Almonds aren’t a low-calorie snack: having a small portion doesn’t change their nutritional values per 100 g. Weigh your portion and compare the kcal per 100 g on the pack; the Netherlands Nutrition Centre lists 158 kcal for 25 g of unsalted almonds. Also check the ingredients, salt and flavour, and always read the allergen information for the exact variety.
You want to eat almonds mid-morning without losing track of how much you have. Energy per weighed portion matters more to you than the preparation description on the pack. The Netherlands Nutrition Centre lists 158 kcal for 25 g of unsalted almonds.
You’re looking for almonds with no added salt and want to know whether almonds are the only ingredient. Compare the exact variety: unsalted almonds may also contain oil.
You want a roasted or savoury snack and choose any flavourings deliberately. Check the calories and salt separately from the preparation description.
First compare the nutritional values per 100 g, then weigh the portion you want to eat. Always check the label of your chosen variety for ingredients, salt and allergens.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Energy per portion | Compare kcal per 100 g and calculate based on the weight of your portion. | If you want to keep track of the energy in your snack, weighing a portion in grams helps you work out how much you’re having; around 31% of consumers put calorie control first. |
| Ingredients and salt | Read both the ingredients list and the salt value; also check for added oil. | If you’re looking for a simple ingredient list or want to avoid added salt, the details of the exact variety are crucial; around 25% of consumers put this first. |
| Allergens | Check that almonds are listed and look for warnings about possible cross-contamination. | If an allergy or dietary restriction affects what you can choose, check the current packaging particularly carefully; around 13% of consumers put checking allergens first. |
| Preparation and flavour | Check whether the almonds are roasted or seasoned, then check the salt and ingredients. | If you’re mainly looking for a roasted or savoury flavour, you’ll want to know which flavourings have been added; around 19% of consumers put flavour first. |
| Packaging and storage | Check the pack size, whether it can be resealed and the storage advice on the pack. | If you weigh out portions at home or open the pack more than once, practical storage and a secure seal matter; around 12% of consumers put packaging and convenience first. |
A smaller portion contains fewer calories than a larger one, but doesn’t change the nutritional values per 100 g. According to the European Commission, a solid food can only carry the claim ‘low calorie’ if it contains no more than 40 kcal (170 kJ) per 100 g.
Compare products by kcal per 100 g, then calculate the energy in the portion you weigh out.
Duyvis describes its Oven roasted almonds as roasted without added oil or fat. Dutch retailer information lists 1.1 g of salt per 100 g for this variety.
Check the preparation description and salt content separately.
The ingredients in Jumbo Unsalted Almonds are listed as 99% almonds and sunflower oil.
Read the full ingredients list if you want to know whether oil or other ingredients have been added.
Ingredients and warnings about possible cross-contamination can vary between products. The NVWA says that allergens must be clearly identified on the label.
Check the packaging of the exact variety, especially if you need to take an allergy or dietary restriction into account.
A savoury oven-roasted option in a 125 g pack.
Two varieties: blanched almonds and roasted unsalted almonds.
Unsalted Almonds 140 g is a roasted variety.
The range information includes unsalted almonds and Alesto Spanish almonds in various 200 g varieties.
The product description lists Trader Joe’s Roasted Unsalted Almonds in a 200 g pack.
PLUS Unroasted and Unsalted Almonds 200 g is a specific unprocessed variety.
These Joybuy products are for anyone looking to compare almonds for a weighed mid-morning snack, taking ingredients, preparation method and nutritional values into account.
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A good choice if you’re looking for almond kernels to weigh out as a snack portion.
Product information lists 622 kcal per 100 g, 100% almond kernels and 0.028 g of salt per 100 g. This isn’t a low-calorie variety.
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A good choice if you want to compare raw, unsalted almonds for a simple snack.
Product information lists almonds as the ingredient, with 591 kcal and 0.03 g of salt per 100 g. This isn’t a low-calorie variety.
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A good choice if you’re looking for a product with almonds as its only ingredient.
Product information lists 100% almonds, 578 kcal and 0.00 g of salt per 100 g. This isn’t a low-calorie variety.
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A good choice if you’re looking for roasted, salted almonds as a savoury snack.
Product information lists 620 kcal and 1.0 g of salt per 100 g. This isn’t a low-calorie variety.
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A good choice if you’re looking for roasted almonds with salt to snack on while you’re out and about.
Product information lists sunflower oil, 667 kcal and 1 g of salt per 100 g. This isn’t a low-calorie variety.
No. A small portion doesn’t change the nutritional values per 100 g. According to the European Commission, a solid food can only make a low-energy claim if it contains no more than 40 kcal (170 kJ) per 100 g.
Multiply the kcal per 100 g on your pack by the number of grams you’re having, then divide by 100. The Netherlands Nutrition Centre lists 158 kcal per 25 g of unsalted almonds; based on this, 15 g contains around 95 kcal. This is a calculation example, not a personal portion recommendation.
Not necessarily: according to Allergie Centra Nederland, an allergy to one type of nut doesn’t mean you’re allergic to all nuts. Check the allergens present and any warnings about possible cross-contamination on the exact packaging. Talk to your healthcare professional about personal questions relating to a diagnosed allergy.
Check the ingredients list and any cross-contamination warnings for the variety you want to buy. The NVWA says allergens must be clearly identifiable in the ingredients list.
The product information for the varieties reviewed warns that young children can choke on nuts. So don’t use this buying guide as a recommendation to give whole almonds to young children.
Follow the storage advice on the packaging of the exact variety. For AH Almonds Unsalted, the advice is to store them in a cool, dark, dry place and close the pack securely; for Duyvis Oven roasted almonds, an airtight, light-proof container is recommended after opening.
