Cyclists looking for a lighter snack
You want to eat less fat and understand the difference between a smaller portion, unsalted almonds and a changed recipe.
Who is this choice relevant to?
Cyclists doing intense rides
You want to know whether almonds suit the fuel your ride requires. Carbohydrate intake deserves particular attention during intense exercise; KNWU Fondo describes carbohydrates as an important energy source for this type of effort.
Cyclists who eat just before setting off
You want to consider your portion size and what you find comfortable to eat just before exercise. Timing and personal tolerance also play a part.
What should you look for when choosing?
First compare the nutritional information per 100 grams, then consider your own portion, when you plan to eat it and the purpose of your ride.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Genuinely lower fat content | Compare the fat per 100 grams. For a reduced claim, it must be clear which nutrient has been reduced. According to Voedingscentrum, a light product must contain at least 30% less of that nutrient than a comparable standard product. The European Commission sets the maximum for a low-fat claim on solid foods at 3 grams of fat per 100 grams. | If you’re deliberately looking for a lower-fat product, you’ll want to distinguish that claim from ‘unsalted’ or ‘no added fat’. Around 29% of consumers prioritise a demonstrable reduction in fat. |
| Fuel for your ride | Check the carbohydrate content per 100 grams and compare it with your fuelling plan for the ride. | For an intense ride, you’ll want to know whether the snack provides the fuel you need. Around 23% of consumers prioritise fuel for their ride. |
| Eating just before setting off | Pay attention to the portion size and the amount of fat, protein and fibre. Voedingscentrum advises against having a large portion of foods high in these nutrients just before exercise. | If you eat shortly before setting off, consider what you find comfortable to digest. Around 18% of consumers prioritise how well food sits before a ride. |
| Amount per snack | Weigh your portion and use the label’s per-100-gram figures to calculate the amount you’re eating. A smaller portion does not change the product’s nutritional values per 100 grams. | If you want to limit how much you eat in one snack, weighing your portion can help you keep track. Around 18% of consumers prioritise portion control. |
| Packaging and storage | Check the pack weight and whether the packaging is resealable. Store nuts in a dry place in a tightly sealed container, as advised by Voedingscentrum. | If you use small amounts, you’ll want packaging that’s practical for storage and repeated use. Around 12% of consumers prioritise packaging and convenience. |
Common mistakes
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Assuming no added fat means low fat
Duyvis describes Oven roasted as prepared without added oil or fat. However, the Albert Heijn and PLUS product pages list 50 grams of total fat per 100 grams for this variant.
Check the total fat in the nutrition table and assess the preparation method separately.
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Looking only at calories or protein for an intense ride
KNWU Fondo describes carbohydrates as an important energy source during intense exercise. So an energy-dense nut is not automatically the same as carbohydrate-focused cycling fuel.
Assess the carbohydrates and the rest of your fuelling plan separately.
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Confusing a small portion with a changed recipe
A smaller portion reduces the amount you eat, but it does not change the fat content per 100 grams.
First compare the nutritional values per 100 grams, then calculate them for your portion.
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Leaving an opened pack unsealed
Voedingscentrum advises storing nuts in a dry place in a tightly sealed container.
Reseal the pack after use and follow the storage instructions on the label.
Brands to consider
These examples show why ‘unsalted’ or ‘oven roasted’ does not mean ‘low fat’. The product features listed apply to the specific variants mentioned.
Duyvis
Oven roasted is a savoury option if you’re looking for a product made without added cooking fat.
- The product listing is for a 125-gram pack; Duyvis describes it as prepared without added oil or fat.
- Albert Heijn and PLUS list 50 grams of fat per 100 grams for this Oven roasted variant. That is not low fat. Don’t assume other Duyvis variants have the same nutritional values.
Albert Heijn
AH Unsalted Almonds is a standard unsalted variant with a stated portion size.
- The Albert Heijn product page lists almonds as the ingredient and gives a portion size of 25 grams.
- The nutrition table lists 53 grams of fat per 100 grams; here, unsalted does not mean low fat.
Jumbo
Jumbo Unsalted Almonds is an unsalted variant with nutritional values listed per portion.
- The Jumbo product page lists a 140-gram pack and nutritional values per 25-gram portion.
- The ingredients list contains 99% almonds and sunflower oil. The nutrition table gives 60 grams of fat per 100 grams; unsalted does not mean no added fat.
Lidl
Unsalted Almonds is a standard unsalted option in the product listing.
- The Lidl product listing gives the article number 172897.
- The description ‘unsalted’ on its own says nothing about reduced fat content.
ALDI
The Trader Joe’s listing describes roasted almonds with salt or a smoky flavour.
- The product page describes a 200-gram resealable pack.
- The flavours listed are salted or smoky, so these are different from a standard unsalted snack.
PLUS
PLUS Unsalted Almonds is a standard roasted snack.
- The PLUS product page lists 98% almonds and sunflower oil.
- The nutrition table lists 55.1 grams of fat per 100 grams. The Nutri-Score does not change those nutritional values.
Almonds at Joybuy
These Joybuy products are standard almonds to compare by portion size and nutritional values; their listed fat content does not meet the threshold for a low-fat claim.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
A standard almond snack if you want to weigh your portion and compare the fat per 100 grams.
The product information lists 100% almond kernels and 53.8 g of fat per 100 g.
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g'woon Almonds Raw & Unsalted 200g
A raw, unsalted almond snack if you’re looking for a standard option with nutritional values listed per 100 grams.
The product information lists 50 g of fat per 100 g.
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Anatolia Badem Natural (Almond) 500 gr
A standard almond snack if you want to compare a product that lists almonds as its only ingredient.
The product information lists almonds as the only ingredient and 50 g of fat per 100 g.
Frequently asked questions
When can a solid almond snack be called low fat?
According to the European Commission, solid foods can carry a low-fat claim if they contain no more than 3 grams of fat per 100 grams. This is an absolute limit, not a comparison with another type of nut.
How do I assess ‘reduced fat’ or ‘lower fat’?
Voedingscentrum explains that products labelled light, lite or reduced must contain at least 30% less of the nutrient in question than the comparable standard product. So, for a reduced-fat claim, the comparison must be about fat. NVWA confirms that nutrition claims are subject to European rules and must not be misleading.
Can I eat almonds just before setting off?
Consider the amount and timing. Voedingscentrum advises against having a large portion of foods high in fat, protein or fibre just before exercise. A small snack is different from a large portion.
Is eating less fat enough when comparing calories?
No. Compare the energy in kcal per 100 grams and per portion too. Voedingscentrum points out that fat in light products may be replaced with carbohydrates or protein, which also provide energy.
What should I do if I have a nut allergy?
Being allergic to one type of nut does not automatically mean you’re allergic to all nuts. If you have a known or suspected allergy, ask a healthcare professional to assess whether almonds are suitable for you, and read the ingredients and warnings on the exact pack. Lower fat content says nothing about whether a product is suitable for someone with an allergy.