Snackers who are mindful of diabetes
You want to take the total amount of carbohydrates in your portion into account, rather than looking only at the sugars line. Diakonessenhuis emphasises that dietary advice for people with diabetes is personal.
Who is this buying guide for?
Label readers who are mindful of fat
You want to distinguish between low-fat products, a claim that the fat content has been reduced, and a preparation method that uses no added fat. The European Commission sets a per-100 g threshold for the ‘low fat’ claim; Duyvis separately describes a preparation method that uses no added oil or fat.
Snackers who are mindful of portion size
You want to weigh your portion and find information to help assess its nutritional value. Voedingscentrum gives average values for almonds, while the information on product labels can vary.
What should you look for when choosing?
Almonds with reduced fat content
Choose this option when: less fat for the same quantity is your main priority and the product claim clearly states what it is compared with.
Bear in mind: a reduction claim isn’t the same as the absolute ‘low fat’ claim; compare energy and carbohydrates too.
Regular unsalted almonds
Choose this option when: a regular snack without a fat-reduction requirement suits you and you can weigh out a suitable amount yourself.
Bear in mind: unsalted doesn’t mean low fat; check the nutritional information on the pack you choose.
Oven-roasted with no added fat
Choose this option when: you want roasted almonds and want to avoid added oil.
Bear in mind: Duyvis describes Almonds Original as roasted without added oil or fat, but that preparation method doesn’t prove a lower total fat content; check the flavour coating and ingredients too.
| What to consider | What to look for | Especially relevant for |
|---|---|---|
| Actual fat reduction | Check the claim, fat per 100 g and the stated basis for comparison. | If you’re looking for less fat for the same quantity, don’t confuse a claim with ‘no added fat’. Around 36% of consumers make fat reduction their top purchase priority. |
| Carbohydrates | Compare total carbohydrates per 100 g and take into account how much you eat. | If you want to fit carbohydrates into your personal dietary advice, the total carbohydrate value is more useful than the sugars line alone. Around 29% of consumers put carbohydrates first. |
| Amount per snack occasion | Check the energy per 100 g and weigh out your own portion. | If you want to manage the amount of energy you have at each snack occasion, weighing your portion helps you apply the product information to your snack. Around 21% of consumers make portion control their top priority. |
| Salt and ingredients | Read the full ingredients list, salt content and allergen information. | If you’re looking for unsalted almonds with a composition that suits your preferences, check the full label rather than just the product name. Around 14% of consumers prioritise salt and ingredients. |
Common buying mistakes
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Confusing no added fat with low fat
Almonds naturally contain fat. A preparation claim doesn’t automatically tell you how much total fat or energy the product contains.
Check the fat per 100 g and assess any reduction claim separately from the preparation method.
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Looking only at sugars
The sugars line is only part of the carbohydrate information. Total carbohydrates and your own portion size also matter when comparing products.
Compare total carbohydrates, read the ingredients and follow your personal dietary advice.
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Treating a whole pack as one portion
The weight of a pack isn’t the same as a measured snack portion. AH’s product information gives a portion size of 25 g; Jumbo lists around six portions in its 140 g pack.
Weigh the amount you want to eat and follow the storage instructions for the rest.
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Assuming unsalted means no oil
The Jumbo and PLUS varieties reviewed list sunflower oil as an ingredient. The word ‘unsalted’ doesn’t tell you the full composition.
Read the ingredients list if you want to avoid added oil.
Brands to compare
These product examples can help you compare labels and preparation methods. The features mentioned apply to the specific products, not every product from that brand.
Duyvis
Almonds Original is a roasted variety to consider if you want to avoid added oil or fat.
- According to Duyvis, the almonds are roasted without adding oil or fat.
- The ingredients also include a savoury flavour coating containing, among other things, salt and starch ingredients. The preparation claim alone doesn’t demonstrate fat reduction.
