If you want the almonds themselves to contain less fat, check the total fat content and assess claims such as ‘low fat’ separately from terms such as ‘unsalted’ or ‘no added oil’. If your main aim is to have less fat and energy at each snacking occasion, you can weigh out regular almonds. According to the Netherlands Nutrition Centre, 25 grams of unsalted almonds contain 14 grams of fat and 158 kcal. This is a reference value, not a recommended portion.
You want the almonds themselves to contain less fat, and you distinguish a nutrition claim from a preparation method, such as roasting without added oil. The European Commission and the Netherlands Food and Consumer Product Safety Authority explain nutrition claims in a way that helps you tell these terms apart.
You want to keep eating regular almonds, but limit the amount of fat and energy you consume each time by weighing out a portion in advance. The Netherlands Nutrition Centre provides nutritional values for a 25-gram portion as a reference.
You’re looking for almonds with no added salt and comparing this separately with the fat and energy content, as well as any oil in the ingredients list. Product labelling from Albert Heijn and Jumbo shows why these characteristics should be considered separately.
First, decide whether you want to reduce the fat content of the product itself or eat less at each snacking occasion. Then compare the salt, ingredients and packaging.
| What to consider | What to look for | Who should pay particular attention? |
|---|---|---|
| Recognising a genuine reduction in fat | Compare the total fat per 100 grams and read the exact claim. For solid foods, the European Commission sets a maximum of 3 grams of fat per 100 grams for the ‘low fat’ claim. This is not the same as a comparative claim that a product has reduced fat. | If you want the product itself to contain less fat, check the claim and the nutritional information together. Around 36% of consumers put genuine fat reduction first. |
| Fat and energy per serving | Convert the nutritional values per 100 grams to the amount you actually weigh out. A smaller portion does not change the composition per 100 grams. | If you want to keep eating regular almonds but measure your portion, compare the nutritional values with the amount you pour or scoop out. Around 29% of consumers prioritise portion control. |
| Salt and other ingredients | Read both the ingredients list and the nutritional information. ‘Unsalted’ on its own says nothing about added oil or the total fat content. | If you mainly want to avoid salt or certain ingredients, check the exact product rather than relying on the name on the front of the pack. Around 21% of consumers prioritise the ingredients. |
| Packaging and storage | Check the pack size and whether the packaging is resealable. The Netherlands Nutrition Centre advises storing nuts in a tightly sealed container in a dry place. | If you’re taking the almonds with you and want to use the rest later, check the seal and storage advice. Around 14% of consumers consider ease of carrying and storage most important. |
A preparation method that uses no added oil doesn’t tell you how much fat the almonds contain overall. Duyvis describes Almonds Original as roasted without added oil or fat; the flavour mix does contain salt.
Check the total fat per 100 grams, and assess the claim separately from the ingredients and preparation method.
The ingredients information for Jumbo Unsalted Almonds 140 g lists sunflower oil. So ‘unsalted’ and ‘no oil’ don’t mean the same thing.
Read the ingredients list if you want to avoid oil, and consider ‘unsalted’ only when assessing the salt content.
A smaller portion reduces the amount of fat and energy you eat, but doesn’t change the fat content per 100 grams.
Choose between a lower fat content in the product and a smaller amount per serving.
The Netherlands Nutrition Centre advises storing nuts in a tightly sealed container in a dry place. The seal and how you store the rest are therefore practical things to consider.
Choose packaging that suits the way you use the almonds, and follow the storage information on the pack.
Relevant options include unsalted almonds and Almonds Original.
AH Terra Unroasted Almonds is an example of an unroasted, unsalted option.
Jumbo Unsalted Almonds 140 g is worth considering if you’re looking for a roasted option with no added salt.
PLUS Unsalted Almonds is a roasted option for anyone looking for an unsalted snack to enjoy with drinks.
Unroasted Almonds is worth considering if you’re specifically looking for unroasted almonds.
ALDI sells Trader Joe’s unroasted almonds in a 200-gram pack.
These products suit the alternative approach of weighing out regular almonds for drinks and snacks; they are not proven to be reduced-fat products.
No image available
A good choice if you want to weigh out regular almonds for drinks and snacks; the product description says the kernels are ready to eat.
Fat: 53.8 g per 100 g. Salt: 0.028 g per 100 g.
No image available
A good choice if you want to weigh out regular raw, unsalted almonds for drinks and snacks.
Fat: 50 g per 100 g. Salt: 0.03 g per 100 g.
No image available
A good choice if you want to weigh out almonds for drinks and snacks; the product description says they’re ready to eat.
The product description lists 100% almonds. Fat: 50 g per 100 g. Salt: 0.00 g per 100 g.
No, assess these claims separately. For solid foods, the European Commission sets a maximum of 3 grams of fat per 100 grams for the ‘low fat’ claim. This is not the same as establishing that the fat content has been reduced compared with a similar product.
Multiply the value per 100 grams by the weight of your portion, then divide by 100. Use the nutritional information for the exact product you have. The Netherlands Nutrition Centre’s 25-gram amount is a reference portion, not a recommendation for everyone.
Store nuts in a tightly sealed container in a dry place, preferably somewhere cool. The Netherlands Nutrition Centre gives 10 to 15 °C as an example of cool storage; also follow the storage and best-before information on the pack.
Yes. According to the Netherlands Food and Consumer Product Safety Authority, allergen information about unpackaged products, including food served in cafés and restaurants, must be available before purchase. If the information is given verbally, customers must be told they can ask for it. If you have an allergy, ask about the exact product and its allergen information.
Compare the net weight on the same basis, then consider how much you actually want to use. The packs listed from Jumbo, PLUS and ALDI contain 140, 150 and 200 grams respectively.
