Almonds aren’t low in calories, so start by weighing out a portion and counting it as part of your lunch. The Voedingscentrum lists 158 kcal per 25 g handful of unsalted almonds. Also compare the labels per 100 g, as ingredients, salt content and preparation methods can vary between products.
You want to eat almonds alongside a shop-bought sandwich and keep track of the extra energy. The portion weight and kcal on the label are more useful for this than assuming almonds are low in calories. The Voedingscentrum lists 158 kcal per 25 g handful of unsalted almonds.
You’re looking for a variety with no added salt and want to tell the difference between unroasted, roasted and savoury-seasoned almonds. Check the preparation method, ingredients and salt content separately.
You want to portion some out at home and store the rest. A resealable pack can be handy if you’ll be using it more than once, but measure out the portion yourself.
Start with the amount you’d like to have alongside your sandwich, then compare the ingredients and nutritional content of the different varieties.
| What to consider | What to check before buying | Who is it relevant to? |
|---|---|---|
| Energy per portion | Check the kcal per 100 g on the label, weigh your portion and calculate the amount for that weight. | If I want to limit the extra energy alongside my lunch, I focus on the label value and the weight of my portion. Around 45% of consumers prioritise energy per portion. |
| Salt and preparation method | Compare the ingredients, salt per 100 g and whether the almonds are unroasted or roasted; unsalted doesn’t automatically mean oil-free. | If I’m looking for an unsalted variety, I want to assess the salt content and preparation method separately. Around 33% of consumers give this combination of factors top priority. |
| Portioning and storage | Check the net weight, the pack’s closure and the storage advice on the label. | If I prepare lunch portions at home, I want to be able to seal and store the rest easily. Around 22% of consumers focus mainly on this convenience. |
These descriptions don’t mean a product meets the EU threshold for the ‘low energy’ claim. For solid foods, the limit is 40 kcal per 100 g.
Use the kcal per 100 g for the exact variety and weigh the amount you actually eat. A smaller portion doesn’t change the nutritional value per 100 g.
AH lists 25 g as a portion, while Duyvis Oven Roasted Almonds lists an average portion of 30 g. This means the kcal per portion aren’t directly comparable.
Compare values per 100 g first. Then calculate the kcal for all varieties using the same portion weight.
A resealable pack is useful if you’ll be using it more than once, but it doesn’t determine how many almonds you eat.
Weigh out your lunch portion in advance and follow the storage advice on the pack for the rest.
So, with a larger pack, you’ll need to portion it yourself and seal the remaining almonds properly.
The range includes unsalted almonds and savoury oven-roasted almonds.
AH Unsalted Almonds are a roasted variety sold in a 190 g tub.
Jumbo Unsalted Almonds 140 g are a roasted variety.
Lidl lists unsalted almonds as a product in the Netherlands.
According to ALDI, Trader Joe’s almonds are available in 200 g packs of unroasted and roasted unsalted varieties.
PLUS Unsalted Almonds 150 g are a roasted variety in a stand-up pouch.
These Joybuy products are almonds you can weigh out to have alongside a lunchtime sandwich. They differ in preparation method, salt content and kcal per 100 g.
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The product information lists almond kernels as the ingredient; weigh out how much you’d like alongside your lunch.
Energy: 622 kcal per 100 g.
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The product name describes raw, unsalted almonds; you can weigh out a lunch portion yourself.
Energy: 591 kcal per 100 g.
Once opened, store in a cool, dry place and keep the pack tightly sealed.
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The product information lists 100% almonds; portion out how much you’d like with your lunch.
Energy: 578 kcal per 100 g.
Salt: 0,00 g per 100 g.
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This roasted variety contains salt, so bear that in mind if you’re looking for unsalted almonds.
Energy: 620 kcal per 100 g.
Salt: 1,0 g per 100 g.
According to the European Commission, solid foods must contain no more than 40 kcal (170 kJ) per 100 g to carry the ‘low energy’ claim. A small portion doesn’t change this limit per 100 g.
Multiply the kcal per 100 g on the label by the portion weight in grams, then divide by 100. The Voedingscentrum lists 158 kcal per 25 g handful of unsalted almonds; check the label for your variety.
Seal the pack tightly and store the almonds in a dry, preferably cool place. Also follow the product-specific storage advice on the label.
Almonds are nuts. Check the almond packaging and, if you’ve bought a sandwich, ask the seller about the sandwich’s allergen information and the toppings you’ve chosen.
Whole nuts can pose a choking hazard. The product labels for the almonds mentioned here include a warning about this; follow the instructions on the packaging.