Albert Heijn
The unsalted and unroasted varieties have product-specific labels you can compare side by side.
- According to Albert Heijn’s product information, AH Amandelen ongezouten contains 53 g of fat and 627 kcal per 100 g; AH Terra Ongebrande amandelen contains 52 g of fat and 613 kcal per 100 g.
- These figures are for two specific products; they don’t establish a general ranking between unsalted and unroasted almonds or demonstrate fat reduction.
Jumbo
Ongezouten Amandelen 140 g is a roasted variety with nutritional information per 100 g and per portion.
- Jumbo lists 165 kcal per 25 g and ingredients of 99% almonds and sunflower oil.
- The product information lists 60 g of fat per 100 g. Here, unsalted doesn’t mean no added oil, and this isn’t a low-fat variety.
Lidl
Amandelen ongezouten is a product listing to compare if you’re looking for an unsalted variety.
- Lidl’s Dutch product page states that the product is available in store only.
- The word ‘unsalted’ doesn’t demonstrate fat reduction. Check the current packaging for nutritional information and ingredients.
ALDI
Trader Joe's description of unroasted almonds mentions a resealable 200 g pack.
- ALDI’s product description says the almonds are untreated and come in resealable packaging.
- Unroasted or untreated doesn’t mean low fat; check the label on the specific product you buy.
PLUS
PLUS Amandelen ongezouten 150 g is a roasted variety with product-specific ingredients and nutritional information.
- PLUS lists 98% almonds and sunflower oil; per 100 g, it lists 55,1 g of fat, 5,5 g of carbohydrates and 0,025 g of salt.
- The word ‘unsalted’ doesn’t make the product low fat or determine which portion size is right for your dietary advice.
Almond products at Joybuy
These Joybuy products are regular almond options to compare by label and use; they are not proven to have reduced fat.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
An option to compare if you’re looking for regular almonds and want to assess the label values per 100 g.
The listed nutritional information gives 53,8 g of fat per 100 g, which is above the European Commission’s stated threshold for the ‘low fat’ claim on solid foods.
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Anatolia Badem Natural Almond 500 gr
An option to compare if you’re looking for natural almonds and want to check the nutritional information for the exact product.
The listed nutritional information gives 50 g of fat per 100 g, which is above the European Commission’s stated threshold for the ‘low fat’ claim on solid foods.
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g'woon Almonds Raw & Unsalted 200 g
An option to compare if you’re looking for raw, unsalted almonds and want to check the ingredients on the pack.
The listed nutritional information gives 50 g of fat per 100 g, which is above the European Commission’s stated threshold for the ‘low fat’ claim on solid foods.
Frequently asked questions
If you have diabetes, should you focus mainly on sugars?
No. Diakonessenhuis advises looking at the type and amount of carbohydrates. So check both the total carbohydrate value and the sugars line, and consider the amount in your portion.
Is a handful of almonds the same amount for everyone?
No, the amounts given vary between sources of guidance. Diakonessenhuis suggests 25 g of unsalted nuts, Diabetes Fonds describes a handful as about 15 g, and diabetes.nl gives about 30 g. Don’t treat these as one universal recommendation: weigh your portion and follow your personal dietary advice.
When can a solid food be called ‘low fat’?
For the ‘low fat’ claim on solid foods, the European Commission sets a maximum of 3 g of fat per 100 g. This product threshold doesn’t tell you which portion is right for your diet.
What should you check if you have a known almond allergy?
If you have a known almond allergy, almonds aren’t a suitable snack. Check the ingredients and allergen warnings on the exact packaging too. Since 1 January 2026, NVWA inspections have also checked Dutch rules on warnings about cross-contamination; such a warning is different from almonds being an ingredient.
How should you store an opened pack of almonds?
Follow the storage instructions on your pack. Albert Heijn recommends storing AH Amandelen ongezouten in a cool, dark, dry place and closing the pack securely after use; Jumbo advises storing its product in a dry, dark place.