Don’t choose almonds based on how they’re prepared alone: first compare the energy per 100 grams, then decide how much you’ll weigh out. The varieties checked aren’t low in calories; unsalted, roasted and savoury-seasoned almonds also differ in flavour, ingredients and salt content.
You want to decide for yourself how many almonds to eat during your snack night and compare the energy in the portion you’ve weighed out. The Netherlands Nutrition Centre lists 158 kcal for a 25-gram handful of unsalted almonds.
You check the ingredients and salt content when you want unsalted almonds. The Netherlands Nutrition Centre recommends a handful of unsalted nuts each day; that alone says nothing about the calorie content of a particular variety.
You’re looking for roasted or seasoned almonds and want to know which ingredients, salt levels and portion sizes apply to that variety.
First compare the nutritional values per 100 grams, then weigh out your own portion. Next, choose based on whether they’re unsalted, their flavour and how you plan to store the rest.
| What to consider | What to look for | Who is this important to? |
|---|---|---|
| Energy per portion | Compare kcal per 100 grams, then calculate the energy for the same weighed amount. The Netherlands Nutrition Centre lists 158 kcal for 25 grams of unsalted almonds. | If you want to know how much energy your own portion provides, compare the same weight in grams. Around 42% of consumers consider the energy in a portion their top priority. |
| Unsalted ingredients | Read the ingredients list and check the salt per 100 grams; unsalted doesn’t automatically mean low in calories. | If you’re looking for almonds with no added salt, check the label and assess the energy separately. Around 25% of consumers make unsalted ingredients their top priority. |
| Roasted or savoury flavour | Check the exact variety, ingredients, salt and energy per 100 grams. Roasted without added fat doesn’t mean a product is low in energy. | If flavour is your top priority for snack night, you’ll want to know how much salt and which flavouring ingredients the variety contains. Around 17% of consumers put roasted or savoury flavour first. |
| Portioning and storage | Check the pack weight in grams, whether the packaging is resealable and what storage instructions apply. The whole pack isn’t automatically one portion. | If you want to divide the almonds between several snack occasions, check the pack size and how to store them after opening. Around 16% of consumers consider convenient portioning and storage most important. |
The product labels checked show that these things don’t mean the same. For example, Duyvis Oven roasted lists 635 kcal per 100 grams, while the product description says the almonds are roasted without added oil or fat.
Consider energy separately from salt and preparation method. Describe the portion you’ve weighed out, rather than calling the product low-calorie.
A 25-gram portion and an average 30-gram portion don’t contain the same amount of product. So any difference per portion may be due to the weight.
Compare per 100 grams first, then work out the values for the same weighed amount for both products.
AH and Jumbo packs contain several portions. If you don’t portion out the amount you want in advance, you may eat more almonds than you intended and have fewer portions left.
Weigh out the amount you want to serve in advance, and follow the storage instructions for the rest.
A larger pack means portioning it yourself and carefully sealing or storing it after use.
Almonds are an allergen; labels may also carry warnings about the possible presence of other allergens. Product information also warns that whole nuts may pose a choking hazard for young children.
Check the current ingredients and warnings, and consider who else will be eating. Don’t assume roasting or choosing a different flavour makes almonds suitable for someone with an almond allergy.
The varieties checked include unsalted almonds and Oven roasted almonds with a savoury flavour.
AH Unsalted Almonds is a roasted own-brand variety for anyone looking for almonds with no added salt.
Jumbo Unsalted Almonds 140 g is a roasted unsalted variety.
The Dutch Lidl product page lists Unsalted Almonds.
Under Trader Joe's, ALDI describes unroasted almonds, roasted unsalted almonds and roasted salted or smoke-flavoured varieties.
PLUS Unroasted and Unsalted Almonds 200 g is an option if you’re looking for unroasted almonds with no added salt.
This selection includes natural or unroasted almonds and roasted salted varieties. Compare the nutritional information per 100 grams, then choose a portion that suits your snack night.
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An unroasted, unsalted variety to compare if you’re keeping an eye on portion sizes.
Joybuy product information lists 591 kcal and 0.03 g salt per 100 grams. The ingredients list names almonds.
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A natural variety to include when comparing energy and ingredients.
Joybuy product information lists 578 kcal and 0.00 g salt per 100 grams. The ingredients list states 100% almonds.
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A variety made with almond kernels to compare if you’re focusing on ingredients and a weighed portion.
Joybuy product information lists 622 kcal and 0.028 g salt per 100 grams. The ingredients list states 100% almond kernels.
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A roasted, salted option if savoury flavour is also a factor for your snack night.
Joybuy product information lists 620 kcal and 1.0 g salt per 100 grams. The product information warns that the almonds are a choking hazard for young children and says they’re unsuitable for babies.
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A roasted, salted variety to consider if flavour and a smaller pack size matter to you.
Joybuy product information lists 667 kcal and 1 g salt per 100 grams. The ingredients list names 97% almonds, sunflower oil and 0.7% salt; the pack is resealable.
No. Serving a small portion doesn’t make the product claim applicable. According to the European Commission, a low energy value claim for solid foods requires a maximum of 40 kcal (170 kJ) per 100 grams. The almond varieties checked are above this threshold; you can still describe the energy in a portion you’ve weighed out.
No, the packs don’t all give the same portion size. AH lists 25 grams, while Duyvis Oven roasted gives an average portion of 30 grams. Use the same weight when comparing products; a portion size on the label isn’t a personal calorie limit.
Follow the instructions on the packaging. AH recommends storing them in a cool, dark, dry place and closing the pack securely after use. For Duyvis Oven roasted, the advice is to store an opened bag in a light- and airtight container.
Read the current ingredients and warnings on the packaging. Almonds are nuts, so allergen information is important; don’t assume a roasted or differently seasoned variety is suitable for someone with an almond allergy.
Whole nuts aren’t automatically suitable for young children. The AH and Duyvis product information checked warns that they may pose a choking hazard for young children.
