Calorie-conscious almond snackers
You want to keep eating almonds while managing the energy in your snack. Weighing your portion and checking the nutritional value of the product you choose will help more than relying on the ‘natural’ label alone.
Who might find this choice relevant?
People looking to limit their total fat intake
You’re mainly interested in how much total fat is in your portion. Remember that ‘unsalted’ or ‘no added roasting oil’ doesn’t mean low fat.
Fans of simple ingredients
You want to choose based on ingredients, added salt and how the almonds are prepared. The difference between plain almonds, almonds with oil and savoury roasted almonds may all influence your choice.
What should you look for when choosing?
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Calories per portion | Compare kcal per 100 g on the label of the exact product and weigh the amount you eat. | If I want to limit the energy in my snack, I look at both the portion size and the product’s nutritional value; around 34% of consumers prioritise calories. |
| Total fat | Check the total fat per 100 g and work out how much is in your portion. Don’t confuse total fat with saturated fat. | If my main goal is to eat less total fat, I look at the full fat value; around 33% of consumers prioritise this consideration. |
| Preparation and ingredients | Read the ingredients list and check added salt and oil separately; ‘unsalted’ doesn’t mean no oil has been used. | If I mainly want to choose based on ingredients and preparation, the ingredients are key; around 20% of consumers give this the highest priority. |
| Packaging and storage | Choose an amount that suits how you use them and store nuts in a cool, dry place in a well-sealed container, as recommended by the Voedingscentrum. | If I’m looking for a pack that suits how I use the product and can be stored properly, the practical pack size matters most; around 13% of consumers start with this consideration. |
Common mistakes
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Assuming ‘no added roasting oil’ means low fat
Duyvis’s claim refers to how the almonds are prepared; the label for the Oven roasted almonds reviewed here lists 50 g of fat per 100 g.
Check the total fat in the nutrition table and work out how much is in your portion.
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Confusing ‘unsalted’ with ‘unroasted’ or ‘oil-free’
The Jumbo product reviewed here is unsalted, but it is roasted and contains sunflower oil.
Read the preparation description, ingredients and nutritional values as separate pieces of information.
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Treating the whole pack as one portion
A pack may contain several portions. For example, Albert Heijn lists 18 portions of 25 g in the 450 g bag reviewed here.
Weigh out how much you want to eat and seal the rest of the pack again properly.
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Choosing based only on pack size
A larger pack tells you nothing about the nutritional value of the portion you eat, and means you need to pay attention to portioning and storage.
Choose an amount that suits how you use the product and follow the storage instructions on the pack.
Almond brands and supermarket options for comparison
Duyvis
The Almonds Original and Oven roasted ranges reviewed here consist of savoury roasted snack almonds; the information given applies to these products.
- Duyvis describes the almonds as prepared without adding oil or fat. The Dutch label for the Oven roasted variety lists 635 kcal, 50 g of fat and 1.1 g of salt per 100 g.
- The preparation claim doesn’t mean the finished product is low in fat. Product and label information is from Duyvis and Albert Heijn.
Albert Heijn
AH Amandelen ongebrand 450 g is the unsalted, unroasted and blanched variety reviewed here, with almonds as its only ingredient.
- Albert Heijn lists 18 portions of 25 g. The label gives 613 kcal and 52 g of fat per 100 g.
- Having almonds as the only ingredient doesn’t mean the almonds themselves are low in fat.
Jumbo
Jumbo Ongezouten Amandelen 140 g is the roasted snack variety reviewed here, with no added salt.
- The ingredients list 99% almonds and sunflower oil; product information is from Jumbo.
- The label lists 661 kcal and 60 g of fat per 100 g. ‘Unsalted’ tells you nothing about whether roasting oil has been used.
PLUS
PLUS Amandelen ongebrand en ongezouten 200 g is the variety reviewed here, with almonds as its only ingredient.
- The PLUS product page lists 591 kcal and 50 g of fat per 100 g.
- Unroasted and unsalted doesn’t mean low fat.
ALDI
ALDI lists unroasted Trader Joe's almonds in a 200 g pack.
- ALDI’s product description says the almonds are untreated and come in a resealable pack.
- Check the nutritional values and ingredients on the exact pack to assess the calories, fat and ingredients.
Lidl
Lidl lists a variety under the product name Amandelen ongezouten.
- This label may help if you’re looking for unsalted almonds.
- Check the nutritional values, ingredients and preparation method on the pack itself; ‘unsalted’ alone tells you nothing about total fat or whether oil has been used.
Almonds at Joybuy
These products are plain almonds for a weighed snack portion. Compare the values per 100 g and the ingredients of the exact variety; the products listed contain 50 g or more of fat per 100 g, so they are not low-fat products.
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Anatolia Badem Natural almonds, 500 g
The nutritional values listed per 100 g give you a basis for working out the values for a weighed portion.
578 kcal and 50 g of fat per 100 g; the ingredients list states 100% almonds.
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g'woon Almonds Raw & Unsalted, 200 g
This unprocessed, unsalted variety is an option if that’s what you’re looking for and you want to weigh your own portion.
591 kcal and 50 g of fat per 100 g; the ingredients list states almonds.
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Jia Zhou Yuan Ye Original Almond Kernels, 160 g
The nutritional values per 100 g make it possible to work out the energy and fat in your chosen portion.
622 kcal and 53.8 g of fat per 100 g; the description states 100% almond kernels.
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Anatolia roasted salted almonds, 500 g
This roasted, salted variety may suit you if that’s the preparation you’re looking for and you want to weigh your own portion.
620 kcal and 54 g of fat per 100 g; the ingredients list includes salt.
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g'woon Roasted & Salted Almonds, 150 g
This roasted, salted variety is an option if you’re looking for that flavour; check the ingredients as well as the nutritional values.
667 kcal and 53 g of fat per 100 g; the ingredients list includes sunflower oil and salt.
Frequently asked questions
Can a manufacturer call plain almonds low fat or low calorie?
Nutrition claims are subject to European requirements, which the Netherlands Food and Consumer Product Safety Authority enforces in the Netherlands. The Voedingscentrum says that, for solid foods, the low-fat claim allows a maximum of 3 g of fat per 100 g. The four products from Albert Heijn, PLUS, Jumbo and Duyvis checked here contain 50–60 g of fat per 100 g, so they do not meet this limit.
Which allergen information should I check?
Check the packaging for the almond allergen and any warnings about other nuts, peanuts or cereals on your product. The Netherlands Food and Consumer Product Safety Authority states that allergen information must appear on the label of prepacked products. If you have a known almond allergy, plain almonds are not a suitable choice.
How should I store an opened bag of almonds?
Store nuts in a cool, dry place in a well-sealed container, as recommended by the Voedingscentrum. Also follow the instructions on your own pack; for this product, Duyvis recommends storing it in a cool, dry place and preferably putting an opened bag in a light-proof, airtight container.
Can I keep using the nutritional values from a bag I bought earlier?
Use the information on the pack you have now for your calculations. Ingredients, nutritional values and allergen information can change; Albert Heijn and PLUS recommend checking the latest product information.
Are almonds with no added roasting oil suitable if I need to limit fat?
Not on the basis of that preparation claim alone: no added roasting oil doesn’t mean the product is low in total fat. Check the nutritional value per 100 g and work out how much is in your portion. If you’re following a personal limit prescribed for you, assess your portion against that guidance.