Unsalted or made without added fat does not mean that almonds are low-fat or reduced-fat: check the nutrition information and, for a comparative claim, what the comparison is based on. The European Commission defines ‘low fat’ for solid foods as no more than 3 g of fat per 100 g. In 2023, the Netherlands Bakery Centre explained ‘reduced content’ as at least 30% lower than comparable products, but that explanation alone does not determine whether a specific claim meets all the official requirements. If your main aim is to eat less fat per snack, weigh your portion. If children are eating too, also consider their age and the form of the nuts.
You want to know whether an almond variety really contains less fat, rather than simply being unsalted or made without added fat. The European Commission defines ‘low fat’ by the amount of fat per 100 g; for a comparative claim, you should also check what it is being compared with.
You’re looking for something to add to a child’s lunch and want to check first whether the form of the nuts is suitable. The Netherlands Nutrition Centre advises against giving whole nuts to children under 4; older children should also eat slowly and be supervised.
You want to take a measured snack with you and are considering the packaging and storage. A resealable pack and unsalted nuts are practical features, but on their own they say nothing about whether the product is low in fat.
First decide whether you’re looking for a different fat claim, want to control how much you eat, need to take children into account or simply want convenient packaging. Each of these calls for different checks.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Fat content and claims | Check the fat per 100 g and see whether the pack says ‘low fat’, ‘reduced fat’ or only ‘no added fat’. For a comparative claim, also check what the reference product is. | If I’m looking for a genuinely lower-fat option, I want to be able to assess the claim and the comparison. Around 36% of consumers put fat content first. |
| Eating safely | Check whether whole nuts are suitable for the child’s age and ability to eat them, and read the ingredients and allergen information. | When I pack almonds for a child, I look at their form and whether they can be eaten safely first, rather than at a nutrition claim. Around 29% of consumers give child safety top priority. |
| Portion size | Weigh the amount you want to take and use the nutrition information for the exact variety. The Netherlands Nutrition Centre gives 14 g of fat in 25 g of ordinary unsalted almonds as a reference; this is not a set portion for every child. | If my main aim is to control the amount, I want to weigh my portion without treating that as a different product feature. Around 21% of consumers put portion control first. |
| Packaging and storage | Compare the net weight and, if you’re comparing costs, use the same weight basis. Also follow the storage instructions on the pack. | When I’m planning snacks for several lunches, I look at storage and whether the packaging suits how I’ll use it. Around 14% of consumers choose mainly for practical shopping and packaging. |
A description of how a product is made doesn’t tell you how much fat the finished product contains. This can lead to a claim about preparation being mistaken for proof that the product is low in fat.
Check the total fat per 100 g and assess the preparation method separately.
Eating fewer almonds reduces the amount of fat you consume, but it doesn’t change the product’s composition per 100 g.
Weigh your portion and consider the nutrition information per 100 g separately from the amount you eat.
Whole nuts can pose a choking risk, whether they’re unsalted or carry a particular fat claim. The Netherlands Nutrition Centre advises against giving whole nuts to children under 4.
First consider the child’s age, ability to eat and the form of the product. Make sure children sit still and stay nearby while they eat.
Duyvis describes Almonds Original, 125 g, as oven-roasted almonds made without added oil or fat.
AH Unsalted Almonds are an option if you’re looking for unsalted nuts.
Jumbo Unsalted Almonds, 140 g, come with clear storage instructions.
PLUS Natural and Unsalted Almonds are available in a 200 g stand-up pouch.
ALDI describes its 200 g unroasted almonds as part of the Trader Joe's product range.
Lidl has a Dutch product listing for Unsalted Almonds.
These ordinary almonds are options you can portion yourself; the product information provided does not make them low-fat or reduced-fat almonds.
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Suitable only if you’re looking for ordinary almonds and don’t need a low-fat option.
The ingredients list states 100% almond kernels; the nutrition information lists 53.8 g of fat per 100 g. The European Commission defines ‘low fat’ for solid foods as no more than 3 g of fat per 100 g.
The product description says these are large, whole almond kernels. The Netherlands Nutrition Centre advises against giving whole nuts to children under 4.
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Suitable if you’re looking for raw, unsalted almonds to portion yourself, but not if you’re choosing based on a low-fat composition.
The product title says raw and unsalted; the nutrition information lists 50 g of fat per 100 g. This is above the low-fat limit of no more than 3 g per 100 g for solid foods, as set out by the European Commission.
The product description recommends sealing the pack tightly after opening.
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Suitable if you’re looking for ordinary almonds that, according to the product information, are ready to eat, but not if you need a low-fat option.
The product information says these are 100% natural almonds with no added salt and 50 g of fat per 100 g. The European Commission defines ‘low fat’ for solid foods as no more than 3 g of fat per 100 g.
No. For solid foods, the European Commission defines ‘low fat’ as no more than 3 g of fat per 100 g. In 2023, the Netherlands Bakery Centre explained ‘reduced content’ as at least 30% less than in comparable products. A relative reduction does not automatically mean that the product also meets the absolute low-fat limit; the Netherlands Bakery Centre’s explanation alone does not determine whether all the official requirements have been met.
Not on the basis of the preparation method alone. The ‘low fat’ claim refers to the total fat in the product, so check the nutrition information. The European Union also requires nutrition claims to be accurate, clear and not misleading.
The Netherlands Nutrition Centre advises against giving whole nuts to children under 4, recommending ground nuts or nut butter instead. Older children can also choke: make sure they sit still and stay with them. This is nutritional and safety advice, not a legal age limit.
Check the ingredients and allergen information on the exact product packaging. The Netherlands Food and Consumer Product Safety Authority requires allergens to be clearly declared; almonds are among the types of nuts that must be listed. A fat claim makes no difference to this.
Follow the instructions on the packaging of the variety you buy. Jumbo advises storing its unsalted almonds in a cool, dry place away from light; ALDI’s product information says the unroasted variety comes in resealable packaging.
