Train travellers who watch their portions
If you want to take almonds with you and keep track of the energy in a single snack, the nutritional information per 100 g and the amount you actually eat are useful things to know.
Who is this guide for?
Snackers looking to avoid added salt
If you want an unsalted snack, don’t rely on the product name alone: check the ingredients list and salt content too. Oil and flavourings are separate considerations.
Travellers who prepare portions in advance
If you’re using one pack for several train journeys, check whether it can be resealed and read the storage instructions. The pack size doesn’t tell you how much to take for each snack.
What should you look for when buying?
First, compare the energy per 100 g, then decide on your portion. Next, check the salt and other ingredients, and think about how you’ll store the rest of the pack.
| What to consider | What should you check? | Who is this most relevant to? |
|---|---|---|
| Energy in your portion | Compare the kcal per 100 g on the pack and weigh out your portion. AH gives a 25 g portion for its unsalted variety; treat this as label information, not personal advice. | If I want to know how much energy my train snack contains, I use the nutritional information for the exact variety and the amount I’ve weighed out. Around 46% of consumers prioritise the energy in a portion. |
| Salt and ingredients | Read both the ingredients list and the salt content; ‘unsalted’ doesn’t automatically mean there’s no oil or other ingredients. | If you want to avoid added salt or prefer a simple recipe, it’s worth checking the ingredients and salt content separately. Around 27% of consumers have this priority. |
| Portioning and storage | Check the pack weight, whether the pack can be resealed and the relevant storage instructions. | If I want to prepare for several journeys using one pack, I check how to seal and store the rest. Around 27% of consumers prioritise convenience when travelling. |
Common buying mistakes
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Assuming ‘unsalted’ or ‘no added fat’ means low in calories
These descriptions tell you something about the salt or how the almonds are prepared, not the energy per 100 g. For solid foods, the European Commission sets a maximum of 40 kcal per 100 g for a ‘low energy’ claim.
Compare the energy separately and weigh out the amount you want to take for your snack.
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Treating the whole pack as one portion
A pack containing several portions may hold much more than you plan to eat in one sitting. For example, AH lists a 190 g pack and a 25 g portion.
Divide the contents in advance and take only the amount you’ve chosen.
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Buying a larger pack without a plan for the rest
Storage requires you to follow the instructions for the variety you’ve chosen, even if the pack can be resealed.
Choose an amount you expect to use, and reseal the pack after use as instructed.
If the rest isn’t stored properly or used in time, some of it may go to waste.
Brands to consider
Albert Heijn
AH Unsalted Almonds 190 g is worth considering if you’re looking for roasted almonds with no added salt.
- Albert Heijn lists almonds as the ingredient, with 627 kcal and 0 g salt per 100 g, and a portion size of 25 g.
- The nutritional values on the label don’t make this a low-calorie option; the pack contains several portions.
Jumbo
Jumbo Unsalted Almonds 140 g is a roasted option for anyone looking to avoid added salt.
- The product information lists 99% almonds and nutritional values per 100 g and per 25 g.
- The ingredients also include sunflower oil; the stated energy is 661 kcal per 100 g.
PLUS
PLUS Unroasted and Unsalted Almonds 200 g suits anyone who wants to portion out a simple ingredient list themselves.
- The product page lists almonds as the only ingredient and 591 kcal per 100 g.
- The 200 g bag isn’t a pre-measured snack portion; you’ll need to portion it out yourself.
Duyvis
Duyvis describes Almonds Original as oven-roasted almonds with a savoury flavour.
- According to Duyvis, the almonds are roasted without adding oil or fat.
- The ingredients include salt and flavourings. This brand description applies to the variety mentioned and doesn’t show that the product is low in calories.
ALDI
ALDI lists Trader Joe’s varieties: unroasted almonds and roasted, unsalted almonds, both in 200 g packs.
- ALDI states that both varieties mentioned come in resealable packaging.
- Resealable packaging helps with storage, but you’ll still need to weigh out your portion.
Lidl
The Dutch Lidl product pages describe unsalted and unroasted almonds as relevant product types.
- The varieties mentioned offer different preparation and salt characteristics to compare on the label.
- Use the nutritional table and ingredients list on the exact pack to help you decide.
Almonds at Joybuy
This selection includes unroasted, unsalted almonds and roasted, salted varieties. Compare the nutritional information and ingredients on the exact pack, and weigh out your own snack portion.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
The stated energy per 100 g gives you a basis for working out the energy in a pre-weighed snack portion.
The product information lists 578 kcal per 100 g and 100% almonds.
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g’woon Almonds Raw & Unsalted 200 g
This unroasted, unsalted variety suits anyone choosing almonds for those qualities and wanting to weigh out their own portion.
The product information lists almonds as the ingredient and 591 kcal per 100 g.
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Anatolia Badem Natural 500 g
This variety may suit you if you’re looking for almonds with no added salt; decide for yourself how much to take with you.
The product information lists 100% almonds, 578 kcal and 0 g salt per 100 g.
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Anatolia Roasted Salted Almonds 500 g
This roasted, salted variety is an option if you value the flavour more than avoiding added salt.
The product information lists 620 kcal and 1.0 g salt per 100 g. The packaging warns of a choking hazard for young children and states that the product is not suitable for babies.
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g’woon Roasted & Salted Almonds 150 g
This roasted, salted variety may suit you if you’re looking for a resealable pack for several occasions.
The product information lists sunflower oil, 0.7% salt as an ingredient, and 667 kcal and 1 g salt per 100 g. The pack is resealable and may contain traces of peanuts and other nuts.
Frequently asked questions
Can a small portion of almonds be described as low in calories?
No, not just because the portion is small. According to the European Commission, solid foods must contain no more than 40 kcal per 100 g to qualify for a ‘low energy’ claim. A smaller portion can still limit the energy in your snack.
How do I calculate the energy in a weighed portion?
Multiply the kcal per 100 g shown on your pack by the number of grams, then divide by 100. Weigh out the portion in advance; the portion size on the pack is a basis for calculation, not a personally recommended amount.
How should I store the rest of the almonds?
Follow the instructions on the pack for the exact variety. Albert Heijn advises storing the unsalted almonds mentioned in a cool, dark and dry place, and sealing the pack tightly after use; Jumbo advises storing them in a dry, dark place.
What should I look out for if I have a food allergy?
Almonds are an allergen in their own right. Read the ingredients and any cross-contamination warnings, such as possible traces of peanuts or other nuts. A product containing almonds isn’t suitable if you have an almond allergy.
Are whole almonds suitable for young children on the train?
Whole almonds can pose a choking risk to young children. AH’s product page includes a warning about this; don’t assume whole nuts are a suitable snack for children, and take the child’s age and ability to eat into account.