I eat a large portion of almonds just before my workout?
Voedingscentrum advises against eating a large portion or foods high in fat, protein or fibre just before exercise. Keep this in mind when choosing how much to eat and when; this is general guidance, not a personalised sports nutrition plan.
How should I store almonds that I take in my gym bag?
Store nuts in a dry place in a well-sealed container, and follow the instructions on the pack. Voedingscentrum advises keeping nuts well sealed. Weigh out a portion at home and don’t use your gym bag as a regular place to store your supply.
What should I look out for if I have an almond allergy?
Check the allergen information on the pack: almonds are among the nuts that must be declared as allergens. Also look for any warnings about other allergens; the NVWA explains the legal requirements for allergen information on food labels.