If you want less fat in the same quantity, you need a product whose nutrition table and supporting evidence show a reduced fat content; regular almonds are not automatically low in fat. If your main concern is deciding how much to have with your coffee, you can weigh out regular almonds and calculate the nutritional values for that portion.
You want to compare almonds using verifiable nutritional values and understand the difference between low fat and no added fat. The European Commission defines a maximum of 3 g of fat per 100 g for the ‘low fat’ claim on solid foods.
You want to know how much fat and energy you’ll get from your portion. AH and Jumbo also list nutritional values per 25 g portion; the Netherlands Nutrition Centre also provides nutritional information for a 25 g handful.
You want to check the ingredients and choose a pack that suits your snacking habits. ALDI describes its packaging as resealable; the full bag is not automatically one portion.
First compare the total fat per 100 g and check the exact claim. Then decide how much you want to eat and check the ingredients, salt content and packaging.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Total fat and claims | Compare fat per 100 g and check what a reduced fat claim is based on. The European Commission defines a maximum of 3 g of fat per 100 g for the ‘low fat’ claim on solid foods. | If I want less total fat in the same quantity, I check the nutrition table and the comparison behind the claim; around 36% of consumers prioritise total fat. |
| Portion and energy | Weigh out the amount you want and calculate the values per 100 g for that portion. AH and Jumbo also list values per 25 g; this is not a personal portion guideline. | If I want to keep track of how much I have with my coffee, I calculate the values for my own portion; around 29% of consumers prioritise energy per portion. |
| Ingredients and salt | Read the ingredients list and check the salt content of the exact pack you’ve chosen. Jumbo lists almonds and sunflower oil; the Duyvis Oven roasted variant described by PLUS lists 1.1 g of salt per 100 g. | If I’m looking for a simple ingredients list or want to check for added salt, I read the label on the specific variant; around 21% of consumers prioritise ingredients. |
| Packaging and storage | Compare the pack size, closure and storage instructions. ALDI describes its unroasted almonds as resealable; AH advises storing them in a cool, dark, dry place and closing the pack properly. | If I want to take almonds with me for several coffee breaks or store them, I check the closure and pack size; around 14% of consumers prioritise convenient packaging. |
‘No added fat’ describes how a product is made, not its total fat content. The Duyvis Oven roasted variant described by PLUS lists 50 g of fat per 100 g.
Check the total fat in the nutrition table and consider a description of how a product is made separately from a nutrition claim.
The regular variants examined have different stated fat values, but choosing any two products does not automatically substantiate a reduced fat claim. The Netherlands Bakery Centre says that such a claim requires at least a 30% reduction compared with similar products.
Use regular variants as a reference and, if a claim is made, check what the comparison is based on.
The AH, Jumbo and PLUS packs examined contain 190 g, 140 g and 200 g respectively. The pack weight is not the same as a portion.
Decide how much you want and weigh it out; don’t treat a stated portion as a personal nutrition guideline.
A preparation method that uses no added fat says nothing, by itself, about the salt content. The Duyvis Oven roasted variant described by PLUS lists 1.1 g of salt per 100 g.
As well as total fat and energy, check the salt content and the other ingredients.
Duyvis describes Almonds Original as oven-roasted, with no added oil or fat.
AH Unsalted Almonds is a roasted variant with almonds as its only listed ingredient.
Jumbo Unsalted Almonds is a roasted variant containing almonds and sunflower oil.
Lidl describes a 200 g bag of almonds, product number 123652, as available in stores only.
ALDI describes Trader Joe’s unroasted almonds as untreated and packed in a resealable 200 g bag.
PLUS Unroasted and Unsalted Almonds is a 200 g variant containing almonds as its only ingredient.
These are regular almonds for anyone who wants to weigh out a portion for a coffee break. None of these variants meets the EU threshold for the ‘low fat’ claim of no more than 3 g of fat per 100 g, as explained by the European Commission.
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The stated values per 100 g give you a basis for calculating a weighed portion.
According to the product information, this product contains 100% almonds, 50 g of fat and 578 kcal per 100 g.
At 50 g of fat per 100 g, this variant does not meet the European Commission’s EU threshold for ‘low fat’ of no more than 3 g per 100 g.
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This variant is easy to compare using a weighed portion and the stated nutritional values.
According to the product information, it contains 100% almond kernels, 53.8 g of fat and 622 kcal per 100 g.
At 53.8 g of fat per 100 g, this variant does not meet the European Commission’s EU threshold for ‘low fat’ of no more than 3 g per 100 g.
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The title describes raw, unsalted almonds; weigh out your own portion if you want to manage how much you have with your coffee.
According to the product information, this variant contains 50 g of fat and 591 kcal per 100 g; almonds are listed as the ingredient.
At 50 g of fat per 100 g, this variant does not meet the European Commission’s EU threshold for ‘low fat’ of no more than 3 g per 100 g.
For solid foods, the European Commission defines a maximum of 3 g of fat per 100 g for the ‘low fat’ claim. The AH, Jumbo, PLUS and Duyvis reference variants examined are all above this level; being unsalted or having no added fat does not make them low in fat.
First compare the nutritional values per 100 g, then calculate them for the same quantity. The European Union explains that nutritional values per 100 g are the basis, and that additional information per portion may also be provided; the pack weight is not automatically a portion.
Follow the storage instructions on the pack you have. AH advises storing them in a cool, dark, dry place and closing the pack properly after use. For the Duyvis variant described by PLUS, the advice is to store an opened bag in a light- and airtight container.
Check the allergen information on the exact pack you want to buy. The Netherlands Food and Consumer Product Safety Authority says that allergen information must appear on the label of prepacked products; warnings may vary between variants.
Don’t assume that whole nuts are suitable for young children: AH and the Duyvis variant described by PLUS warn of a choking risk.
