Start with mindful snacking by weighing out a portion: the Netherlands Nutrition Centre lists 158 kcal per 25 grams of unsalted almonds, so choosing a smaller portion does not make almonds low in calories per 100 grams. Then check the exact ingredients and packaging. Being unsalted, roasted or prepared without added oil does not, by itself, mean a product contains less energy.
If you want to plan your energy intake carefully, pay attention to how much you weigh out. The Netherlands Nutrition Centre lists 158 kcal per 25 grams of unsalted almonds. This is a general nutritional reference, not a product specification for every brand.
If you’re moving into student accommodation and doing your own food shopping, choose a pack size that suits your needs and your budget. Nibud recommends planning your food shopping.
If you’ll be dipping into the same bag on different occasions, the packaging seal and storage instructions are worth checking. ALDI lists resealable varieties; Jumbo recommends storing its unsalted almonds in a cool, dark, dry place.
Start with the amount you’ll weigh out, then check the ingredients, packaging and pack size of the specific variety.
| What to consider | What should you look for? | Who is this important for? |
|---|---|---|
| Energy per portion | Check the energy per 100 grams on the pack and weigh your portion. Calculate the energy in your portion using kcal per 100 grams × portion weight in grams / 100. | If you want to plan the energy in your snack, the amount you weigh out is key. Around 42% of consumers put this first. |
| Pack size and budget | Compare the net weight and choose a quantity that fits your food budget and how often you eat almonds. | If you’re planning your own food shopping while living in student accommodation, you’ll want to choose a pack size that suits your budget. Around 25% of consumers consider this the most important factor. |
| Packaging and storage | Check whether the pack is resealable and follow the storage instructions on the exact packaging. | If you’ll be using the bag on different occasions, you’ll want to know how to seal and store what’s left. This is the top priority for around 17% of consumers. |
| Unsalted or savoury | Check the ingredients and salt content. Unsalted, roasted and prepared without added oil are different characteristics. | If you’re specifically looking for an unsalted variety, check the ingredients rather than relying on the preparation method alone. Around 16% of consumers prioritise this choice. |
The Netherlands Nutrition Centre includes unsalted nuts in the Dutch Wheel of Five, but that doesn’t mean almonds are low in energy. The general reference for unsalted almonds is 158 kcal per 25 grams.
Choose based on the ingredients and weigh your portion. Don’t assume that regular almonds are low in calories just because they’re labelled unsalted.
Duyvis describes Almonds Original as oven-roasted without added oil or fat. This description of how they’re prepared doesn’t mean the almonds are low in energy.
Compare the nutritional information per 100 grams for the exact varieties, then calculate the energy in the portion you’ve weighed out.
The packs reviewed range from 125 to 200 grams. That’s not the same as a weighed-out 25-gram portion.
Weigh out your portion and check how to store the rest according to the instructions on the pack.
AH Amandelen ongezouten is an example of an unsalted variety.
Jumbo Ongezouten Amandelen is listed in a 140-gram pack.
PLUS lists unsalted almonds in a 150-gram stand-up pouch.
ALDI lists Trader Joe’s unroasted and roasted unsalted almonds, both in 200-gram packs.
Lidl has a product listing for unsalted almonds.
Duyvis describes Almonds Original as a savoury, oven-roasted variety in a 125-gram pack.
This selection of Joybuy products includes natural and unsalted almonds, as well as a roasted, salted variety for anyone looking for that combination. None of the energy values listed make these products low in calories per 100 grams.
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A good choice if you want to weigh out your own portion; the product information lists the energy per 100 grams to help you calculate it.
160 g; 622 kcal per 100 g; almond kernels as the sole ingredient; store in a cool, dry place.
At 622 kcal per 100 g, this isn’t a low-calorie variety; a smaller portion only reduces the energy in that portion.
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A good fit if you’re looking for raw, unsalted almonds and want to weigh out your own portion.
200 g; 591 kcal and 0.03 g salt per 100 g; 100% almonds; store in a cool, dry place and seal well after opening.
The energy content isn’t low per 100 grams; check how much you weigh out for your portion.
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A good choice if you’re looking for a 500-gram pack with almonds as the ingredient; weigh out the portion you want.
500 g; 578 kcal and 0.00 g salt per 100 g; 100% almonds; seal well after opening and store in a cool, dry place.
The pack isn’t an individual snack portion, and its energy content doesn’t make it low in calories per 100 grams.
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A good fit if you’re looking for roasted, salted almonds; this variety differs from an unsalted option.
500 g; 620 kcal and 1.0 g salt per 100 g; seal well after opening and store in a cool, dry place.
The product information lists salt; check the nutritional information and don’t choose this variety if you’re specifically looking for unsalted almonds.
For solid foods, the European Commission sets a limit of no more than 40 kcal per 100 grams for the claim ‘low energy’. The Netherlands Nutrition Centre gives 158 kcal per 25 grams of unsalted almonds as a general reference; a small portion doesn’t change the energy content per 100 grams. Separate conditions apply to the claim ‘reduced energy’, including an energy reduction of at least 30% and a statement of the characteristic responsible for that reduction.
Multiply the kcal per 100 grams shown on the exact pack by the weight of your portion, then divide by 100. The Netherlands Nutrition Centre’s general reference for 25 grams of unsalted almonds isn’t a personal maximum or a product specification for every brand.
Not if you choose an already roasted variety: ALDI lists a roasted, unsalted option, and Duyvis describes Almonds Original as oven-roasted. Choose the preparation method that suits your preference; roasting isn’t a proven way to reduce the energy content.
Follow the instructions on the exact pack. Jumbo recommends storing its unsalted almonds in a cool, dark, dry place; ALDI lists resealable packs for the unroasted and roasted varieties reviewed. Follow the information on your own pack for the storage period.
No. Unsalted or unroasted doesn’t mean allergen-free. Stichting Voedselallergie lists almonds among the nuts that must be declared in Europe. The NVWA stresses that allergens must be clearly labelled; if you have an almond allergy, take the information on the exact pack seriously.
