Choose almonds for a holiday lunch based on the portion you weigh out and the nutritional information for the exact product, not on a ‘low-calorie’ claim. The stated energy values for four specific varieties from PLUS, Albert Heijn and Jumbo range from 591 to 661 kcal per 100 g, while the European Commission sets a maximum of 40 kcal per 100 g for that claim. If children are eating with you, put safety and suitable nutrition first: Amsterdam UMC advises giving children under 4 nut butter with no added sugar or salt instead of whole nuts.
You want to know how much energy the amount you weigh out provides, and be able to compare the nutritional information for the exact product. For example, Albert Heijn lists energy per 100 g, while the Netherlands Nutrition Centre provides general information about the energy in a portion of unsalted almonds.
You’re looking for a suitable lunch and considering the texture of the food and your child’s nutritional needs. Amsterdam UMC provides safety advice about whole nuts for young children; the Netherlands Nutrition Centre advises parents not to put a child on a diet without professional guidance.
You’re dividing a pack between several lunches and want to seal the rest properly and store it in a dry place. The Netherlands Nutrition Centre advises storing nuts in a tightly sealed container in a dry place; ALDI lists a resealable pack for the variety mentioned.
First, consider who’ll be eating and what texture is suitable. Then compare the nutritional information and ingredients for the exact product, and think about portioning and storage.
| What to consider | What should you check? | Who should pay particular attention? |
|---|---|---|
| Energy per portion | Compare the kcal per 100 g on the label for the exact product, then calculate the energy for the amount you actually weigh out. | If I want to know how much energy my lunch portion provides, I base the calculation on the label and the weight I’ve measured out; around 36% of consumers prioritise energy per portion. |
| Suitable for children eating too | Check the texture and allergen information. For children under 4, Amsterdam UMC advises giving nut butter with no added sugar or salt instead of whole nuts. | When children are eating too, I want to choose a suitable texture and food rather than restrict calories myself; around 29% of consumers prioritise child safety and suitable nutrition. |
| Ingredients and preparation | Check the ingredients list for added salt or oil. ‘Unsalted’ and ‘no added fat’ don’t mean the same as ‘low calorie’. | If I want to assess added ingredients, I look at the ingredients list, not just the preparation description; around 21% of consumers prioritise the product’s composition. |
| Preparing and storing portions | Weigh out portions in advance and follow the storage instructions. The Netherlands Nutrition Centre advises storing nuts in a tightly sealed container in a dry place. | If I’m preparing portions for several lunches, I want to have them ready and seal the rest carefully; around 14% of consumers prioritise preparation and storage. |
A portion provides less energy if you eat fewer grams, but that doesn’t change the nutritional information per 100 g. For solid foods, the European Commission sets a maximum of 40 kcal per 100 g for a ‘low-calorie’ claim.
Weigh the amount you eat and calculate the energy using the nutritional information for the exact product. Don’t use a smaller portion to justify a low-calorie claim.
Duyvis says that no oil or fat is added during preparation; Dutch retailer information for the savoury variety does list salt. So preparation claims don’t automatically tell you anything about the salt content.
Check the ingredients and nutritional information separately from the preparation description.
Children need nutrients to grow, and whole nuts can pose a choking risk. The Netherlands Nutrition Centre advises against putting a child on a diet without professional guidance.
Choose a suitable texture. If you’re concerned about your child’s weight, speak to a healthcare professional.
The varieties mentioned include 190 g of roasted unsalted almonds and 200 g of blanched unsalted almonds.
The unroasted, unsalted variety mentioned has a ingredients list that contains almonds only.
The unsalted roasted variety mentioned is an option if you’re specifically looking for roasted almonds.
Almonds Original and Oven roasted almonds are savoury, seasoned oven-roasted varieties.
The Trader Joe’s variety mentioned consists of roasted, unsalted almonds in a 200 g pack.
The Dutch product listing mentions an unsalted almond variety.
These Joybuy picks are almond products for a lunch where you’re keeping an eye on portions. Their stated energy values are above the European limit of 40 kcal per 100 g for a ‘low-calorie’ claim; weighing out your portion helps you calculate the energy in the amount you eat.
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For anyone who wants to weigh out a lunch portion and calculate the energy in the amount they eat. This isn’t a low-calorie choice; assess your portion using the nutritional information for this variety.
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The name will appeal if you’re looking for unroasted, unsalted almonds. Unsalted doesn’t mean low calorie; weigh out your portion and check the energy value for the exact variety.
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For a lunch where you’re keeping an eye on portions, you can weigh out the amount you want; the product name specifies whole almond kernels. For children under 4, Amsterdam UMC advises giving nut butter with no added sugar or salt instead of whole nuts.
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The name distinguishes this roasted, salted variety for anyone looking for a savoury lunch snack. Bear the added salt in mind and weigh out your portion; roasted doesn’t mean low calorie.
According to the European Commission, solid foods can carry a low-calorie claim only if they contain no more than 40 kcal (170 kJ) per 100 g. According to their retailer information, the PLUS, Albert Heijn and Jumbo varieties mentioned contain 591 to 661 kcal per 100 g. A smaller portion doesn’t change the limit per 100 g.
No. A smaller portion only reduces the energy in the amount you eat; the energy value per 100 g stays the same. Weigh out your portion and calculate its energy using the label for the exact variety.
Because of the risk of choking, Amsterdam UMC advises giving children under 4 nut butter with no added sugar or salt instead of whole nuts. Older children can choke too: make sure they eat calmly at the table and stay with them. This is safety advice, not a legal age limit.
Don’t put your child on a diet without professional guidance. The Netherlands Nutrition Centre stresses that children need nutrients to grow and advises contacting your GP, youth health nurse or school doctor if you’re concerned.
Check the ingredients list and any cross-contamination warnings. The Netherlands Food and Consumer Product Safety Authority says allergens must be clearly stated and distinguished in the ingredients list. Choosing an unsalted or unroasted variety doesn’t remove the almond allergen.
Store nuts in a tightly sealed container in a dry place, as advised by the Netherlands Nutrition Centre. Also follow the instructions on the pack; for the roasted variety mentioned, Albert Heijn advises storing it in a cool, dark, dry place and closing the pack securely after use.
