Choose almonds based on the ingredients in the exact variety and the amount you weigh out, not because vegan or unsalted automatically means low in calories. The European Commission only permits the claim ‘low energy’ for solid foods containing up to 40 kcal per 100 g; the almond products discussed here are well above that limit. First compare kcal per 100 g, then choose the preparation and portion that suit your preferences.
You want to keep eating almonds while being able to estimate the energy in your snack. Compare products per 100 g and weigh your portion rather than relying on a claim on the packaging. The Netherlands Nutrition Centre lists an average of 158 kcal per 25 g handful of unsalted almonds; the figure can vary by brand.
You want to know which ingredients are in the exact variety, especially when it comes to seasoned almonds. A short ingredients list or an explicit vegan label can help, but it doesn’t mean a product is allergen-free. The Dutch Vegetarian Association stresses that the V-Label is not an allergen declaration.
You’re looking for roasted or savoury almonds, while also keeping an eye on salt, portion size and how to store them after opening. Choose the preparation and flavour you want; don’t assume it offers a calorie advantage.
First compare the nutritional values per 100 g, then check the ingredients for the specific variety, and finally decide which portion size and pack suit the way you’ll use them.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Energy per portion | Kcal per 100 g and the weight of the portion you’ve weighed out. | If I want to estimate how much energy is in my snack, I first compare products on the same weight basis. Around 38% of consumers prioritise energy intake when buying. |
| Plant-based ingredients | The ingredients list and, for products with multiple ingredients, a vegan label. | If I want to be sure what’s in the exact flavour, I check the label rather than relying on the brand name alone. Around 31% of consumers put vegan assurance first. |
| Preparation and flavour | Whether the almonds are raw, roasted or fried, as well as any added oil, flavourings and salt. | If I’m looking for a savoury or roasted snack, I want to know which ingredients it contains and how much salt. Around 16% of consumers prioritise preparation and flavour. |
| Packaging and storage | Net weight, whether the pack can be resealed and the storage instructions on the packaging. | If I want to use the pack over several occasions, I look for packaging that closes securely and can be stored in a dry place. Around 15% of consumers consider convenience and storage the most important factors. |
These labels relate to different qualities from the energy in a portion. The Netherlands Nutrition Centre gives an average of 158 kcal for 25 g of unsalted almonds.
Compare kcal per 100 g and work out the amount for the portion you weigh out.
Almonds naturally contain fat. A savoury seasoning mix may also contain salt, even if the product description says no oil or fat has been added.
Check the ingredients list and compare total fat and salt separately.
Labels may use different portion sizes. AH Unsalted Almonds lists 25 g as a portion, while the retail page for Duyvis Oven Roasted gives an average portion of 30 g.
First compare per 100 g, then calculate the values for both products using the same amount.
The net weight of a bag doesn’t tell you how much you eat at a time. Almonds should also be stored in a dry place in a well-sealed container, according to the Netherlands Nutrition Centre.
Choose a pack that suits how you’ll use it and seal it carefully after opening. Follow the storage instructions on the label too.
The range includes both plain and savoury seasoned almond varieties. Check the ingredients and labels for the exact variety.
AH Unsalted Almonds is a roasted variety with a simple ingredients list.
Jumbo Unsalted Almonds is a fried variety made with sunflower oil.
Among the products reviewed, Alesto Spanish Almonds are listed in several 200 g varieties.
Trader Joe’s unroasted almonds are listed in a 200 g pack.
PLUS Unroasted and Unsalted Almonds is a basic variety with almonds as the sole ingredient.
These Joybuy products have different ingredients lists and include plain, roasted and salted varieties, making it easy to compare them on the same basis: nutritional values per 100 g.
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An option to compare if you’re looking for almonds with almond as the sole ingredient.
Ingredients: 100% almond kernels. Energy: 622 kcal per 100 g.
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A good choice for comparing raw, unsalted almonds with a short ingredients list.
The product name says raw and unsalted; the ingredients list names almonds. Energy: 591 kcal per 100 g.
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An option if you’re looking for roasted almonds with salt and want to take the extra ingredients into account.
Ingredients: almonds and salt. Energy: 620 kcal; salt: 1.0 g per 100 g.
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A good choice for comparing almonds with no added ingredients.
The description states 100% almonds. Energy: 578 kcal per 100 g.
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A roasted, salted option to compare if you’re looking for a savoury flavour.
The ingredients list names almonds, sunflower oil and salt. Energy: 667 kcal and salt: 1 g per 100 g.
No, not just because the portion is small. The European Commission permits the claim ‘low energy’ for solid foods only if they contain no more than 40 kcal per 100 g. A weighed portion with a calculated energy value is not the same as a low-calorie product.
Multiply the kcal per 100 g on the label by the weight of your portion in grams, then divide by 100. Use the value for your exact variety; the Netherlands Nutrition Centre gives an average of 158 kcal per 25 g of unsalted almonds and notes that products can vary.
No, being suitable for vegans doesn’t mean a product is allergen-free. If you have a food allergy, check the ingredients and allergen information on the exact pack. Almonds are themselves an allergen; the Dutch Vegetarian Association states that the V-Label is not an allergen declaration.
Store almonds in a dry place in a well-sealed container, and follow the instructions on the packaging. The Netherlands Nutrition Centre recommends storing nuts in a dry place in a well-sealed container; use the date on the product as a guide to its shelf life.
Since 1 January 2026, new rules have applied in the Netherlands to warnings about the unintended presence of allergens in prepacked foods. According to the Netherlands Food and Consumer Product Safety Authority, such warnings must be based on a risk assessment. This allergen information is not an assessment of whether a product is suitable for vegans.
