If you want the product itself to contain less fat, choose almonds with a valid, substantiated nutrition claim; unsalted or made without added fat does not automatically mean lower in fat. If you mainly want to eat fewer almonds with your lunch, weigh your portion: the Netherlands Nutrition Centre gives 14 g of fat and 158 kcal as a general guide for a 25 g handful of unsalted almonds.
You want to eat less fat with your lunch and check whether a claim relates to the product itself, rather than just a smaller portion. Compare nutrition values on the same weight basis and assess any nutrition claim separately.
You’re looking for almonds as a measured addition to your work-from-home lunch and want to keep track of how much you eat. The 25 g portion given as a guide by the Netherlands Nutrition Centre is not a complete lunch or personalised dietary advice.
You’re looking for unsalted almonds and want to choose between unroasted and roasted. Consider the preparation method and ingredients separately from the question of how much fat the product contains.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Fat in the product | Compare total fat per 100 g. For the ‘low fat’ claim, the European Commission sets a maximum of 3 g per 100 g for solid foods. Albert Heijn, PLUS and Jumbo list 53, 50 and 60 g of fat per 100 g respectively for the almond varieties mentioned. | If I want the almonds themselves to contain less fat, I look for a claim that matches the nutrition information. Around 33% of consumers put the fat content of the product first. |
| Portion and energy | Compare energy for the same quantity and weigh your own portion. Albert Heijn lists 627 kcal per 100 g; the Netherlands Nutrition Centre gives 158 kcal per 25 g as a general guide for unsalted almonds. | If my main aim is to limit how much I eat with lunch, weighing out a portion beforehand can help. Around 27% of consumers put portion size and energy first. |
| Ingredients and flavour | Check the ingredients and salt content of the exact variety. Albert Heijn lists almonds as the ingredient, while Jumbo also lists sunflower oil; ‘unsalted’ alone says nothing about the fat content. | If I want unsalted almonds and to choose the preparation method myself, I check both the ingredients and the product description. Around 20% of consumers put ingredients and flavour first. |
| Packaging and use | Check the pack size and whether the packaging can be resealed. Albert Heijn lists 190 g and PLUS 200 g; ALDI describes an almond variety in resealable packaging. | If I’m using them regularly for work-from-home lunches, I want packaging that’s easy to close and makes it simple to measure out a portion. Around 20% of consumers put practicality and packaging first. |
Not adding oil does not automatically change the fat that almonds naturally contain. The Netherlands Nutrition Centre gives 14 g of fat per 25 g handful of unsalted almonds as a general guide.
Compare total fat per 100 g and assess any claim separately from the preparation description. Duyvis describes Almonds Original as prepared without added oil or fat; this does not prove a reduced-fat claim.
Salt and fat are different nutritional values. The product varieties mentioned from PLUS, Albert Heijn and Jumbo list 50, 53 and 60 g of fat per 100 g respectively.
Check both the salt and total fat on the label of the variety you buy.
The pack size is not the same as the amount you’ll want to eat with one lunch. For example, Albert Heijn lists a 25 g portion for a 190 g pack.
Weigh out the amount you want to eat and seal the rest of the pack securely.
Almonds are a tree nut allergen. The NVWA stresses that allergens must be clearly and accurately listed on the label.
If you have an allergy, check the ingredients and warnings on the exact packaging; don’t rely only on a general online description.
Duyvis describes Unsalted Almonds as unsalted and Almonds Original as oven-roasted without added oil or fat.
AH Unsalted Almonds is a roasted variety with almonds as its ingredient.
Jumbo Unsalted Almonds is a roasted variety made with almonds and sunflower oil.
According to the product page, PLUS Unroasted and Unsalted Almonds contains almonds as its only ingredient.
Lidl describes almonds under its Alesto own brand as natural.
The product description for Trader Joe's Almonds mentions roasted, unsalted almonds in a 200 g pack.
These Joybuy products are standard almond varieties for a snack with your work-from-home lunch, with different ingredients and preparation methods. Their stated fat values do not make them reduced-fat products; for the ‘low fat’ claim, the European Commission sets a maximum of 3 g of fat per 100 g for solid foods.
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Suited to anyone looking for a ready-to-eat snack made with almond kernels only.
Ingredients: 100% almond kernels. Total fat: 53.8 g per 100 g. Reseal after opening and store in a cool, dry place.
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Suited to anyone looking for raw, unsalted almonds who wants to check the ingredients list.
The information lists almonds as the ingredient and 50 g of fat per 100 g. The allergen information in the product description is contradictory; check the label on the pack, especially if you have an allergy.
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Suited to anyone looking for a ready-to-eat almond snack with a simple ingredient list.
The ingredients are listed as 100% almonds. Total fat: 50 g per 100 g. Reseal the pack securely after opening and store in a cool, dry place.
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Suited to anyone looking for roasted, salted almonds as a snack.
Total fat: 54 g per 100 g. Salt content: 1.0 g per 100 g.
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Suited to anyone looking for roasted, salted almonds in a resealable pack.
Total fat: 53 g per 100 g. The information lists sunflower oil and salt as ingredients, and 1 g of salt per 100 g.
No, don’t treat the terms as synonyms. For the ‘low fat’ claim, the European Commission sets a maximum of 3 g of fat per 100 g for solid foods. A reduced-fat claim must meet the relevant conditions, so check the claim and nutrition information for the exact product.
That depends on the variety: the AH almonds are roasted, while the PLUS variety is described as unroasted. Follow the instructions on the pack; the preparation method alone doesn’t tell you how much fat the product contains.
Follow the instructions on the specific pack. Albert Heijn recommends storing its almonds in a cool, dark, dry place and sealing the pack securely after use; PLUS recommends storing them in a dry, dark place.
Check the ingredients and allergen warnings on the packaging of the exact variety. The NVWA stresses that allergens must be clearly and accurately listed on the label; if product information is contradictory, don’t rely solely on an online description.
A smaller portion reduces the amount of almonds you eat, but it doesn’t change the fat content per 100 g. To compare the product composition, check the nutrition values on the same weight basis and assess any nutrition claim separately.
