Snackers who watch their portions
You want to know how much energy you’re actually consuming. Compare the same quantity and weigh your portion; terms such as unsalted or roasted don’t tell you how much energy that portion contains.
Who are almonds suitable for on school days?
Parents packing snacks
You’re looking for something that suits your child’s age, any allergies and the school’s rules. Safe chewing is also a consideration for young children.
People preparing snacks for school days
You like to prepare several portions in advance and pay attention to the ingredients, pack size and storage. Choose packaging that you can reseal properly after use and store according to the label.
What should you look for when choosing?
Unroasted and unsalted
Choose this option: if you want a short ingredients list and don’t need a roasted flavour.
Bear in mind: unroasted almonds are not low in calories either.
Roasted and unsalted
Choose this option: if you want a roasted flavour without added salt.
Bear in mind: unsalted doesn’t always mean the product contains only almonds.
Savoury or salted
Choose this option: if you prefer a savoury flavour to an unsalted variety.
Bear in mind: check the salt and flavourings on the label; no added cooking fat doesn’t mean low in calories.
A different snack for school
Choose this option: if almonds aren’t suitable because of an allergy or the school’s rules.
Bear in mind: choose an alternative that also meets the relevant allergy requirements and school rules.
The first thing to consider is whether almonds are suitable at this school; then compare portion size, ingredients and flavour. The percentages below indicate which of these needs consumers prioritise.
| What to consider | What should you check? | Who is this important to? |
|---|---|---|
| Energy per portion | Compare the kcal per 100 g on the label for the exact variety, then calculate the value for the amount you eat. The labels checked for PLUS, Albert Heijn and Jumbo state 591, 627 and 661 kcal per 100 g respectively. | If I want to choose how much energy my snack contains, I’d rather weigh my portion than eat straight from the pack. Around 31% of consumers put the energy in their portion first. |
| Allergies and school rules | Check the allergen information on the packaging and follow the rules of the school in question. The NVWA sets out the allergen information requirements for pre-packed products. | If an allergy or school rule means almonds aren’t suitable, I choose a snack that meets those requirements. Around 25% of consumers put safety and permission first. |
| Ingredients and flavour | Read the ingredients list for the variety: Albert Heijn and PLUS list only almonds; Jumbo lists 99% almonds and sunflower oil. The AH label for Duyvis Oven roasted lists 97% almonds, a savoury coating and 1.1 g of salt per 100 g. | If I want a pure flavour or a roasted, savoury variety, I compare the ingredients rather than just the brand name. Around 25% of consumers put ingredients and flavour first. |
| Preparing portions | Check the net weight and follow the storage instructions on the label. The packs mentioned from Albert Heijn, Jumbo and PLUS contain 190 g, 140 g and 200 g respectively. | If I prepare portions for several school days, I want packaging that suits how I use it and can be sealed properly. Around 19% of consumers put convenience when preparing snacks and packaging first. |
Common pitfalls
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Confusing a nutritious snack with a low-calorie snack
Unsalted or lightly salted almonds aren’t automatically low in energy. The amount you eat determines how much energy you get from your portion, not just the product name.
Compare the kcal per 100 g on the packaging and weigh the amount you want to eat. Use the information for the exact variety.
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Assuming no added fat means unsalted
A product can be roasted without added cooking fat and still contain a savoury coating and salt. The AH product information for Duyvis Oven roasted states 1.1 g of salt per 100 g.
Check the preparation method, ingredients and salt content separately on the label.
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Assuming chopped almonds or small portions are nut-free
Chopped almonds still contain the almond allergen. A smaller amount doesn’t make a product suitable for someone with an allergy or when the school excludes almonds.
Follow the school’s rules and individual allergy advice; choose a suitable alternative if necessary.
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Looking only at the pack size
The packs mentioned vary in size. A larger pack may be less practical if you can’t seal it properly or use its contents before settling into a new routine.
Choose a pack size that matches the portions you actually prepare and follow the storage instructions on the label.
Brands to help you choose
Albert Heijn
The product information for AH Amandelen ongezouten describes roasted almonds in a 190 g pack.
- The label lists almonds as the ingredient and 627 kcal per 100 g.
- This label value doesn’t make the product low in calories; the information applies to this variety.
Jumbo
Jumbo Ongezouten Amandelen 140 g is a roasted variety.
