Snackers who watch their portions
You want to keep track of the energy in your snack. The Voedingscentrum lists 158 kcal per 25 g portion of unsalted almonds. Weigh your own portion and check the label of the variety you choose.
Who is this guide for?
Fans of unsalted snacks
You’re looking for almonds without added salt and pay attention to the ingredients. The Voedingscentrum includes unsalted nuts in the Schijf van Vijf; that’s not the same as claiming a product is low in calories.
Snack planners on the go
You want to divide a pack between several outings and store it properly. ALDI describes the Trader Joe’s almonds mentioned here as resealable. Also consider the age of any children sharing them: the MDL Fonds warns that whole nuts are a choking risk for children under four.
What should you look for when choosing?
Unsalted roasted almonds
A good fit if: you’re looking for a roasted snack without a pronounced salty taste. AH lists 627 kcal per 100 g, PLUS 628 kcal and Jumbo 661 kcal.
Bear in mind: the energy differences are small for equal portions, so let taste and ingredients guide your choice too.
Unroasted almonds
A good fit if: you’re looking for untreated almonds to enjoy over several snack breaks. ALDI describes the Trader Joe’s variety as unroasted and packed in a resealable 200 g bag.
Bear in mind: being unroasted doesn’t in itself tell you anything about the energy content; divide the contents into portions yourself.
Oven-roasted almonds with a savoury flavour
A good fit if: you’re specifically after a savoury flavour. Duyvis says Almonds Original is roasted without added oil or fat.
Bear in mind: this description of how they’re prepared doesn’t prove they have a lower energy content. The Joybuy listing for Duyvis Oven Geroosterde Amandelen, 125 g, gives 635 kcal and 1.1 g of salt; check the nutritional information on the exact pack.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Energy per portion | Compare the kcal per 100 g on the label, then work out the amount for the weight of your portion. | If I want to keep track of the energy in my snack during an outing, I weigh my portion and use the value on the label. Around 36% of consumers focus mainly on the calories in the portion they eat. |
| Ingredients and salt | Read the ingredients list and compare the salt content separately from the energy content. | I’m looking for unsalted almonds or a simple ingredients list, so I check both on the pack. Around 29% of consumers pay most attention to ingredients and salt. |
| Taking them along and storage | Check whether the pack is resealable and follow the storage instructions after opening. | If I’m taking snacks along for several outings, I want to be able to close and store the pack properly. Around 21% of consumers focus mainly on taking snacks along and storing them. |
| Pack size | Check the net weight and think about how many portions you want to divide the pack into. | I want to know in advance how many snack breaks I can get from one bag, so I divide the contents myself. Around 14% of consumers focus mainly on pack size and portioning. |
Common pitfalls
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Confusing ‘unsalted’ with ‘low in calories’
Unsalted describes the flavour or preparation, not the energy content. The AH, PLUS and Jumbo varieties mentioned contain 627–661 kcal per 100 g.
Check energy and salt separately, and always compare the same quantity.
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Assuming that no added oil means less energy
Duyvis’s description that no oil or fat is added does not in itself prove that the product contains less energy. European requirements apply to claims about reduced energy content.
Choose a preparation method to suit your taste, and check the energy content in the nutritional information for the exact variety.
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Not factoring the contents of a bag into your portion planning
The packs mentioned have different net weights. A 140 g, 150 g, 190 g or 200 g bag won’t give you the same number of portions.
Work out how many portions you need, and follow the storage instructions if you’re using the pack over several occasions.
Brands and varieties for reference
Albert Heijn
AH Amandelen ongezouten is a roasted variety made with almonds as its ingredient.
- Albert Heijn lists 627 kcal and 0 g of salt per 100 g for the 190 g variety.
- These nutritional values apply to this variety; unsalted does not mean low in calories.
Jumbo
Jumbo Ongezouten Amandelen is a roasted variety for anyone who doesn’t want a pronounced salty taste.
- Jumbo lists 99% almonds with sunflower oil and 661 kcal per 100 g.
- The sunflower oil makes it clear that ‘unsalted’ doesn’t mean ‘made without oil’.
PLUS
PLUS Amandelen ongezouten is a roasted variety in a 150 g stand-up pouch.
- PLUS lists 98% almonds, sunflower oil and 628 kcal per 100 g.
- Its energy content is close to that of the AH variety reviewed; this does not support a low-calorie claim.
Duyvis
Duyvis describes Almonds Original as oven-roasted without added oil or fat, in a 125 g pack.
- The description of how they’re prepared may be relevant if you’re looking for this particular flavour and preparation.
- This is a statement from the manufacturer, not independent proof of reduced energy. The Joybuy listing for Duyvis Oven Geroosterde Amandelen gives 635 kcal and 1.1 g of salt; use the nutritional information for the exact variety.
ALDI
The Trader Joe’s range reviewed includes unroasted and roasted unsalted almonds, both in 200 g packs.
- ALDI describes the packs as resealable and the unroasted variety as untreated.
- The preparation method and packaging don’t tell you the energy content; check the information on the pack you choose.
Lidl
Lidl lists Amandelen ongezouten and Alesto Spaanse amandelen in several varieties.
- The product listings can help you identify the specific variety.
- Ingredients and nutritional values aren’t necessarily the same across all varieties; compare the information on the exact pack.
Almonds at Joybuy
This selection at Joybuy includes natural, raw unsalted and salted almonds. Compare the nutritional information per 100 g on the label, then choose a portion that suits your snack break.
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Jia Zhou Yuan Ye Original Almond Kernels, 160 g
An option if you’re looking for almond kernels and want to compare nutritional values on an equal basis.
The pack contains 160 g.
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g’woon Almonds Raw & Unsalted, 200 g
A good match if you prefer raw, unsalted almonds; that’s how the variety is described in the product name.
The pack contains 200 g.
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Anatolia Roasted Salted Almonds, 500 g
A roasted, salted variety if that’s the flavour you’re after; compare the salt and energy content with the labels on other options.
The pack contains 500 g.
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Anatolia Badem Natural (Amandel), 500 gr
A variety described as natural if you’re looking for almonds without added salt; check the ingredients on the exact pack.
The pack contains 500 gr.
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g’woon Roasted & Salted Almonds, 150 g
A roasted, salted variety if that’s your preference; include the nutritional information and ingredients on the pack in your comparison.
The pack contains 150 g.
Frequently asked questions
When can an almond snack be called ‘low in calories’?
According to the European Commission, a low-energy claim for solid foods can only be made when they contain no more than 40 kcal (170 kJ) per 100 g. A smaller portion doesn’t change this limit per 100 g.
How do I work out the energy content of my portion of almonds?
Multiply the kcal per 100 g on the label by the weight of your portion, then divide by 100. For 25 g of AH Amandelen ongezouten, that works out at 156.75 kcal based on 627 kcal per 100 g. For another variety, use the value on its own label.
Can children under four eat whole almonds as a holiday snack?
No. The MDL Fonds warns that whole nuts are a choking risk for children under four. Don’t give whole almonds to children in this age group as a snack to take along.
What should I check if someone with an allergy is joining us?
Read the ingredients and allergen information on the exact pack. The Nederlandse Voedsel- en Warenautoriteit explains the rules for allergen labelling; the AH, Jumbo and PLUS varieties reviewed list almonds and may also contain information about other allergens.
How should I store an opened bag while on holiday?
Follow the storage instructions on the pack. For the variety reviewed, Albert Heijn recommends storing it in a cool, dark and dry place and sealing the pack properly after use; Jumbo recommends storing it somewhere dry and dark.