Portion-conscious snackers
You want to eat almonds around the time you pick up your chips and, above all, know how much energy your weighed portion adds.
Who are these options relevant to?
Buyers of plain, unsalted nuts
You’re looking for a simple ingredients list with no added salt. Check the exact variety: unroasted and roasted almonds are prepared differently.
Fans of roasted flavours
You want roasted or savoury seasoned almonds, and are aware that a seasoned variety may contain salt even if the manufacturer doesn’t mention added oil.
What should you look for when choosing?
Start with the amount you want to eat, then compare the ingredients and preparation method on the exact pack.
| What to consider | What should you check? | Who is this important to? |
|---|---|---|
| Energy per portion | Check the kcal per 100 grams and weigh the amount you actually eat. | If I want to know how much energy the snack adds, I look at my weighed portion; portion energy comes first for around 42% of consumers. |
| Ingredients and salt | Check the ingredients list and salt information for the exact variety. | If I’m looking for plain almonds with no added salt, I read the label rather than relying on the brand name alone; around 33% of consumers prioritise this. |
| Preparation method and flavour | Check whether the almonds are unroasted, roasted or seasoned, and whether salt has been added. | If I mainly want a roasted or savoury flavour, I look at the preparation method and seasonings; flavour is the top priority for around 17% of consumers. |
| Packaging and use | Check the pack weight and follow the storage instructions on the label. | If I want a pack that suits how I’ll use it and what I want to spend, I compare the contents and cost on the same weight basis; around 8% of consumers put this first. |
Common buying mistakes
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Confusing unsalted with low-calorie
Unsalted describes the salt content, not the energy. The unsalted almond products checked list 591–661 kcal per 100 grams.
Assess the salt content and energy separately. Don’t call a product low-calorie based only on the ‘unsalted’ label.
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Treating the whole pack as one portion
The shop packs checked contain 140, 190 or 200 grams. That’s the amount you buy, not automatically the amount you eat as a snack.
Weigh the amount you want to eat in advance and store the rest according to the storage instructions.
A larger portion adds more energy than a smaller portion of the same product.
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Focusing only on ‘no added oil’
Duyvis describes Almonds Original as oven-roasted with no added oil or fat, but the ingredients also include salt and flavourings.
Check the ingredients list and salt information too. If no added salt is your priority, check whether the exact variety is unsalted.
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Mistaking a nut mix for the same almond product
A nut mix may contain other nuts and peanuts as well as almonds, so it isn’t an identical substitute for a pack of almonds.
Check the full product name and ingredients list before treating a product as the same variety.
Brands to consider
Duyvis
The varieties mentioned offer a choice between unsalted almonds and a savoury seasoned variety.
- For Unsalted Almonds, the manufacturer lists almonds and sunflower oil as ingredients.
- The manufacturer says Almonds Original is prepared without added oil or fat; however, the ingredients include salt and flavourings. This does not prove that the variety is low-calorie.
Albert Heijn
AH Unsalted Almonds is a roasted variety with almonds as the ingredient.
- The product page lists 627 kcal per 100 grams and 0 grams of salt for this variety.
- The nutritional information applies to this product and not automatically to other AH almonds.
Jumbo
Jumbo Unsalted Almonds is an unsalted roasted variety.
- The product page lists 99% almonds and sunflower oil as ingredients, with 661 kcal per 100 grams.
- The stated 25-gram portion is product information, not an individual portion recommendation.
PLUS
PLUS Unroasted, Unsalted Almonds is an unroasted variety with almonds as its only ingredient.
- The product page lists 591 kcal per 100 grams. That’s the lowest figure among the three unsalted products from PLUS, Albert Heijn and Jumbo compared here.
- The lower declared figure doesn’t make this variety low-calorie, nor does it tell you on its own which flavour or portion is right for you.
Lidl
The Dutch Lidl product page lists a variety called ‘Unsalted Almonds’.
- The product name is a clear option if you’re looking for unsalted almonds.
- Compare the nutritional information on the exact pack before comparing its energy content with other varieties.
ALDI
ALDI describes Trader Joe’s 200-gram Almonds as roasted and salted, or roasted with a smoky flavour.
- The product page mentions a resealable pack.
- This retailer’s range doesn’t give you a basis for considering these varieties unsalted or low-calorie.
Almonds at Joybuy
These Joybuy products include unroasted, unsalted and roasted almonds; check the ingredients, nutritional information and portion for each product.
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Anatolia Badem Natural (Almond) 500 gr
An option if you want to weigh your portion and are looking for almonds with no added salt.
The product information lists 100% almonds, 578 kcal per 100 grams and 0,00 grams of salt. Almonds are a tree nut allergen.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
An option if you’re looking for almond kernels that the product description says are ready to eat.
The description lists 100% almond kernels, 622 kcal per 100 grams and a resealable 160-gram pack. Almonds are a tree nut allergen.
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g'woon Almonds Raw & Unsalted 200g
An option if you’re looking for raw, unsalted almonds with almonds as the only ingredient.
The product information lists 591 kcal per 100 grams. Almonds are a tree nut allergen.
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Anatolia Roasted Salted Almonds 500 g
An option if you’re looking for roasted, salted almonds as a savoury snack.
The product information lists 620 kcal per 100 grams and salt. Almonds are a tree nut allergen; the product information warns of a choking hazard for young children and says the product is not suitable for infants.
Frequently asked questions
Are almonds low-calorie?
No. The product pages for the three unsalted varieties compared list 591–661 kcal per 100 grams. According to the European Commission, a solid food can be described as low energy if it contains no more than 40 kcal (170 kJ) per 100 grams.
How do I calculate the energy in my portion?
Multiply the number of grams you’ve weighed by the kcal per 100 grams on the pack, then divide by 100. For example, 15 grams of the PLUS variety works out at 15 × 591 ÷ 100 = 88,7 kcal. This amount is just a calculation example, not a general portion recommendation.
Does ‘no added oil’ mean the same as ‘low energy’?
No. The manufacturer’s claim about how the product is prepared doesn’t prove that it’s low energy. For a reduced-energy claim, the European Commission requires a reduction of at least 30% and a statement of the characteristic that makes the reduction possible.
How do I compare unroasted and roasted almonds?
Compare the ingredients, preparation method and nutritional information on the exact pack. The declared energy values for PLUS unroasted, AH roasted and Jumbo roasted almonds are 591, 627 and 661 kcal per 100 grams respectively; this difference alone doesn’t tell you which flavour or variety is best for you.
What should I look out for when buying almonds for someone with an allergy?
Almonds are among the nuts that must be listed as an allergen on the label. Also read the allergen information and any warnings on the exact pack, as a product may contain other nuts or peanuts.