Want to make more mindful snack choices with almonds? Start by deciding how many grams you’ll eat: according to the Netherlands Nutrition Centre, 25 g of unsalted almonds provides an average of 158 kcal. So almonds aren’t automatically low in calories. Next, choose based on the exact nutritional information, how they’re prepared and whether you want them unsalted. ‘No added oil’ on its own doesn’t prove that a product is lower in calories.
You want to know how much energy your portion contains and avoid eating more than you intended without realising. According to the Netherlands Nutrition Centre, 25 g of unsalted almonds provides an average of 158 kcal.
You’re looking for an unsalted option and want to choose how it’s prepared, for example, unroasted or roasted. The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five healthy eating guidelines; this, in itself, says nothing about the calorie content of your portion.
You’re looking for a savoury almond option and don’t want to mistake claims about how it’s prepared for proof that it’s lower in calories. Duyvis describes Almonds Original as savoury and oven-roasted; this is the manufacturer’s description.
Start with the energy per 100 g and the amount you’ll actually eat. Then choose based on whether they’re unsalted, how they’re prepared and the packaging.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Energy in your portion | Compare the kcal per 100 g on the packaging and calculate the amount for your portion size. | If you want to know how much energy your weighed snack contains, check both the nutritional information and how much you eat. Around 38% of consumers give the energy in their portion top priority. |
| Choosing unsalted almonds | Check the product name, ingredients and salt content on the packaging. | If you’re specifically looking for unsalted almonds, you’ll want to assess this separately from how they’re prepared and their energy content. Around 23% of consumers give an unsalted option top priority. |
| Flavour and preparation | Check whether the almonds are unroasted or roasted, and read the ingredients and nutritional information. | If you’re choosing mainly for a savoury flavour or a particular preparation method, remember that these features don’t prove the almonds contain fewer calories. Around 23% of consumers give flavour and preparation top priority. |
| Packaging and snack planning | Check the net weight, whether the packaging is resealable and any storage instructions. | If you want to take a portion with you and save the rest, weighing your snack in advance can help; a resealable bag won’t portion it for you. Around 16% of consumers give packaging and snack planning top priority. |
The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five healthy eating guidelines, but that’s separate from their calorie content. According to the Netherlands Nutrition Centre, 25 g of unsalted almonds provides an average of 158 kcal.
Choose the type you want first, then decide how many grams suit your snack break.
Duyvis describes Almonds Original as oven-roasted without added oil or fat. This manufacturer’s description doesn’t show that the product contains less energy than another type of almond.
Compare the nutritional information per 100 g, then calculate it for the same portion size. Take claims about preparation at face value: they describe how the product is made.
The packs mentioned range from 125 g to 200 g, while the Netherlands Nutrition Centre uses a handful of 25 g as its general nutritional reference.
Weigh your snack in advance. Resealable packaging is handy for storing the rest, but it doesn’t determine how much you eat.
Duyvis describes Almonds Original as a savoury, oven-roasted almond variety in a 125 g pack.
Albert Heijn lists separate varieties: AH Amandelen ongebrand and AH Amandelen ongezouten.
Jumbo lists a 140 g variety of unsalted almonds.
Lidl lists a variety called Amandelen ongezouten.
ALDI lists separate Trader Joe’s varieties: unroasted almonds and roasted, unsalted almonds in a 200 g pack.
PLUS lists Amandelen ongezouten in a 150 g stand-up pouch.
These Joybuy products are almonds for anyone who wants to weigh their portion and compare the energy information on the exact pack. The product values listed don’t make any of these products low in calories.
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The listed energy per 100 g gives you a starting point for calculating the energy in a weighed snack portion.
The product information lists 100% almond kernels, 622 kcal per 100 g and a pack size of 160 g. This product doesn’t meet the threshold for a ‘low-calorie’ claim.
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This raw, unsalted variety may suit you if those are the product features you’re looking for and you want to weigh your own portion.
The product information lists 591 kcal per 100 g and a pack size of 200 g. This product doesn’t meet the threshold for a ‘low-calorie’ claim.
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The listed nutritional values help you calculate the energy in a weighed portion.
The product information lists 100% almonds, 578 kcal and 0.00 g of salt per 100 g, in a 500 g pack. This product doesn’t meet the threshold for a ‘low-calorie’ claim.
Multiply the kcal per 100 g on your pack by the portion weight, then divide by 100. Using the Netherlands Nutrition Centre’s general value of 158 kcal per 25 g of unsalted almonds, 15 g works out at 94.8 kcal. This is an example calculation, not an exact nutritional value for every variety.
No, not just because the portion is small. For a commercial ‘low-calorie’ claim, solid foods must contain no more than 40 kcal (170 kJ) per 100 g, according to the European Commission and Regulation (EC) No 1924/2006. A smaller portion can reduce the energy intake from your snack, but it doesn’t change the product’s nutritional value per 100 g.
Follow the instructions on the packaging for your variety. Jumbo says to store its unsalted almonds in a cool, dry place away from light. ALDI says the varieties described come in resealable packaging; seal the pack again after weighing your portion.
Check the allergen information on the packaging: almonds are among the nuts that must be listed as an allergen. The Netherlands Food and Consumer Product Safety Authority (NVWA) requires clear allergen labelling. ‘Unsalted’ or ‘no added oil’ says nothing about whether the product contains almonds.
First, check the information on the packaging of the product you have. Albert Heijn lists its customer service for product information queries; PLUS directs customers to its consumer service. If there’s a safety warning, follow the instructions for the relevant batch and best-before date.
