Anyone looking to manage their portion size
You want to weigh out your own portion during a study break and work out the energy per serving. The Netherlands Nutrition Centre gives an average of 158 kcal per handful (25 g) of unsalted almonds.
Who is this buying guide for?
Anyone who checks the ingredients
You might be looking for an unsalted variety and want to check whether oil or flavourings have been added. Compare the ingredients list and, if you have a relevant allergy, check the allergen information too.
Anyone who likes to prepare snacks in advance
You want to portion out snacks in advance or take them with you, and store the rest properly. Check the net weight, the number of portions and whether the packaging can be resealed; Albert Heijn and ALDI provide this information for specific varieties.
What should you look for when buying?
First decide how much you want to eat during one study break, then compare the ingredients and preparation method of the exact variety.
The breakdown below relates to consumers considering almonds as a snack during a study break while preparing for exams. It focuses on each consumer’s main buying priority.
| What to consider | What should you check? | Who is this important to? |
|---|---|---|
| Energy per portion | Compare the kcal per 100 g and work out the energy for the amount you weigh out. | If I want to eat a measured amount during a study break, I use the value on my pack to work it out. Around 36% of consumers put energy per portion first. |
| Ingredients and allergens | Read the ingredients list and allergen information; ‘unsalted’ does not mean a variety is unroasted or made without oil. | If the ingredients matter to me, I check whether the product contains oil, salt or flavourings as well as almonds. Around 29% of consumers focus mainly on the ingredients. |
| Portioning and storage | Check the net weight, any portion information, the closure and the storage instructions. | I want to portion out snacks in advance and keep the rest properly sealed, so I look for portion information and suitable packaging. Around 21% of consumers prioritise preparation and storage. |
| Pack size | Compare the net weight with the number of portions and how much you want to set aside for your study breaks. | If I don’t want to buy more than I need for my planned snack breaks, I check the pack size and number of portions. Around 14% of consumers put the quantity they are buying first. |
Things to bear in mind when choosing almonds
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Assuming ‘no added oil’ means low calorie
A description of how a product is prepared does not, on its own, tell you how much energy it contains. Duyvis describes Almonds Original as oven-roasted without added oil or fat; this does not prove that the variety is low in calories.
Check the nutrition table for the exact variety and work out the energy in the portion you have weighed.
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Treating a resealable bag as a single portion
A resealable closure helps you keep the remaining contents covered, but it doesn’t determine how much you eat in one sitting. ALDI describes the packaging for the TRADER JOE'S Unroasted Almonds reviewed here as resealable.
Weigh out your portion in advance and reseal the rest according to the instructions on the pack.
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Confusing ‘unsalted’ with suitable for someone with an almond allergy
Unsalted almonds still contain almonds. Roasting does not reliably make the allergen harmless.
Check the ingredients list and any allergen warnings. If you have an almond allergy, ‘unsalted’ does not mean the snack is suitable for you.
Almond brands and places to shop for reference
Albert Heijn
AH Terra Unroasted Almonds have been reviewed in 200 g and 500 g packs.
- Albert Heijn’s product information lists almond as the only ingredient in both varieties and gives a portion size of 25 g.
- A 200 g or 500 g bag is not individually portioned; you’ll need to divide the contents yourself.
PLUS
The 200 g pack of PLUS Unroasted and Unsalted Almonds is worth a look if you’re after a simple ingredients list.
- PLUS product information lists almonds as the ingredient and provides nutritional values per 100 g.
- The information warns that the product may contain other nuts and peanuts. ‘Unsalted’ does not mean allergen-free.
Jumbo
Jumbo Unsalted Almonds, 140 g, are a specific example of a roasted, unsalted variety.
- Jumbo lists 99% almonds and sunflower oil for this variety.
- The stated nutritional value is 661 kcal per 100 g. This ingredient list applies to the variety reviewed, not necessarily to other Jumbo almonds.
Duyvis
Duyvis Almonds Original, 125 g, is worth considering if you’re looking for a savoury, seasoned variety.
- Duyvis says this variety is oven-roasted without added oil or fat.
- The ingredients include salt and flavourings, among other things. The preparation method does not demonstrate a calorie benefit.
Aldi
ALDI is where you can find the 200 g pack of TRADER JOE'S Unroasted Almonds reviewed here.
- ALDI describes the almonds as untreated and the packaging as resealable.
- The packaging information says nothing about a calorie benefit; you’ll need to portion out the contents yourself.
Lidl
Lidl lists an unsalted almond variety on its Dutch website for in-store purchase.
- The product listing gives you a way to look at an unsalted variety.
- This listing is not a nutritional ranking and, on its own, says nothing about the nutritional values of other varieties.
Almonds at Joybuy
These Joybuy products may suit you if you’re looking for almonds to portion out for a study break. Always compare the nutritional information and ingredients of the variety you choose.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
The product information describes almond kernels that are ready to eat as a snack.
The ingredients list states 100% almond kernels, and the stated energy is 622 kcal per 100 g.
Contains almonds; check the allergen information if relevant to you.
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g’woon Almonds Raw & Unsalted 200 g
The title describes an unroasted, unsalted variety; check the ingredients list on the pack.
The product information gives 591 kcal per 100 g.
Contains almonds; check the allergen information if relevant to you.
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Anatolia Badem Natural (Amandel) 500 g
The product information describes these almonds as ready to eat as a snack.
The ingredients list states 100% almonds, and the stated energy is 578 kcal per 100 g.
Contains almonds; check the allergen information if relevant to you.
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Anatolia Roasted Salted Almonds (Almond) 500 g
According to the product information, this variety is roasted and salted, so it differs from unsalted almonds.
The stated energy is 620 kcal per 100 g, and the salt content is 1.0 g per 100 g.
Contains almonds. The product description warns that it may pose a choking hazard for young children and says it is not suitable for babies.
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g’woon Roasted & Salted Almonds 150 g
According to the ingredients information, this roasted variety contains sunflower oil and salt.
The stated energy is 667 kcal per 100 g, and the salt content is 1 g per 100 g.
Contains almonds and may contain traces of peanuts and other nuts.
Frequently asked questions
How do I work out the energy in my portion of almonds?
Multiply the kcal per 100 g on the pack by the weight you’ve measured out in grams, then divide by 100. Use the nutritional value for the exact variety; a handful is not an accurate way to measure weight.
Does a smaller portion of almonds make them low in calories?
No. A smaller portion does not change the product’s nutritional value per 100 g. According to the European Commission, the ‘low calorie’ claim for solid foods is only permitted at a maximum of 40 kcal (170 kJ) per 100 g. So describe the measured amount and the calculated energy per portion.
Do I need to prepare unroasted almonds before eating them?
The unroasted varieties reviewed are sold as snacks or as additions to dishes. Follow the instructions on the pack; ‘unroasted’ doesn’t mean you have to cook the almonds first.
How should I store an opened bag of almonds?
Store nuts in a cool, dry place in a well-sealed container, and follow the storage advice and best-before information on the pack. For the AH Terra varieties reviewed, Albert Heijn recommends storing them in a cool, dark, dry place and closing the pack after use.
Are roasted almonds suitable for someone with an almond allergy?
Roasting does not reliably make almonds safe for someone with an almond allergy; the allergen remains stable when heated. Check the ingredients list and allergen warnings, and speak to a doctor about any personal questions concerning your allergy.