- The ingredients list states 99% almonds and sunflower oil.
- The label states 661 kcal per 100 g; in this case, unsalted doesn’t mean it contains only almonds.
PLUS
PLUS Amandelen ongebrand en ongezouten 200 g is an unroasted variety.
- The ingredients list contains only almonds; the stated energy value is 591 kcal per 100 g.
- This variety isn’t low in calories either; this doesn’t apply to the whole PLUS range.
Duyvis
Duyvis Oven roasted is a savoury, oven-roasted almond variety.
- The manufacturer describes the almonds as roasted without adding oil or fat.
- The AH label for the Dutch variety lists a savoury coating, 1.1 g of salt and 635 kcal per 100 g. So no added cooking fat doesn’t mean unsalted or low in calories.
Lidl
Lidl Netherlands lists a product called Amandelen ongezouten.
- The product name is useful if you’re specifically looking for an unsalted variety.
- The name alone doesn’t tell you about the energy value, ingredients list or how it compares with other varieties.
ALDI
The Dutch product information for TRADER JOE'S lists roasted salted and roasted smoke-flavoured varieties.
- The product description mentions resealable packaging.
- These varieties aren’t examples of unsalted or low-calorie options; this doesn’t apply to the full range.
Almonds at Joybuy
This selection of Joybuy products includes natural, unsalted and salted almonds, so you can compare portion size, ingredients and flavour.
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Anatolia Badem Natural (almond), 500 gr
An option if you’re looking for natural almonds and want to weigh your own portion.
The product information lists 100% almonds, 0.00 g of salt and 578 kcal per 100 g. This isn’t low in calories.
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Jia Zhou Yuan Ye Original Almond Kernels, 160 g
An option if you’re looking for almond kernels to eat as a snack or use in cooking.
The product information lists 100% almond kernels and 622 kcal per 100 g. The English product description mentions resealable packaging. This isn’t low in calories.
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g'woon Almonds Raw & Unsalted, 200 g
An option if you’re looking for raw, unsalted almonds.
The product information lists almonds as the ingredient and 591 kcal per 100 g. This isn’t low in calories.
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Anatolia Roasted Salted Almonds, 500 g
An option if you’re looking for roasted, salted almonds for a savoury snack.
The product information lists 1.0 g of salt and 620 kcal per 100 g. This isn’t low in calories.
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g'woon Roasted & Salted Almonds, 150 g
An option if you’re looking for roasted, salted almonds in resealable packaging.
The product information lists 97% almonds, sunflower oil and 0.7% salt in the ingredients. The nutritional value is 667 kcal per 100 g. This isn’t low in calories.
Frequently asked questions
Can you describe almonds as low-calorie?
Not based on the product labels checked. For solid foods, the European Commission sets the threshold for a low energy value claim at no more than 40 kcal (170 kJ) per 100 g. A smaller portion doesn’t change that threshold.
Is a small portion the same as a product with reduced energy value?
No. A smaller portion contains less total energy than a larger portion of the same product, but it doesn’t change the composition per 100 g. For a reduced energy value claim, the European Commission specifies a reduction of at least 30%, with the characteristic responsible for the reduction stated.
Should you mainly choose almonds with as few calories as possible for a child?
Not as a general rule. The Netherlands Nutrition Centre emphasises the importance of a suitable diet during growth; the NHG guideline for children discourages strict, repeated dieting. Speak to a healthcare professional if you’re concerned about your child’s weight.
Are whole almonds suitable for young children?
Amsterdam UMC advises giving children under 4 nut butter with no added sugar or salt instead of nuts, due to the risk of choking. Older children can choke too; encourage children to eat calmly and stay with them. This is safety advice, not a legal age limit.
Are almonds allowed or banned at every school in the Netherlands?
Check the rules of the school in question, rather than assuming there’s a set rule for your class. Deventer Hospital describes making a setting completely nut-free as an exceptional medical measure within its treatment practice; this isn’t a national law.
How should you store an opened pack for several school days?
Follow the instructions on the label for the exact variety. Albert Heijn advises storing AH Amandelen ongezouten in a cool, dark, dry place and sealing the pack properly. For Duyvis at Albert Heijn, an opened bag should be kept in a light- and airtight container; don’t rely on a shelf life you’ve made up yourself.