For a quick breakfast, first compare the energy per 100 g, then weigh the amount you want to take with you. A small portion doesn’t make almonds low in calories. The labels we checked vary in energy and ingredients, so also choose according to whether you prefer raw, roasted or seasoned almonds, and check the ingredients list.
You want to take almonds with you and keep track of how much energy they provide. Compare the value per 100 g on the label and weigh your portion, rather than treating a handful or the whole pack as a set amount.
You want to portion out an amount in advance that’s easy to take with you. A resealable pack, such as the 200 g pack described by ALDI, helps you keep the contents sealed, but it doesn’t determine your portion size.
You want to know whether the pack contains just almonds or also oil, salt and flavourings. Labels vary: PLUS lists only almonds for its raw variety, while Jumbo also lists sunflower oil for its unsalted variety.
First, compare the nutritional values for the same weight, then decide how many grams you want to take with you. Next, check the ingredients and packaging to make sure the preparation method and convenience suit your preferences.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Energy per portion | Compare kcal per 100 g and weigh the amount you’ll actually take with you. | If you want to keep track of the energy in your breakfast portion, compare values for the same weight. Around 45% of consumers put energy per portion first. |
| Portioning in advance | Check the pack weight and, if relevant, whether the pack is resealable. | If you want to do as little preparation as possible in the morning, setting a portion aside in advance can help; the pack itself isn’t automatically one portion. Around 36% of consumers prioritise convenience when taking food with them. |
| Ingredients | Read the ingredients list and check the allergen information on the pack. | If you want to check for additions such as oil, salt or flavourings, the full ingredients list is what matters. Around 19% of consumers put simple ingredients first. |
The preparation method alone doesn’t mean a product meets the threshold for the ‘low energy’ nutrition claim.
Compare the kcal per 100 g on the label. Don’t base your comparison solely on a description such as ‘no added oil’.
A pack and a weighed portion are different amounts. Albert Heijn lists a 190 g pack and a 25 g portion for AH Unsalted Almonds.
Weigh out the amount you want to take with you; a suggested portion size isn’t personal dietary advice.
Jumbo’s unsalted variety lists sunflower oil as well as almonds.
Check the ingredients list as well as the product name if you want to know what has been added to the almonds.
Nuts should be stored in a dry place in a well-sealed container, so leaving an opened bag unattended and unsealed isn’t ideal.
Seal the pack after portioning and follow the storage advice on the label.
Duyvis describes Almonds Original as savoury-seasoned, oven-roasted almonds in a 125 g pack.
AH Unsalted Almonds is the own-brand roasted variety we reviewed, in a 190 g pack.
Jumbo Unsalted Almonds is a roasted own-brand variety in a 140 g pack.
Lidl lists raw almonds in a 200 g pack as an example of an unroasted option.
ALDI describes TRADER JOE'S almonds as roasted and unsalted, in a resealable 200 g pack.
PLUS Raw and Unsalted Almonds is an own-brand variety in a 200 g pack.
These Joybuy products are almonds for a quick breakfast. Compare the listed energy per 100 g and ingredients with the portion size you have in mind.
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A good fit for a quick breakfast if you want to weigh out almond kernels and take them with you.
100% almond kernels; 622 kcal per 100 g. Contains almonds and isn’t suitable for anyone with an almond allergy.
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A good fit for a quick breakfast if you want to weigh out an unsalted variety and take it with you.
The product information states 591 kcal per 100 g and lists almonds as the only ingredient. The allergen information in the product details is contradictory, so check the pack before choosing this product, especially if you have an allergy.
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A good fit for a quick breakfast if you prefer roasted, salted almonds.
The product information states 620 kcal per 100 g and says the product may contain traces of peanuts and other nuts. Check the pack and allergen information before choosing this product, especially if you have an allergy.
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A good fit for a quick breakfast if you want to weigh out a natural almond variety and take it with you.
The product information lists almonds as the only ingredient and states 578 kcal per 100 g. Contains almonds and isn’t suitable for anyone with an almond allergy.
Not if you mean the ‘low energy’ nutrition claim: according to the European Commission, solid foods must contain no more than 40 kcal (170 kJ) per 100 g to use this claim. The labels for the PLUS, AH and Jumbo varieties mentioned here state higher values. A smaller portion doesn’t change the value per 100 g.
No, these are examples for calculation purposes, not personal dietary advice. Based on the label for AH Unsalted Almonds, 15 g provides 94,05 kcal and 25 g provides 156,75 kcal. Calculate the energy in your chosen amount using the value on your pack.
Store the almonds in a dry place in a well-sealed container, and follow the storage instructions and use-by information on the pack. Reseal an opened bag after portioning.
Check the ingredients and allergen information on the pack, including warnings about other nuts, peanuts or wheat. Almonds are an allergen; a description such as ‘unsalted’ or ‘raw’ says nothing about whether a product is safe for someone with an allergy. The NVWA requires allergens to be clearly listed.
Not without considering the risk of choking. The product page for AH Unsalted Almonds warns that young children can choke on nuts, so don’t automatically choose whole almonds for a quick breakfast for young children.
