If you want the almonds themselves to contain less fat, choose a product with a substantiated claim about reduced fat content; unroasted or made without added fat does not automatically mean lower in fat. If your main aim is to have a smaller pre-workout snack, weigh your portion and take into account how long before exercise you eat it.
You want to know how much fat the almonds themselves contain and distinguish a reduced-fat claim from a preparation method such as roasting without added fat. The European Commission explains the threshold for a ‘low fat’ claim, while the Netherlands Bakery Centre outlines the requirement for a ‘reduced’ claim.
You want to eat something small before exercising and are mindful of the amount and timing. The Netherlands Nutrition Centre advises avoiding large portions and foods high in fat, protein or dietary fibre just before exercise.
You want to be able to weigh out ordinary almonds, take them with you or seal the pack properly after use. Check the portion information and storage instructions for the specific product.
First decide whether you want less fat in the product itself or simply a smaller amount per snack. Then compare the label and tailor your portion and timing to your workout.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Fat content of the product | Compare fat per 100 g and check the evidence behind any reduced-content claim. The Netherlands Bakery Centre specifies a reduction of at least 30% compared with similar products. | If you mainly want the almonds themselves to contain less fat, check the nutritional information and the comparison behind the claim. Around 31% of consumers put demonstrably lower product fat first. |
| Timing and stomach comfort | Consider how long you have before your workout and the amount of fat, protein and fibre in your portion. The Netherlands Nutrition Centre warns that large portions and foods high in these nutrients may feel less comfortable just beforehand. | If you’re exercising soon after eating, choose an amount that feels comfortable for you. Around 31% of consumers give timing and stomach comfort top priority. |
| Amount per snack | Weigh your portion and calculate the nutritional values from the information per 100 g. AH Terra lists 52 g of fat per 100 g; its 25 g label portion therefore contains 13 g of fat. | If you mainly want to manage how much you eat at a time, focus on the portion you weigh out rather than just the pack size. Around 25% of consumers put portion control first. |
| Packaging and product information | Check the net weight, closure, storage instructions, ingredients and allergen information on the exact pack. | If storage, portability or buying conditions matter most to you, compare the packaging and product information. Around 13% of consumers name practical purchasing and storage as their top priority. |
AH’s product information describes Duyvis Oven Roasted Almonds as roasted without added oil or fat, but also lists 50 g of fat per 100 g.
Check both the preparation method and the nutritional information, and look for evidence to support any reduced-fat claim.
Jumbo lists sunflower oil in the ingredients of its 140 g pack of unsalted almonds, as well as 60 g of fat per 100 g. ‘Unsalted’ on its own says nothing about fat content.
Check salt, fat and ingredients as separate product characteristics.
AH Terra lists a 200 g pack with eight 25 g portions, as shown on the label. So the pack is not the same as one portion.
Weigh out the amount you want for your snack in advance.
According to the Netherlands Nutrition Centre, large portions and foods high in fat, protein or dietary fibre may feel less comfortable just before exercise.
Consider both portion size and how long you have before your workout.
AH’s product page describes Duyvis Oven Roasted Almonds as oven-roasted without added oil or fat.
AH Terra Unroasted Almonds are an unsalted product containing almonds as the ingredient.
The product listings include both unsalted roasted and organic unroasted almonds.
The product listing describes unroasted almonds in a 200 g pack.
ALDI lists Trader Joe’s unroasted almonds in a resealable pack.
PLUS Unroasted and Unsalted Almonds are a product containing almonds as the ingredient.
No. For a ‘low fat’ claim on solid foods, the European Commission sets a maximum of 3 g of fat per 100 g. A product prepared without added oil or fat does not automatically meet this limit. The Netherlands Bakery Centre says that a ‘reduced’ claim requires a reduction of at least 30% compared with similar products.
No. AH Terra uses 25 g as the portion shown on the label; this is not personal advice for every active person or workout. Consider the timing and choose an amount that feels comfortable for you.
The Netherlands Nutrition Centre advises eating a meal around two to three hours before exercise. It recommends avoiding large portions and foods high in fat, protein or dietary fibre just beforehand.
Before buying and eating the product, check the ingredients and allergen information on the exact pack. AH Terra and PLUS list almonds and warn that other nuts or peanuts may also be present. The NVWA says that any allergens present must be clearly listed.
Follow the instructions on the pack. Albert Heijn advises storing AH Terra in a cool, dark and dry place and sealing the pack properly. For an opened bag of Duyvis Oven Roasted Almonds, the product page recommends an airtight, light-proof container.
Not necessarily. For an unopened pack marked ‘best before’, the Netherlands Nutrition Centre advises checking the product’s appearance, smell and taste after the date has passed. ‘Use by’ means something different: use the product or freeze it on or before that date.
