None of the almond varieties reviewed is low in calories: the labels checked list between 591 and 661 kcal per 100 grams. So choose a portion that suits the person eating it, and check the nutrition information and ingredients for the exact variety. For children under 4, the Netherlands Nutrition Centre recommends nut butter with no added sugar or salt instead of whole nuts, due to the risk of choking.
Want to eat almonds during the school holidays without assuming that ‘healthy’ means ‘low in calories’? Check the energy content for a weighed portion and the nutrition information on the label. The Netherlands Nutrition Centre lists 158 kcal for a 25-gram handful of unsalted almonds; this is a general nutrition reference, not a personal portion recommendation.
If you’re buying snacks for children, consider their age, the product’s form and any allergens. For children under 4, the Netherlands Nutrition Centre recommends nut butter with no added sugar or salt instead of whole nuts, due to the risk of choking. Almonds are also an allergen.
If you’re looking for roasted or savoury seasoned almonds, compare the exact variety for its salt and ingredients. The words ‘roasted’ or ‘no added fat’ don’t, on their own, tell you how much energy or salt the product contains.
First decide who the snack is for and how you plan to serve it. Then compare the portion, ingredients and preparation details on the label of the specific pack.
| What to consider | What to look for | Who it matters to |
|---|---|---|
| Energy per portion | Weigh your portion and use the label value per 100 grams to calculate it: kcal per 100 grams × portion weight ÷ 100. | If you want to weigh out a snack portion during a day out in the holidays, you’ll need the energy per 100 grams and the weight. Around 25% of consumers prioritise portion control. |
| Age and allergens | Check who you’re buying for, read the allergen information and choose a suitable product form. | If children will be eating too, you’ll want to consider their age and any potential allergies. Around 25% of consumers give child safety top priority. |
| Ingredients and salt | Check both the ingredients list and the salt content in the nutrition information; ‘unsalted’ doesn’t tell you whether other ingredients have been added. | If you’re looking for an unsalted variety with a simple ingredients list, check both. Around 20% of consumers start by looking at the ingredients. |
| Roasted flavour | Check whether the variety is unsalted, salted or seasoned, and compare the energy per 100 grams. | If you’re mainly looking for a roasted or savoury flavour, take both salt and energy into account when choosing. Around 15% of consumers put flavour first. |
| Packaging and storage | Check the net weight and follow the storage instructions; resealable packaging doesn’t mean the contents are already divided into portions. | For snacks at home or on the go, you’ll want to know how to store the pack and make your own portions. Around 15% of consumers prioritise convenient portioning and storage. |
A smaller portion contains less energy, but it doesn’t change the energy density of the almonds. According to the Netherlands Nutrition Centre, 25 grams of unsalted almonds contains 158 kcal.
Choose and weigh a portion that suits the person eating it. Use the nutrition information for the exact variety to work out its energy content.
A preparation claim doesn’t tell you how much energy or salt the finished product contains. The Duyvis Oven roasted almonds label reviewed lists 635 kcal and 1.1 grams of salt per 100 grams; Duyvis describes Almonds Original as prepared without adding oil or fat.
Check the energy, salt and ingredients separately, and don’t let a preparation claim replace those checks.
A general nutrition reference isn’t age-specific dietary advice. For children under 4, the Netherlands Nutrition Centre recommends nut butter with no added sugar or salt instead of whole nuts, due to the risk of choking.
First consider who the snack is for and choose a suitable form. Don’t make choosing snacks part of a weight-loss diet for children; the Netherlands Nutrition Centre advises against putting a child on a diet without professional guidance.
A pack that can be closed again after use doesn’t automatically divide the contents into snack portions.
Weigh out the portion yourself and follow the storage instructions on the pack.
The AH Unsalted Almonds variety reviewed is roasted and comes in a 190-gram pack.
PLUS Unroasted and Unsalted Almonds is a 200-gram variety for anyone looking for almonds with no other ingredients.
Jumbo Unsalted Almonds is a roasted variety in a 140-gram pack.
Duyvis Almonds Original and Oven roasted are worth considering if you’re looking for an oven-roasted or savoury seasoned variety.
The Trader Joe’s almonds from ALDI reviewed are roasted, unsalted and come in a 200-gram pack.
Lidl sells almonds as part of its Alesto range, including a product page for unsalted almonds.
These Joybuy options range from almond kernels and unsalted varieties to roasted, salted almonds. Compare their energy per 100 grams and salt content, and weigh out the portion you want.
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Suitable if you’re looking for almond kernels and want to weigh out your own snack portions.
Ingredients: 100% almond kernels.
Energy: 622 kcal per 100 grams.
Salt: 0.028 grams per 100 grams.
Pack: 160 grams, resealable.
Contains almonds; not suitable if you have an almond allergy.
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Suitable if you’re looking for a raw, unsalted variety and want to weigh out your own portions.
Ingredient: almonds.
Energy: 591 kcal per 100 grams.
Contains almonds; not suitable if you have an almond allergy.
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Suitable if you’re looking for almonds described as ready to eat and want to portion them yourself.
Ingredient: almonds only.
Energy: 578 kcal per 100 grams.
Salt: 0.00 grams per 100 grams.
Pack: 500 grams; portion as required.
Contains almonds; not suitable if you have an almond allergy.
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Suitable if you’re specifically looking for roasted, salted almonds and want to portion them yourself.
Energy: 620 kcal per 100 grams.
Salt: 1.0 grams per 100 grams.
Pack: 500 grams; portion as required.
Contains almonds; not suitable if you have an almond allergy.
According to the European Commission, the ‘low energy’ claim can only be used for solid foods containing no more than 40 kcal per 100 grams. The product labels checked for PLUS, Albert Heijn and Jumbo list between 591 and 661 kcal per 100 grams.
For children under 4, the Netherlands Nutrition Centre recommends nut butter with no added sugar or salt instead of whole nuts, due to the risk of choking. Also check the warnings on the pack.
Don’t treat these varieties as allergen-free: almonds are an allergen. Also check the exact pack for information about other potential allergens, and follow personalised medical advice.
Multiply the label value in kcal per 100 grams by the weight of your portion, then divide the result by 100. Weigh the portion yourself; a general reference portion isn’t personal dietary advice.
Follow the instructions on the pack of the variety you have. For the AH Unsalted Almonds reviewed, Albert Heijn recommends storing them in a cool, dark, dry place and closing the pack securely after use.
