Almonds aren’t a low-calorie food. To enjoy a snack in a portion you can keep track of, weigh out your serving and calculate its energy using the label for that exact variety. The European Commission only allows the ‘low calorie’ claim for solid foods containing no more than 40 kcal (170 kJ) per 100 g. When choosing, also check the ingredients and salt content, and consider how you can seal and store the pack while you’re out and about.
You want to take almonds with you and work out how much energy your snack contains. Check the weight of your portion and the nutritional information for the exact variety, rather than relying on the product name alone.
You’re looking for a snack with no added salt. Compare the ingredients lists: some varieties contain only almonds, while others also include oil or a savoury seasoning mix.
You want to prepare portions to take with you and store the rest of the pack properly. Check whether the pack can be resealed and follow the storage instructions on the packaging.
First decide how many grams you want to eat per snack. Then compare the ingredients and think about how you’ll store any almonds left over during your holiday.
| What to consider | What should you check? | Who is this important to? |
|---|---|---|
| Energy per portion | Compare the energy per 100 g and calculate it for the weight you want to eat. | If I want to keep track of how much energy my holiday snack contains, I weigh my portion and use the values on that pack. Around 50% of consumers put energy per portion top of their list. |
| Ingredients and salt | Read the ingredients list and nutrition table; ‘unsalted’ doesn’t tell you whether oil has been added. | If I want to avoid added salt, I check both the ingredients and the salt content. Around 30% of consumers prioritise the recipe and salt content. |
| Taking them with you and storage | Check that the pack seals securely and follow the storage advice on the label. | If I’m taking almonds for several occasions during my holiday, I want to be able to seal the pack properly and keep it dry. Around 20% of consumers prioritise taking them with them and storing them. |
A weighed portion may contain less energy than a larger one, but it doesn’t change the nutritional value per 100 g. According to the European Commission, the ‘low calorie’ claim for solid foods is only permitted when they contain no more than 40 kcal (170 kJ) per 100 g.
Calculate the energy for the number of grams you plan to eat, rather than relying on a product claim instead.
An unsalted variety may still contain oil. Equally, ‘no added oil’ doesn’t mean there’s no salt or seasoning mix.
Read the product name, ingredients list and nutrition table together.
Product pages may use different portion sizes, so portion values aren’t always based on the same amount.
Compare values per 100 g first, then calculate them for the same portion weight across all varieties.
Nuts should be kept sealed and dry. Once opened, a pack won’t automatically stay in suitable conditions.
If needed, portion them out in advance and reseal the remaining almonds according to the instructions on the pack.
The product pages for AH Blanched Unsalted Almonds and AH Unsalted Almonds list almonds as the ingredient. Albert Heijn provides nutritional values per 100 g for these varieties.
PLUS Unroasted and Unsalted Almonds is a variety whose product page lists almonds as the only ingredient.
Jumbo Unsalted Almonds is a roasted variety. The ingredients list includes almonds and sunflower oil.
Duyvis Almonds Original is a savoury-seasoned, oven-roasted variety. According to Duyvis’s own product information, it is roasted without added oil or fat; however, the ingredients include a savoury seasoning mix containing salt.
ALDI’s unroasted Trader Joe’s almonds are described as untreated and packed in a resealable bag. The salted and smoked-flavour roasted varieties are a separate product range.
The Dutch product description for Unsalted Almonds is relevant if you’re specifically looking for an unsalted variety.
This selection includes almonds for snacking, including a variety labelled raw and unsalted, as well as several roasted or salted varieties. For each product, compare the energy per 100 g, the ingredients and the weight of the portion you want to eat.
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A good choice if you’re looking for ready-to-eat almond kernels and want to calculate the energy in a portion of your choice.
Energy: 622 kcal per 100 g. Ingredients: 100% almond kernels. Pack size: 160 g. Store in a cool, dry place and reseal the pack after opening.
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A good choice if you’re looking for a variety labelled raw and unsalted and want to decide on the portion size yourself.
Energy: 591 kcal per 100 g. The ingredients list includes almonds. Pack size: 200 g. Follow the storage instructions on the pack.
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A good choice if you want to take roasted, salted almonds with you and reseal the pack after opening.
Energy: 667 kcal per 100 g. The ingredients include almonds, sunflower oil and 0.7% salt. The pack is described as resealable; this is not an unsalted variety.
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A good choice if you’re looking for roasted almonds to snack on and are happy for the recipe to include salt.
Energy: 620 kcal per 100 g. The product information describes roasted almonds with salt. Pack size: 500 g. Follow the storage instructions on the pack.
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A good choice if you’re looking for roasted, salted almonds in a 150 g pack.
Energy: 667 kcal per 100 g. The ingredients include 97% almonds, sunflower oil and 0.7% salt. This is not an unsalted variety.
Not if you’re making a claim about the product being low in calories. According to the European Commission, solid foods must contain no more than 40 kcal (170 kJ) per 100 g; a smaller portion doesn’t change the value per 100 g.
The Netherlands Nutrition Centre gives 158 kcal as a general reference for a 25 g handful of unsalted almonds. For a specific pack, use the nutrition table for that variety and the amount you actually eat.
Keep almonds sealed and dry, preferably somewhere cool, and follow the instructions on the pack. The Netherlands Nutrition Centre gives 10–15 °C as an example of a cool place to store them; this is storage advice, not a guarantee of a fixed shelf life after opening.
Read the ingredients list and check for any cross-contamination warnings. The NVWA states that allergens must be clearly identifiable in the ingredients list. Precautionary warnings on the label may include wording such as ‘May contain X’ or ‘Not suitable for people with an X allergy’. Always check the pack of the variety you’re buying.
No. The Netherlands Nutrition Centre warns that whole nuts and peanuts can cause choking. So don’t automatically assume that whole almonds are suitable as a snack for young children.
