For a night shift, choose almonds based on the declared energy per 100 g and a portion weighed out in advance, not on the term ‘unsalted’. According to the European Commission, a low-energy claim for solid foods is limited to a maximum of 40 kcal (170 kJ) per 100 g, while the almond varieties reviewed with available values are well above this. Weigh the amount you’re taking with you and calculate the energy using kcal per 100 g × grams ÷ 100. Then choose natural or roasted almonds based on the ingredients and flavour. The Voedingscentrum includes unsalted nuts in the Wheel of Five, and AH Leefstijl recommends preparing snacks for a night shift in advance and dividing them into portions.
You want to snack on almonds during your night shift and know how much energy your actual portion provides. Compare the label and weigh your portion; the word ‘unsalted’ doesn’t tell you how many calories it contains. The Voedingscentrum provides average nutritional values for unsalted almonds.
You prepare your snacks at home and want to be able to reseal the pack after weighing out a portion. AH Leefstijl recommends preparing snacks in advance and dividing them into portions.
You’re looking for almonds with no added salt, then choosing between natural, blanched and roasted varieties. Check the ingredients list too: an unsalted variety may contain sunflower oil, for example, as Jumbo’s product information shows.
Start with the energy per 100 g, work out the amount for the portion you’re taking with you, then check the preparation method, ingredients and packaging.
| What to consider | What to look for | Who is this important to? |
|---|---|---|
| Energy in your portion | Compare kcal per 100 g, then weigh your own portion. Use: kcal per 100 g × portion weight in grams ÷ 100. | If I want to manage my calorie intake, I need to be able to calculate the energy in my weighed snack. Around 42% of consumers prioritise energy per portion when buying. |
| Preparing and taking it with you | Check that you can reseal the pack after weighing out a portion, and follow the storage instructions on the label. | I want to prepare a portion at home before my shift and store the rest. Around 25% of consumers prioritise convenience when taking snacks with them. |
| Ingredients and salt | Read the ingredients list and check separately whether salt or oil has been added; ‘unsalted’ doesn’t automatically mean ‘oil-free’. | I want an unsalted snack and check whether it contains anything besides almonds. Around 25% of consumers prioritise ingredients and composition. |
| Savoury flavour | Check the ingredients and nutrition table for the exact variety; a description of how it’s prepared doesn’t indicate that it’s low in energy. | If I want a savoury flavour, I want to consider that separately from the calories and salt content. Around 8% of consumers prioritise savoury flavour when buying. |
These terms describe the salt content or preparation method, not necessarily the energy in the almonds. The product labels reviewed show that unsalted varieties can also be high in energy per 100 g.
Compare the energy per 100 g on the pack and calculate the amount for the quantity you’ll actually eat.
The packs contain more than one possible snack portion; the energy in your snack depends on how much you weigh out.
Prepare a separate portion before you leave and reseal the rest of the pack.
The AH Unsalted Almonds reviewed list only almonds as an ingredient, while Jumbo Unsalted Almonds also list sunflower oil. So similar packaging doesn’t guarantee the same ingredients.
Check both the ingredients and the nutrition table for the exact variety.
Unsalted almonds still contain almonds. Product-specific warnings may also mention other allergens.
Read the allergen information on every pack. Don’t eat almonds if you’re allergic to them.
The range includes savoury-seasoned Almonds Original and Unsalted Almonds.
The varieties mentioned are AH Unsalted Almonds 190 g and AH Unsalted Blanched Almonds 200 g.
Jumbo Unsalted Almonds 140 g are a roasted variety.
Lidl sells almonds under the Alesto brand and also lists an Unsalted Almonds variety.
The Trader Joe’s products mentioned are unroasted almonds 200 g and roasted, unsalted almonds 200 g.
PLUS Unroasted, Unsalted Almonds 200 g are a natural variety.
These product picks are suited to taking almonds as a snack during a night shift. Compare the stated energy per 100 g and weigh out the amount you want to take with you.
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The ingredients list states 100% almonds; the nutritional information provided lets you calculate the energy in a weighed portion.
The product information states 622 kcal per 100 g. Contains almonds.
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This raw, unsalted variety is intended as a snack; you can use the stated energy per 100 g to work out the value for a weighed portion.
The product information states 591 kcal per 100 g and lists almonds as an ingredient. Contains almonds.
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The product information states 100% almonds, so you can calculate the energy in a portion without accounting for other ingredients in the stated composition.
The stated nutritional value is 578 kcal per 100 g. Contains almonds.
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This roasted variety has added salt; check the ingredients if you’re specifically looking for an unsalted snack.
The product information states 620 kcal and 1,0 g salt per 100 g. Contains almonds.
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This seasoned almond snack is an option if you’re after a wasabi and mustard flavour; it isn’t a natural variety.
The product information states 75% almonds and 270 kcal per 100 g. The ingredients also include sugar, syrup, flavourings and vegetable oils. The listed allergens include almonds, milk, soya and mustard.
For solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for a low-energy claim. The almond varieties reviewed with available nutritional values are above this limit. A smaller portion contains less energy than a larger one, but that doesn’t change the product claim.
Weigh the amount you want to take with you, then multiply the kcal per 100 g on your label by the weight in grams; divide the result by 100. For AH Unsalted Almonds, which contain 627 kcal per 100 g, a 15 g example portion provides 94,05 kcal. This is a calculation based on the declared value, not personal nutritional advice.
No. VGZ lists unsalted nuts as one option, alongside foods such as yoghurt, quark and raw vegetables. This is practical nutritional information, not a prescribed routine or evidence that almonds improve your alertness.
Store nuts in a dry place in a tightly sealed container and follow the instructions on the packaging. The Voedingscentrum gives cool storage, for example at 10–15 °C, as a general preference.
No. Being unsalted doesn’t remove the almond allergen. The NVWA says allergens must be clearly identified; also check product-specific warnings about other nuts, peanuts or wheat.
