Evening snackers keeping an eye on portions
You want to eat almonds late in the evening and know how much energy your weighed portion provides. Weighing your portion is more useful than looking for a supposedly low-calorie brand.
Who is this choice relevant to?
Shoppers looking for unsalted almonds
You want an unsalted variety, then choose between raw and roasted almonds according to your preference.
Shoppers who snack on more than one occasion
You want to be able to reseal the pack after taking out a small amount, so you don’t treat the whole bag as one snack.
What should you look for when choosing?
First weigh your portion, then check how the almonds are prepared and how they’re packaged. This lets you compare what you’ll actually eat, rather than just the product name or bag size.
| What to consider | What should you check? | Who is this important to? |
|---|---|---|
| Energy in your portion | Check the kcal per 100 g on the pack and calculate the amount for your portion weight. The Netherlands Nutrition Centre gives 158 kcal per 25 g of unsalted almonds as a general value. | If I want to know how much energy my late-night snack contains, I weigh the amount I actually want to eat. Around 50% of shoppers put the energy in their portion first. |
| Whether they’re unsalted and how they’re prepared | Check that the variety is unsalted and compare the nutrition table on the specific pack. Whether almonds are raw or roasted doesn’t, by itself, tell you which has less energy. | If I’m looking for unsalted almonds, I also want to be able to choose between raw and roasted. Around 30% of shoppers put the unsalted variety first. |
| Portioning and storage | Check the net weight, the seal and the storage instructions. Set your weighed portion aside and follow the directions on the pack. | If I want to use the bag over several evenings, it’s useful to be able to store the rest properly. Around 20% of shoppers put portioning and storage first. |
Common mistakes
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Confusing a small portion with a low-calorie product
A smaller portion contains less energy than a larger portion of the same product, but it doesn’t change the nutritional value per 100 g. For the commercial claim ‘low-calorie’, the European Commission sets a limit of no more than 40 kcal (170 kJ) per 100 g for solid foods.
Choose how much you want to eat, then use the value per 100 g on the label to calculate the energy in your portion.
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Reading ‘no added fat’ as ‘fewer calories’
Duyvis describes its Almonds Original as roasted without added oil or fat. This manufacturer’s description doesn’t prove that the variety contains less energy than other almonds.
Compare the nutrition per 100 g of the specific products, then calculate the amount using the same portion weight.
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Treating the whole pack as one evening snack
The packs reviewed contain 125 g, 140 g or 200 g, while the Netherlands Nutrition Centre gives 158 kcal per 25 g of unsalted almonds as a general nutritional value.
Weigh out the amount you’ve chosen beforehand, put the rest away and reseal the pack if it’s resealable.
Brands compared
Albert Heijn
AH Unsalted Almonds is an option to consider if you’re looking for unsalted almonds at Albert Heijn.
- Albert Heijn’s product page confirms the variety name.
- The ‘unsalted’ label doesn’t tell you whether it has a lower energy content.
Jumbo
Jumbo Unsalted Almonds 140 g is an option if you’re looking for this pack size and an unsalted variety.
- Jumbo says the almonds should be stored in a cool, dry place away from light.
- Follow the storage instructions on the specific pack.
PLUS
PLUS Raw and Unsalted Almonds 200 g clearly states both how the almonds are prepared and that they’re unsalted.
- The product page confirms the variety and the net weight of 200 g.
- Raw doesn’t automatically mean lower in energy than roasted; compare the labels.
ALDI
The TRADER JOE'S Almonds reviewed at ALDI are roasted and unsalted, in a 200 g pack.
- ALDI states that the pack is resealable.
- A resealable pack doesn’t mean you’ll eat less; weigh your own portion.
Lidl
Lidl sells a product called Unsalted Almonds for anyone looking for this variety in store.
- The product page confirms the variety name.
- Check the nutrition information and storage instructions for the specific pack.
Duyvis
Duyvis Almonds Original is the savoury roasted variety reviewed; Duyvis lists a pack size of 125 g.
- According to Duyvis, the almonds are oven-roasted without added oil or fat.
- This is the manufacturer’s description, not an independent comparison of nutritional values.
Almonds at Joybuy
These Joybuy products offer several options for a weighed late-night snack, including unsalted and roasted varieties.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
The nutrition information per 100 g helps you calculate the energy in your weighed portion.
The ingredients are 100% almond kernels. The energy value is 622 kcal per 100 g. Reseal the pack after opening.
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g'woon Almonds Raw & Unsalted 200 g
This variety is raw and unsalted, according to its product name; the nutrition information per 100 g helps you calculate your portion.
The energy value is 591 kcal per 100 g. Keep the pack sealed after opening.
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Anatolia Badem Natural (Almond) 500 g
The nutrition information per 100 g gives you a basis for calculating the energy in your own weighed portion.
The ingredients are listed as 100% almonds. The energy value is 578 kcal per 100 g and the salt content is 0,00 g per 100 g. Reseal the pack after opening.
Contains almonds.
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Anatolia Roasted Salted Almonds 500 g
This roasted and salted variety may suit you if that’s the preparation you’re after; it’s different from the unsalted option.
The energy value is 620 kcal per 100 g. Keep the pack sealed after opening.
The product information warns that the product poses a choking risk to young children and is unsuitable for babies.
Frequently asked questions
How do you calculate the energy in a small portion of almonds?
Multiply the kcal per 100 g on the label by your portion weight in grams, then divide by 100. The Netherlands Nutrition Centre gives 158 kcal per 25 g of unsalted almonds as a general value; for a specific product, use the value on its own label.
Are ‘low-calorie’ and getting less energy from a smaller portion the same thing?
No. According to the European Commission, the claim ‘low-calorie’ can only be used for solid foods containing no more than 40 kcal (170 kJ) per 100 g. A smaller portion of the same product contains less energy than a larger portion, but it doesn’t change the value per 100 g.
Are raw almonds lower in calories than roasted almonds?
The preparation method alone doesn’t tell you whether there’s a difference in energy content. Compare the nutrition information per 100 g on the specific packs, then calculate it for the same portion size.
How should you store almonds between snacks?
Follow the storage instructions on the pack. For the variety reviewed, Jumbo says to store it in a cool, dry place away from light; ALDI lists a resealable pack for the roasted, unsalted variety reviewed.
What should you look for if you have a food allergy?
Check the ingredients and allergen information on the specific pack. According to the Netherlands Food and Consumer Product Safety Authority, nuts are among the allergens that consumers must be informed about; for prepacked products, this information appears on the label.