If you want to keep the energy in your office snack in check, weigh your portion first and compare the kcal per 100 g on the packaging; plain almonds are not a low-energy choice. The European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for a ‘low energy’ claim on solid foods, while official product information for the almond varieties reviewed lists 591 to 661 kcal per 100 g. Then choose based on preparation, salt and packaging: unroasted, roasted and savoury-seasoned are different characteristics, and a larger bag means you’ll need to portion it yourself.
You want to take almonds with you and, above all, control how much you snack on. Weigh your portion and check the nutritional information for the exact variety, rather than relying on how it’s prepared or what it’s called.
You’re looking for a roasted snack and want to choose between unsalted and savoury-seasoned. Check the preparation, salt and energy content separately.
You’re splitting a pack across several working days and paying attention to its contents, closure and storage instructions. A larger or resealable bag is stock to portion out, not automatically one serving.
Start with the amount you want to take with you, then compare the ingredients and packaging for the exact variety.
| What to consider | What should you check? | Who should pay particular attention? |
|---|---|---|
| Energy per portion | Check the kcal per 100 g and weigh your portion. The Netherlands Nutrition Centre lists 158 kcal for 25 g of unsalted almonds. | If you want to limit the energy in the snack you take with you, weigh your portion and use the label to work it out; around 46% of consumers give energy per portion their highest priority. |
| Ingredients and flavour | Check the ingredients, preparation method, salt per 100 g and allergen information on the packaging. | If you’re mainly looking for unsalted or savoury roasted almonds, consider the flavour and ingredients as well as the nutritional information; around 27% of consumers make this their main consideration. |
| Portioning in advance | Check the net weight, suggested portion and storage advice; prepare your own portions in advance. | If you’re preparing snacks for several working days, you’ll want to divide them into portions easily and store the rest properly; around 27% of consumers prioritise this kind of preparation. |
A smaller portion contains fewer almonds, but it doesn’t change the energy per 100 g of the product.
Weigh the portion you want to take with you and calculate its energy using the per-100 g value on the packaging. Call it a smaller portion, not a low-energy product.
These terms describe the salt or preparation method, not the energy content. Jumbo’s official product information lists 661 kcal per 100 g for the unsalted almonds reviewed; Albert Heijn lists 635 kcal and 1.1 g of salt per 100 g for Duyvis Oven roasted almonds. Duyvis says they’re roasted without added oil or fat.
Assess energy, preparation and salt separately using the label for the exact variety.
A pack may contain several portions. A resealable bag helps you store the contents, but it doesn’t determine how much you take with you.
Weigh your take-along portion in advance and follow the storage advice on the packaging for the rest.
Albert Heijn’s unroasted almonds are an unsalted, unbaked and blanched variety that you can portion yourself.
PLUS Raw and Unsalted Almonds are an unprocessed, unsalted variety in a 200 g pack.
Jumbo Unsalted Almonds are a roasted variety in a 140 g pack.
Duyvis Oven roasted almonds are savoury-seasoned oven-roasted almonds in a 125 g pack.
The Trader Joe’s product range includes a roasted, unsalted variety in a 200 g pack.
Lidl lists unsalted and unroasted almonds; the unroasted variety reviewed comes in a 200 g pack.
These Joybuy products are almonds for an office lunch, where you can weigh your own portion and compare the preparation method and label values.
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A ready-to-eat snack that you can portion yourself to take with you.
The product information lists 100% almond kernels, 622 kcal and 0.028 g of salt per 100 g. The pack contains 160 g.
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A good choice if you’re looking for raw, unsalted almonds and want to decide on the portion yourself.
The product information lists 591 kcal and 0.03 g of salt per 100 g. The pack contains 200 g.
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A good choice if you’re looking for roasted salted almonds and want to weigh the portion yourself.
The product information lists 620 kcal and 1.0 g of salt per 100 g. The pack contains 500 g.
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A good choice if you’re looking for ready-to-eat almonds and want to portion them yourself.
The product information lists 100% almonds, 578 kcal and 0.00 g of salt per 100 g. The pack contains 500 g.
Plain almonds are not a low-energy product. The European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for a ‘low energy’ claim on solid foods; the product labels reviewed list 591 to 661 kcal per 100 g. You can, however, weigh out a smaller portion.
Multiply the kcal per 100 g on your pack by the number of grams you’ve weighed out, then divide by 100. For example, 15 g of the PLUS variety, which contains 591 kcal per 100 g, comes to 88.65 kcal. This is a calculation based on the label, not personal dietary advice.
Only if you use the same weight in grams. Albert Heijn lists a 25 g portion for the variety reviewed, while Duyvis lists an average portion of 30 g. So compare the labels per 100 g or calculate both values for the same weight.
Follow the storage advice for the exact variety. Albert Heijn recommends storing the almonds in a cool, dark and dry place and closing the pack securely; Duyvis recommends keeping an opened bag in a light- and airtight container. Keep the portion you’ve weighed out to take with you separate from the rest.
Almonds are an allergen, so an almond snack isn’t suitable if you have an almond allergy. Also check the ingredients and any warnings on the exact pack: the Albert Heijn variety reviewed lists peanuts and other nuts, among other things, while Duyvis also lists wheat.
