Almonds don’t meet the criteria for a ‘low calorie’ claim: for solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g. If you want to limit the energy in your TV snack, compare labels per 100 g and weigh out your own portion. Consider salt and how the almonds are prepared as separate factors.
You want to decide for yourself how many almonds you eat during a night in front of the TV. The Netherlands Nutrition Centre lists 158 kcal per 25 g handful of unsalted almonds; for a specific product, check the nutritional information on its own label.
You’d rather avoid added salt, so you check the ingredients and salt information. The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five; this doesn’t, in itself, tell you how much energy is in your portion.
You opt for a roasted, savoury flavour and consider salt and energy separately. Albert Heijn lists 635 kcal and 1.1 g salt per 100 g for Duyvis Oven roasted.
Start by checking the energy per 100 g, then decide how many grams you’ll actually put in your bowl. Next, choose based on salt, flavour and the packaging that suits how you’ll use it.
| What to consider | What to look for | Who it’s for |
|---|---|---|
| Energy per portion | Compare kcal per 100 g, then calculate the energy for the weight you’ve measured out. | If you want to limit your portion while watching TV, weighing it out can help. Around 42% of consumers prioritise the energy in their portion. |
| Salt | Check the ingredients and salt content per 100 g; unsalted doesn’t automatically mean lower in energy. | If you want to avoid added salt, check both the product description and the label. Around 25% of consumers prioritise this. |
| Preparation and flavour | Check the exact variety and consider the preparation method, flavourings and nutritional information separately. | If you’re mainly looking for a savoury snack, flavour may matter more to you than salt or energy. Around 17% of consumers choose flavour first. |
| Packaging and storage | Check the pack weight in grams and the storage instructions; a resealable bag isn’t a measured portion. | If you want to store leftovers and split the amount over several evenings, choose packaging that suits how you plan to use it. Around 16% of consumers prioritise packaging and practicality. |
‘Unsalted’ tells you about the salt, not the energy per 100 g or per portion.
Choose based on salt if that’s your priority, and calculate the energy separately using the weight you eat.
Nutritional information per 25 g and per 30 g can’t be compared directly as portions.
Compare them per 100 g first, then work out the figures for the same weighed amount of each variety.
The Duyvis Oven roasted variety at Albert Heijn is described as roasted without added oil or fat, but it also lists 635 kcal per 100 g.
Consider the preparation method separately from the energy and salt figures on the label.
A bag may contain several portions; being resealable doesn’t determine how much you eat during one evening in front of the TV.
Weigh out an amount in advance and follow the storage instructions for the rest. The Netherlands Nutrition Centre recommends storing nuts in a tightly sealed container in a dry place.
The nutritional information listed applies to specific varieties and pack sizes, not to entire brands. Always compare the label for the exact variety.
There are varieties with unsalted or savoury flavours, prepared in different ways.
The own-brand varieties reviewed include unroasted and roasted unsalted almonds.
The own-brand variety reviewed is roasted and unsalted, in a 140 g pack.
The unsalted variety reviewed is a roasted almond snack in a 150 g stand-up pouch.
The Dutch product listings include unsalted almonds and Alesto Spanish almonds in different varieties.
The Dutch listings include, among other products, Trader Joe’s roasted unsalted almonds in a 200 g pack.
Joybuy picks for weighing out almond portions and comparing plain, unsalted and seasoned varieties.
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Almond kernels in a 160 g pack; weigh out the amount you want for an evening in front of the TV.
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An unroasted, unsalted variety in a 200 g pack; weigh out your portion and compare the nutritional information per 100 g.
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Roasted, salted almonds in a 500 g pack; if you’re comparing this savoury variety, check the salt and energy per 100 g.
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A plain variety in a 500 g pack; weigh out your own portion and check the nutritional information on the exact pack.
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A seasoned variety with wasabi flavour in a 120 g pack; check the ingredients and nutritional information per 100 g on the pack.
Multiply the kcal per 100 g on the label by the number of grams you’ve weighed out, then divide by 100. For example, 15 g of AH Unroasted Almonds contains 91.95 kcal, based on the 613 kcal per 100 g listed by Albert Heijn. This is a calculation example, not personal nutritional advice.
Not just because the portion is small. For a low energy claim, solid foods must contain no more than 40 kcal (170 kJ) per 100 g, according to the European Commission. Separate conditions apply to a reduced energy claim, including at least 30% less energy and a statement of the factor that brings about the reduction.
Store nuts in a tightly sealed container in a dry place, and follow the instructions on the pack. The Netherlands Nutrition Centre recommends storing nuts in a tightly sealed container in a dry place; for the Duyvis variety, Albert Heijn recommends keeping an opened bag in a light- and airtight container.
Check the ingredients and warnings on the label for the exact variety. The NVWA says allergens must be clearly listed in the ingredients. Product information from Albert Heijn and Jumbo also warns that young children can choke on nuts, so don’t automatically give whole almonds to children as a snack.
