Snackers looking for genuinely lower-fat options
You want the almond snack itself to contain less fat. Look for a verifiable claim and check the fat content per 100 g, rather than relying on words such as ‘unroasted’ or ‘oven-roasted’.
Who is this guide for?
Hosts planning to hand out snacks
You’re organising food for an Easter egg hunt and need to consider allergens and young children. Whole almonds aren’t a suitable snack for every participant; Voedingscentrum advises that children sit calmly while eating.
Snackers who want to keep portions in check
You want to weigh out almonds in advance and compare nutritional values and pack sizes. A smaller portion isn’t the same as a lower fat content in the product.
What should you look for?
First decide whether you want less fat per 100 g or simply want to limit how much you eat: these are different aims. ‘Low fat’, ‘reduced fat’ and ‘no added fat’ are not interchangeable claims.
| Buying consideration | What should you check? | Who is this important to? |
|---|---|---|
| Less fat in the product | Check the exact claim and the fat content per 100 g. For solid foods, ‘low fat’ means no more than 3 g per 100 g, according to the European Commission. For ‘reduced fat’, the comparison basis also matters. | If your main aim is to eat less fat in the same quantity of almonds, start with the claim and nutrition table. Consumers whose main priority is reducing fat make up around 36% of this choice split. |
| Sharing snacks safely | Read the allergen information on the exact pack and consider whether whole nuts are suitable. Voedingscentrum advises sitting calmly while eating; Amsterdam UMC recommends nut butter instead of whole nuts for children under 4. | If young children or people with a food allergy are taking part, consider the group and check the label first. Consumers who prioritise sharing snacks safely make up around 29% of this choice split. |
| Portion size and nutritional values | Compare values per 100 g first, then convert them to the same portion size. AH lists 52 g of fat per 100 g for its unroasted almonds and Duyvis Oven roasted almonds contain 50 g per 100 g; these values apply to those specific products. | If you want to decide in advance how much you’ll eat or share, weigh out the portion without confusing this with a low-fat composition. Consumers whose main priority is portion control make up around 21% of this choice split. |
| Ingredients and how you’ll use them | Read the ingredients and compare salt per 100 g. Jumbo Unsalted Almonds contain 99% almonds and sunflower oil, so ‘unsalted’ doesn’t mean ‘no added oil’. | If flavour, ingredients and easy storage matter most to you, also check how the pack can be resealed after opening. Consumers whose main priority is ingredients and convenience make up around 14% of this choice split. |
Common pitfalls
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Reading ‘no added fat’ as ‘low fat’
The way a product is prepared doesn’t tell you how much fat it contains. The Albert Heijn product page for Duyvis Oven roasted almonds lists 50 g of fat per 100 g, despite describing the preparation as involving no added oil or fat.
Check the total fat per 100 g, and assess the preparation description separately from a nutrition claim.
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Comparing portions without checking the weight
The AH listing we looked at uses a 25 g portion, while the Duyvis listing uses 30 g. A lower figure per portion may therefore be due to the portions being different sizes, not because the product contains less fat per 100 g.
Compare per 100 g first, then convert all products to the same quantity.
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Sharing almonds without keeping the label to hand
Ingredients and warnings about possible traces of other allergens can vary between products.
Keep the original packaging with the snacks so participants or carers can check the label for the variety you’ve chosen.
Brands to consider
Duyvis
Duyvis describes Almonds Original as oven-roasted without added oil or fat. The Albert Heijn listing for Duyvis Oven roasted almonds is for a specific product and gives a fat content of 50 g per 100 g.
- The manufacturer states how the product is prepared; the product page also gives nutritional values for the specific variety.
- No added fat doesn’t automatically mean low fat. The same product listing gives a salt content of 1.1 g per 100 g.
Albert Heijn
The AH Unroasted Almonds we looked at are unbaked, blanched and unsalted; the product page lists a single ingredient: almonds.
- The product page lists 52 g of fat, 613 kcal and 0 g of salt per 100 g, with a portion size of 25 g.
- The listing warns that the product may contain other nuts and peanuts; check the label on the pack.
Jumbo
Jumbo Unsalted Almonds 140 g is a roasted almond snack.
- The product listing describes an unsalted variety.
- The ingredients are 99% almonds and sunflower oil; the product page lists 60 g of fat per 100 g. So ‘unsalted’ says nothing about added oil.
Lidl
The Lidl listing is for Unroasted Almonds in a 200 g pack.
- The product name and pack size make it easy to identify the variety and quantity.
- ‘Unroasted’ describes how the product is prepared and doesn’t, by itself, prove that it has a reduced fat content.
ALDI
ALDI lists Trader Joe’s Almonds 200 g as roasted and unsalted.
- The product page describes a resealable pack.
- Roasted, unsalted and resealable are separate features; they don’t prove that the fat content has been reduced.
PLUS
PLUS Unroasted and Unsalted Almonds 200 g is a raw almond variety with almonds as its ingredient.
- The product page lists 50 g of fat, 591 kcal and 0.03 g of salt per 100 g.
- Unroasted and unsalted don’t indicate a reduced fat content; the product page also notes that it may contain other nuts and peanuts.
Almond products at Joybuy
These Joybuy products are regular almonds that you can weigh out as a snack. The stated fat values help you compare products on the same basis, but don’t support a reduced-fat claim.
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Jia Zhou Yuan Ye Original almond kernels 160 g
Suitable as a regular almond snack if you want to weigh out how much you eat; this isn’t a proven reduced-fat variety.
Ingredient: 100% almonds. Fat: 53.8 g per 100 g.
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g'woon Raw & Unsalted almonds 200 g
Suitable if you want to weigh out a portion of regular raw, unsalted almonds; the product information doesn’t support a reduced-fat claim.
Fat: 50 g per 100 g. Seal the pack well after opening.
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Anatolia Badem Natural almonds 500 g
Suitable as a regular almond snack if you want to weigh out your own portion; the product information doesn’t support a reduced-fat claim.
Ingredient: 100% almonds. Fat: 50 g per 100 g.
Frequently asked questions
When can an almond snack be called ‘low fat’?
For solid foods, the European Commission sets the limit for a ‘low fat’ claim at 3 g per 100 g. A smaller portion doesn’t change that limit. The AH, Duyvis, Jumbo and PLUS products we looked at list 52, 50, 60 and 50 g of fat per 100 g respectively, so these specific products don’t meet the limit.
How can I compare almond portions fairly?
Compare the nutritional values per 100 g first, then convert them to the same portion size. AH lists a 25 g portion for the unroasted almonds we looked at, while Duyvis lists a 30 g portion for its Oven roasted almonds, so the portion columns aren’t directly comparable.
Can children eat almonds while they’re looking for Easter eggs?
Plan snack time separately from running around, and make sure children sit calmly while eating. Voedingscentrum warns against whole nuts; Amsterdam UMC recommends nut butter instead of whole nuts for children under 4 because of the risk of choking. This isn’t a general legal age limit.
Does roasting make almonds suitable for someone with an almond allergy?
No. Roasting doesn’t mean a product is suitable for someone with an almond allergy. The Duyvis and Jumbo roasted products we looked at list almonds as an ingredient; also check the pack for any warnings about other allergens for the exact variety.
How should I store almonds after opening?
Follow the storage instructions on the pack. For the AH almonds we looked at, the advice is to store them in a cool, dark, dry place and seal the pack well; the Duyvis listing recommends storing an opened bag in a light- and airtight container.