Parents comparing lunch portions
You want to pack almonds as part of a varied school lunch and compare the energy content of the same quantity, without assuming your teenager is trying to lose weight.
Who is this comparison for?
Teenagers looking for a tasty snack to take with them
You’re looking for something you enjoy eating and can easily take with you. Choosing between unroasted, roasted unsalted and savoury seasoned almonds depends on factors such as taste, ingredients and packaging.
Families dealing with allergies or school rules
You want to check first whether almonds are suitable for the teenager and the school setting. An almond allergy or a relevant school rule takes priority over flavour or preparation method.
What should you look for in almonds for a school lunch?
Always compare energy content by weight; 25 g is used here only as a basis for calculation, not as a lunch recommendation. The Netherlands Nutrition Centre notes that teenagers’ nutritional needs are influenced by factors including growth and activity.
| What to consider | What to check | Who considers this important? |
|---|---|---|
| Energy per portion | Compare kcal per 100 g and calculate the value for the same portion weight. | If I want to know how much energy the amount in the lunch contains, I compare portions of the same weight. That’s why around 36% of consumers prioritise energy per equal-sized portion. |
| Ingredients and salt | Read the ingredients list and check the salt content of the exact variety. | If I’m looking for a simple, unsalted snack, I don’t want to rely on the preparation description alone. Around 29% of consumers prioritise the snack’s ingredients. |
| Taste and portability | Choose the preparation you prefer and check that the packaging can be resealed. | If my teenager doesn’t enjoy the taste or finds the snack difficult to take along, it’s less suitable for lunch. Around 21% of consumers prioritise taste and convenience. |
| Allergies and school rules | Check the allergen information and ask the school about its rules. | If there’s an almond allergy or almonds aren’t allowed in a particular school area, that takes priority over taste or energy content. That’s why around 14% of consumers prioritise allergies or school rules. |
Common buying mistakes
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Confusing a small portion with low-calorie almonds
The energy in a portion depends on its weight. According to the European Commission, the EU ‘low energy’ nutrition claim applies to solid foods containing no more than 40 kcal per 100 g; a smaller portion doesn’t change that limit.
First compare the same quantity, then assess the energy in the portion you’re actually considering.
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Treating ‘unsalted’ and ‘no oil’ as the same thing
Jumbo’s unsalted variety lists sunflower oil. Duyvis describes its roasting process as using no added oil or fat, but the Oven roasted variety reviewed has a savoury coating and contains salt.
Check the ingredients list and salt content separately, and don’t assume a claim about preparation automatically means fewer calories.
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Assuming the portion on the pack is right for every teenager
The AH pack reviewed lists a 25 g portion, while the Duyvis pack gives an average portion of 30 g. Portion sizes shown on packaging don’t determine how much food an individual teenager needs.
Use a fixed amount to compare products, and consider the snack as part of the whole lunch.
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Assuming different almond varieties are interchangeable when it comes to allergens
Whether they’re unroasted, roasted or seasoned, they’re still almond products. The NVWA lists almonds among the 14 allergens that must be declared on the label; warnings about other allergens may vary by product.
Check the ingredients and allergen information on the exact pack, and ask the school about its current rules.
Almond brands worth comparing
Duyvis
The Oven roasted variety reviewed is worth considering if you’re looking for a savoury, roasted flavour.
- Duyvis describes its roasting process as using no added oil or fat.
- The Albert Heijn product page lists 635 kcal and 1,1 g salt per 100 g for the 125 g variety. The coating means it isn’t an unsalted option.
Albert Heijn
AH Unsalted Almonds is a roasted own-brand option for anyone looking to avoid added salt.
- The product page lists almonds as the only ingredient, 627 kcal and 0 g salt per 100 g, and a portion size of 25 g.
- These details apply to AH Unsalted Almonds and not automatically to other almond products from the brand.
Jumbo
Jumbo Unsalted Almonds is a roasted variety for anyone looking for unsalted almonds.
- The product page lists 99% almonds and 0,03 g salt per 100 g.
- The ingredients list also includes sunflower oil, so ‘unsalted’ doesn’t mean ‘no added oil’ for this variety. It contains 661 kcal per 100 g.
Lidl
Lidl lists unsalted almonds as an in-store product.
- The product listing gives you the option to look for unsalted almonds in store.
- Check the pack for nutritional values and ask in store about current availability.
ALDI
Trader Joe’s unroasted almonds are worth considering if you’re looking for an untreated variety in resealable packaging.
- ALDI’s product description says they’re unroasted and untreated, and come in resealable packaging.
- These product features alone don’t mean the almonds are low in calories.
PLUS
PLUS Unroasted and Unsalted Almonds is worth considering if you’re looking for a simple, unroasted product.
- The PLUS product page lists almonds as the only ingredient, 591 kcal and 0,03 g salt per 100 g.
- These nutritional values apply to this specific variety, not to all PLUS nuts or all unroasted almonds.
Almond products at Joybuy
These Joybuy products offer different varieties of almonds for a school lunch. Compare the energy, ingredients and preparation details listed for each product; nutritional values apply to the specific variety.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
A good option if you’re looking for almonds with a simple ingredients list; bear allergies and relevant school rules in mind.
Ingredients: 100% almond kernels. Energy: 622 kcal per 100 g. Salt: 0,028 g per 100 g.
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g'woon Almonds Raw & Unsalted 200 g
A good option if you’re looking for a raw, unsalted variety and want to compare the energy content of your own portion.
Ingredients: almonds. Energy: 591 kcal per 100 g. Salt: 0,03 g per 100 g.
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Anatolia Badem Natural Almonds 500 g
A good option if you’re looking for natural almonds and want to calculate the nutritional values for your preferred portion size.
Ingredients: 100% almonds. Energy: 578 kcal per 100 g. Salt: 0,00 g per 100 g.
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Anatolia Roasted Salted Almonds 500 g
A good option if you’re looking for roasted, salted almonds; this preparation isn’t suitable if you prefer unsalted almonds.
Energy: 620 kcal per 100 g. Salt: 1,0 g per 100 g.
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g'woon Roasted & Salted Almonds 150 g
A good option if you’re looking for a roasted, savoury salted snack and want to check the ingredients separately.
Ingredients: 97% almonds and sunflower oil. Salt: 0,7%. Energy: 667 kcal per 100 g. The pack is resealable.
Frequently asked questions
Can I call almonds low in calories?
According to the European Commission, the commercial EU ‘low energy’ nutrition claim applies to solid foods containing no more than 40 kcal per 100 g. The product values listed in this comparison are higher; a smaller portion doesn’t change the limit per 100 g.
Is 25 g the right amount for every teenager’s lunch?
No, 25 g is used here only as a fixed basis for comparing products. The Netherlands Nutrition Centre notes that teenagers’ nutritional needs are influenced by factors including growth and activity, so consider the snack as part of the whole lunch.
Does ‘no added oil’ mean almonds are low in calories?
No. Duyvis describes its roasting process as using no added oil or fat, but the Oven roasted variety reviewed lists 635 kcal per 100 g. Check the nutrition table to assess the energy content, rather than relying on a description of how the almonds are prepared.
Can I take roasted almonds with me if I have an almond allergy, or into a nut-free school area?
Not if you have an almond allergy: roasted almonds are still almonds. If the relevant school rules exclude almonds, don’t take them into that area; ask the school for the exact rule.
How should I store almonds that I’ve divided into lunch portions at home?
Follow the instructions on the packaging. Albert Heijn advises closing the pack securely after use and storing it somewhere cool, dark and dry. For the Duyvis variety reviewed, an airtight, light-proof container is recommended once the bag has been opened.