Compare almonds by energy and protein per weighed portion, and look at protein per 100 kcal too. For solid foods, the European Commission sets the threshold for an ‘energy-reduced’ claim at no more than 40 kcal (170 kJ) per 100 g; according to their product declarations, all five almond varieties compared here exceed that limit.
You want to keep eating almonds while managing the energy in your snack. Compare the kcal for the same amount and weigh your portion. The Netherlands Nutrition Centre lists 158 kcal per 25 g for generic unsalted almonds.
You want to know how much protein your snack provides without looking only at the grams of protein per 100 g. Check both the protein per portion and the calculated ratio to energy, using the details on the exact pack.
You’re looking for a flavour and pack that work for everyday use. Check the salt, added oil, portion size and storage instructions: unsalted and made without added oil are two different things.
First compare the nutritional values for the same quantity, then decide which preparation, flavour and pack suit your snacking occasions.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Energy per portion | Check the kcal per 100 g and calculate the amount for your weighed portion. | If I want to match my snack portion to my energy intake, I compare the same quantity. Around 33% of consumers put calorie control first when choosing what to buy. |
| Protein in relation to energy | Check the protein per portion and calculate the protein per 100 kcal using the values for the same pack. | If I want to know how much protein my snack provides for the energy in my portion, I compare both values. Around 33% of consumers prioritise protein per calorie. |
| Preparation and ingredients | Read the ingredients list and check the salt per 100 g; unsalted does not automatically mean made without added oil. | If I want a particular flavour or preparation, I check the oil and salt too. Around 20% of consumers consider ingredients and flavour their main criteria. |
| Packaging and storage | Check the net weight, whether the pack is resealable and the storage instructions after opening. | If I want to use a pack over several snacking occasions, I check how to store it. Around 14% of consumers give practical everyday use top priority. |
A smaller portion contains less energy than a larger one, but that doesn’t make the product low in calories. For solid foods, the European Commission sets the threshold for an ‘energy-reduced’ claim at no more than 40 kcal (170 kJ) per 100 g.
Choose based on the kcal in your weighed portion, and don’t use ‘low-calorie’ as a product claim for the almonds compared here.
Nutritional values per portion can only be compared when the portions are the same size. Albert Heijn lists a 25 g portion for AH Amandelen ongezouten; Duyvis Oven roasted product information gives an average portion of 30 g.
First calculate the values for all varieties using the same quantity, then assess the portion you’d eat.
Unsalted almonds can contain oil. An oven-roasted variety made without added oil can still have a savoury coating and contain salt.
Check the preparation, ingredients, salt, energy and protein separately; don’t let the front of the pack replace those checks.
Albert Heijn’s product pages offer two specific varieties whose nutrition tables you can compare: AH Amandelen ongezouten and AH Geblancheerde amandelen ongezouten.
An option if you’re looking for roasted, unsalted almonds; the product page describes a 140 g pack.
The PLUS product page describes unsalted almonds in a 150 g stand-up pouch.
Duyvis has separate unsalted and savoury-seasoned oven-roasted almond varieties, so check the full product name.
ALDI describes a 200 g pack of Trader Joe’s almonds as untreated and resealable.
Lidl lists a product called Amandelen ongezouten.
This selection includes plain and roasted almonds, with both unsalted and salted varieties. Compare energy and protein using the nutrition table for the exact pack.
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A good fit if you prefer unroasted, unsalted almonds; weigh your portion and check the nutrition table on this pack.
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The product name suggests this is a plain variety. Check the nutrition table and weigh your portion if you want to match energy and protein to your snacking occasion.
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This variety is described as almond kernels. Use the nutrition values for this specific pack to compare energy and protein for the portion you choose.
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Choose this roasted, salted variety only if that preparation suits your preferences. When comparing, check the salt per 100 g and the portion you eat too.
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This roasted, salted variety is a good fit if you’re looking for that flavour. If you want unsalted almonds, choose another variety; check the nutrition table for your portion.
For solid foods, the European Commission sets the threshold for an ‘energy-reduced’ claim at no more than 40 kcal (170 kJ) per 100 g. The five almond products compared here exceed that limit. A small portion may contain fewer calories, but it doesn’t change the per-100 g threshold.
The Netherlands Nutrition Centre lists 5.4 g of protein and 158 kcal for a 25 g handful of generic unsalted almonds. When choosing a product, use the values on the exact pack, as they may differ from this generic reference.
No. The ingredients lists for the Jumbo and PLUS products compared here include sunflower oil, even though the products are described as unsalted. So check the ingredients and nutritional values separately.
Follow the instructions for the specific variety. Albert Heijn recommends storing its unsalted almonds in a cool, dark, dry place and sealing the pack well. For Duyvis Oven roasted, the product page recommends storing them in a light- and airtight container once opened.
