Parents who want to plan their snack portions
You’re looking for almonds as a snack and want to know how much energy your own portion provides. Check the label on the product you’re buying, and don’t assume a handful is a fixed amount.
Who might find this choice relevant?
Parents who want a convenient store-cupboard option
You want ready-to-eat almonds with an ingredients list that suits your preferences. Check the packaging too, and store the nuts in a dry place in a tightly sealed container, as recommended by the Netherlands Nutrition Centre.
Parents who are breastfeeding
You want to shop mindfully without overlooking your need for enough energy and nutrients. The Netherlands Nutrition Centre says your body needs more energy and nutrients than usual to produce breast milk.
What should you look for when choosing?
Consider the energy per 100 grams separately from portion size and how the almonds are prepared. Being unsalted or unroasted doesn’t automatically make almonds low in calories.
| What to consider | What to look for | Who might find this important? |
|---|---|---|
| Energy per portion | Check the kcal per 100 grams on the label and weigh the portion you plan to eat. Calculate the energy in your portion using: kcal per 100 grams × portion weight in grams ÷ 100. | If you want to know how much energy your snack portion provides, calculating it from the exact product label can help. Around 36% of consumers prioritise keeping track of the energy in each portion. |
| Ingredients and salt | Read the ingredients list and check the nutrition information for salt; descriptions of how a product is prepared don’t tell you everything about its composition. | If you choose carefully based on ingredients or added salt, you’ll want to check the full composition of the product. Around 29% of consumers prioritise this check. |
| Use and storage | Check the pack size and closure. Store nuts in a dry place in a tightly sealed container; the Netherlands Nutrition Centre recommends keeping them in a cool place if possible. | If you want to keep a supply for snacks or recipes, choose packaging that suits how you’ll use it and can be sealed properly. Around 21% of consumers prioritise this convenience. |
| Allergens and young children | If you have a relevant allergy, read all the allergen information, including any warnings about other nuts or peanuts. Keep whole nuts out of reach of young children. | If you have young children at home or a relevant allergy, the information on the exact pack can be decisive. Around 14% of consumers prioritise these household considerations. |
Common pitfalls
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Assuming unsalted means low in calories
Salt content and energy value are different things. The unsalted products from AH and PLUS included in this review list 627 and 591 kcal per 100 grams respectively, so unsalted doesn’t automatically mean low in calories.
Compare the kcal per 100 grams on the label and calculate the amount for the weight of your own portion.
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Taking a preparation description as a guarantee of nutritional value
Unroasted, roasted or made without added oil describes how a product is prepared, but doesn’t provide a complete picture of its nutritional value.
When choosing, check the nutrition information for the exact product, as well as the ingredients list and salt content.
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Thinking of a parent’s snack as baby food
Whole nuts can pose a choking risk to young children. The products discussed here are snacks for parents, not a recommendation to give whole almonds to a baby.
Keep whole almonds out of reach of young children and follow the warnings on the packaging.
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Assuming a short ingredients list means a product is allergen-free
Even if almonds are the only ingredient, the product still contains almonds. The packaging may also warn that other nuts or peanuts could be present.
If you have a relevant allergy, read the current allergen information on the full pack, not just the ingredients list.
Relevant brands to consider
Duyvis
The product range described includes unsalted almonds and Almonds Original.
- Duyvis describes Unsalted Almonds as unsalted. According to Duyvis, Almonds Original is oven-roasted without added oil or fat.
- These descriptions of the products and how they’re prepared don’t show that they’re low in calories; check the nutrition information for the exact product.
Albert Heijn
The AH Unsalted Almonds included in this review are roasted and, according to the product information, contain almonds as their only ingredient.
- The product page lists 627 kcal and 0 grams of salt per 100 grams, and advises closing the pack securely after use.
- The product page warns that other nuts and peanuts may be present. The nutrition values apply to this product, not the entire range.
Jumbo
The Jumbo Unsalted Almonds included in this review are roasted and, according to the product information, contain 99% almonds and sunflower oil.
- The product page lists 661 kcal per 100 grams.
- For this product, unsalted doesn’t mean free from added oil. The product page also warns that peanuts may be present.
Lidl
Lidl Netherlands lists Unsalted Almonds as a product available in store.
- The product name makes it easy to identify the unsalted option.
- The name alone doesn’t tell you its energy value; check the label on the pack.
ALDI
The Dutch Trader Joe’s range included in this review features roasted salted almonds or a smoked-flavour version.
- ALDI says this range comes in resealable packaging.
- The flavour options described can’t be considered unsalted or low in calories based on the product name alone.
PLUS
According to the product page, the PLUS Unroasted and Unsalted Almonds included in this review contain almonds only.
- The product page lists 591 kcal, 24 grams of protein, 13 grams of fibre and 0.03 grams of salt per 100 grams.
- These label values apply to the product reviewed. A simple ingredients list doesn’t rule out warnings that other nuts or peanuts may be present.
Almond products at Joybuy
This selection of almond products at Joybuy focuses on snacks with nutrition information that can help you assess portion sizes and ingredients.
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Jia Zhou Yuan Ye Original almond kernels 160 g
A good option if you want to calculate the energy in your own snack portion; the ingredients list states 100% almond kernels and 622 kcal per 100 grams.
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g'woon raw unsalted almonds 200 g
A good fit if you’re looking for an unsalted option and want to calculate the energy per portion; the product information lists almonds as the ingredient and 591 kcal per 100 grams.
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Anatolia Badem natural almonds 500 g
A good option if you want to compare products with a simple composition; the product information lists 100% almonds, 578 kcal and 0.00 grams of salt per 100 grams.
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Anatolia roasted salted almonds 500 g
A good fit if you’re looking for a roasted, salted snack; the product information lists 620 kcal and 1.0 grams of salt per 100 grams. Keep whole nuts out of reach of young children as they pose a choking risk.
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g'woon roasted salted almonds 150 g
A good fit if you’re looking for a roasted, savoury option; the product information lists almonds, sunflower oil and salt, with 667 kcal and 1 gram of salt per 100 grams. It also warns that traces of peanuts and other nuts may be present.
Frequently asked questions
When can a product be described as low in calories?
For solid foods, the European Commission defines the claim ‘low energy’ as no more than 40 kcal (170 kJ) per 100 grams. The Netherlands Food and Consumer Product Safety Authority confirms that EU rules apply to nutrition claims. The PLUS, AH and Jumbo products included in this review list 591, 627 and 661 kcal per 100 grams respectively, so none meets this threshold.
How do I calculate the energy in my own portion?
Multiply the kcal per 100 grams on the label by the weight of your portion in grams, then divide by 100. Use the nutrition information for the exact product; the Netherlands Nutrition Centre gives an average of 158 kcal for 25 grams of unsalted almonds, not a fixed value for every product.
Is 25 grams automatically a recommended daily portion?
No. The 25 grams used in the Netherlands Nutrition Centre’s calorie checker is a portion for calculation purposes, not a personal daily recommendation. Don’t treat it as a universal guideline.
What should I consider if I’m breastfeeding?
Think about snacks as part of getting enough varied food. The Netherlands Nutrition Centre says your body needs more energy and nutrients than usual to produce breast milk, so choosing the lowest-calorie option isn’t necessarily the right approach.
What allergen information should I check before buying?
Check the packaging for the exact product to see whether it lists almonds and any warnings about other nuts or peanuts. The Netherlands Food and Consumer Product Safety Authority requires clear allergen information on labels; if you have a relevant allergy, base your decision on the current product information.