If you want to keep a closer eye on your energy intake, start by weighing your portion and checking the nutritional information on the pack you’ve chosen. The Netherlands Nutrition Centre lists 158 kcal per 25 g of unsalted almonds, so unsalted doesn’t automatically mean low in energy. If you choose roasted or savoury almonds, check the salt content of that specific variety too.
To find out how much energy is in your bowl, weigh your portion and use the nutritional information on the pack to work it out. The Netherlands Nutrition Centre lists 158 kcal per 25 g of unsalted almonds. This is a general reference, not a product-specific figure for every brand.
If you want to choose unsalted nuts, check how they’re prepared too: raw and roasted are different varieties. The Netherlands Nutrition Centre includes unsalted nuts in the Wheel of Five; this alone doesn’t tell you how much energy a portion contains.
If you want roasted almonds, consider their energy and salt content separately. Dutch product information for Duyvis Oven roasted lists 635 kcal and 1.1 g of salt per 100 g. Duyvis says the almonds are roasted without added oil or fat.
Check the nutritional information per 100 g, then work out what it means for your weighed portion. The flavour, salt content and packaging can help you choose the variety that suits your TV snack moments.
| What to consider | What to look for when buying | Who is this important for? |
|---|---|---|
| Energy in your portion | Check the kcal per 100 g and weigh your portion. Calculate the energy in your portion as kcal per 100 g × portion weight in grams ÷ 100. | If I want to know how much energy is in my bowl, I weigh my portion before settling down in front of the TV; around 42% of consumers make the energy in a portion their top buying priority. |
| Unsalted ingredients | Read the ingredients and check the amount of salt per 100 g. Make sure the pack really is the unsalted variety. | When I’m looking for unsalted nuts, I check the variety and salt content on the label; around 25% of consumers prioritise unsalted ingredients. |
| Preparation and flavour | Check the preparation method, ingredients, kcal and salt content for the same product variety. Roasted or made without added oil doesn’t, on its own, tell you the energy per 100 g. | If I want a roasted or savoury flavour, I also check the energy and salt content of that exact variety; around 17% of consumers make flavour their top buying priority. |
| Packaging and storage | Compare the net weight, whether the pack is resealable and the storage instructions. The contents of a bag aren’t the same as one snack portion. | If I’m looking for a pack to enjoy over several TV nights, I check how to store and weigh out the rest; around 16% of consumers prioritise packaging and using it across several snack occasions. |
According to the Netherlands Nutrition Centre, unsalted nuts can be part of the Wheel of Five, but a portion of unsalted almonds still contains energy: the Centre lists 158 kcal per 25 g.
Consider the ingredients and the energy in your portion separately. For a ‘low energy’ claim on solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g.
Duyvis describes its almonds as roasted without added oil or fat. Dutch product information for Duyvis Oven roasted lists 635 kcal per 100 g.
As well as checking how the almonds are prepared, always check the energy and salt values for the same variety.
Dutch product information describes a 125 g pack of Duyvis almonds as containing 4–5 portions. The pack size and your own portion are different amounts.
Weigh out the amount you want to eat, then follow the storage instructions on the pack for the rest.
A point of reference for oven-roasted almonds and savoury snacks.
The AH Unsalted Almonds variety is worth comparing if you’re specifically looking for unsalted almonds.
Jumbo Unsalted Almonds 140 g is a supermarket own-brand option if you’re looking for unsalted almonds.
The Unsalted Almonds product range is worth considering if you’re looking for an unsalted variety.
ALDI sells Trader Joe’s Almonds 200 g, a roasted and unsalted variety.
PLUS Raw and Unsalted Almonds 200 g is a useful reference if you’re looking for both of these features.
This selection includes different types of almond products, from almond kernels and unsalted varieties to flavoured almonds. Compare the product description and label information, and weigh your portion; the product name alone won’t tell you how much energy is in your bowl.
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An almond product to include when comparing portions; calculate the energy using the nutritional information on the pack and the amount you weigh out.
Contains almonds and is not suitable for anyone with an almond allergy.
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The product name specifies Raw & Unsalted; check the nutritional information per 100 g on the pack to calculate your portion.
The product information is contradictory about allergens: the ingredients list includes almonds, while the allergen section says the product doesn’t contain any of the 14 main EU allergens. If you have an allergy, don’t assume it’s suitable without first getting confirmation.
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The product name indicates a natural almond variety. Use the nutritional information on the pack and weigh your portion to calculate the energy in your TV snack.
The pack contains 500 gr; adjust the amount you eat to suit your portion and follow the storage instructions on the pack.
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This flavoured variety is for anyone looking for milk-flavoured almonds; check the label if you want to compare ingredients or nutritional values.
The coating contains added sugar, salt and sweeteners; the ingredients list also includes milk. The product information says to consume the product immediately after opening.
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A flavoured almond variety for anyone who likes wasabi. Compare the nutritional information for this variety with the amount you weigh out.
The coating contains, among other things, sugar, oil and salt; the ingredients list also includes milk, soya and mustard. Contains almonds and is not suitable for anyone with an almond allergy.
Multiply the kcal per 100 g on the pack by the number of grams you weigh out, then divide by 100. Based on 635 kcal per 100 g, 25 g of Duyvis Oven roasted contains 158.75 kcal; this is a calculation based on the label value.
Not simply because the portion or pack is small. For a ‘low energy’ claim on solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g; a smaller portion doesn’t change the value per 100 g.
The almonds discussed here are a snack or part of your diet, not a complete meal in themselves. The Netherlands Nutrition Centre recommends eating a varied, balanced diet; the product information doesn’t support using them as a complete meal replacement.
Follow the storage instructions for the variety you buy. For the Duyvis product page consulted, the advice is to store in a cool, dry place and put the contents in an airtight, lightproof container after opening. For Jumbo Unsalted Almonds, the product information says to store in a dry, dark place; don’t assume the same storage period applies to every variety.
Almonds are nuts, so check the ingredients and allergen information on the exact pack. An unsalted, roasted or flavoured variety isn’t automatically suitable if you have an almond allergy. If the information is contradictory, ask for clarification before choosing the product.
