A lighter snack
You want to take almonds with you, but first you’d like to understand what the label and your portion tell you about fat and energy.
Who is this relevant to?
A snack around your workout
You take the time of your workout into account when choosing, especially if you want to eat something shortly beforehand.
Easy to take with you
You’re looking for packaging that’s easy to seal and store, and want to choose between unroasted, roasted and savoury options.
What should you look for when buying?
Start by comparing the nutritional values per 100 g, then consider your own portion, the ingredients and when you’ll eat them. According to the European Commission, the claim ‘low fat’ can only be used for solid foods containing no more than 3 g of fat per 100 g.
| What to consider | What should you look for? | Who is this important to? |
|---|---|---|
| Fat and energy | Compare fat and energy per 100 g; if a claim is made, check the comparison product and the evidence behind it too. | If I want to take less fat or energy with me, I compare the same quantity first, then look at my portion. Around 36% of consumers prioritise less fat or energy. |
| Portion and packaging | Check the stated portion size and the storage and resealing advice; decide for yourself how much to take. | I want to take a pre-measured snack and store the rest properly. Around 28% of consumers prioritise portion control and portability. |
| When you eat them | Consider the quantity, as well as fat, protein and fibre, if you’re eating shortly before exercise. | If I eat something just before my workout, I pay attention to the portion and timing. Around 18% of consumers prioritise when they eat around their training. |
| Flavour and ingredients | Read the ingredients list; unsalted, unroasted and made without added fat describe different characteristics. | I choose based on flavour and want to know which ingredients have been added. Around 18% of consumers give the most weight to flavour and ingredients. |
Common mistakes
-
Assuming unsalted or made without added fat means low in fat
Unsalted refers to the addition of salt. Made without added fat describes how the product is prepared; neither automatically means that it contains little fat. According to the European Commission, the ‘low fat’ claim can only be used for solid foods containing no more than 3 g of fat per 100 g.
Check the ingredients and nutrition table separately, and compare products per 100 g.
-
Counting a whole pack as one snack portion
Albert Heijn lists a portion size of 25 g for its 190 g pack. That’s a different amount from the whole pack.
Decide in advance how much you want to take, and use the portion size on the label as a guide, not as a personal recommendation.
-
Assuming almonds are always suitable just before exercise
The Netherlands Nutrition Centre advises that large portions and foods high in fat, protein or fibre may not be suitable just before exercise.
Choose your amount and timing carefully; don’t base your decision solely on a claim on the packaging.
-
Skipping the storage instructions
Albert Heijn advises storing the pack in question in a cool, dark, dry place and sealing it properly after use.
Follow the instructions on the packaging and bear them in mind when taking an opened bag in your gym bag.
Relevant brands to compare
Duyvis
Almonds Original is a savoury, oven-roasted almond snack; Duyvis lists a 125 g pack.
- Duyvis says the almonds are oven-roasted without adding oil or fat.
- The seasoning mix contains salt. Made without added fat describes how the product is prepared and does not automatically mean low in fat.
Albert Heijn
AH Unsalted Almonds are a roasted option in a 190 g pack; the stated portion size is 25 g.
- The official product information lists almonds as the ingredient and provides nutritional values per 100 g.
- According to the product information, this option contains 53 g of fat and 627 kcal per 100 g, so unsalted does not mean low in fat.
Jumbo
Jumbo Unsalted Almonds 140 g makes clear that unsalted doesn’t mean the product contains only almonds.
- The official product information lists 99% almonds and sunflower oil.
- The same information lists 60 g of fat and 661 kcal per 100 g. These figures apply to this particular option.
PLUS
PLUS Unroasted and Unsalted Almonds are available in a 200 g stand-up pouch.
- The official product information lists almonds as the only ingredient.
- PLUS lists 50 g of fat and 591 kcal per 100 g; unroasted and unsalted does not mean low in fat.
Lidl
Lidl Netherlands lists Unsalted Almonds, product number 172897, as an in-store product.
- The product page gives you a starting point for checking the option in store.
- The listing alone says nothing about reduced fat content.
ALDI
ALDI describes a resealable 200 g pack bearing the Trader Joe’s product label.
- The product description mentions roasted and salted or smoky flavour; the pack is resealable.
- This description does not support a low-fat positioning.
Almonds at Joybuy
These Joybuy products are almonds for snacking on the go. Compare the information on the packaging and choose a portion and time to eat them that suit your needs.
Image unavailable
Jia Zhou Yuan Ye Original Almond Kernels 160 g
An option if you’re looking for almond kernels to snack on while you’re out and about. Check the nutritional values on the packaging and consider your portion if you’re eating shortly before exercise.
Image unavailable
Anatolia Badem Natural Almonds 500 g
The product name identifies this as a natural almond option. Compare the nutritional values per 100 g and decide in advance how much you want to take with you.
Image unavailable
g'woon Raw & Unsalted Almonds 200 g
The product name says Raw & Unsalted; those descriptions alone don’t mean the almonds are low in fat. Check the label and consider your portion and when you’ll eat them.
Frequently asked questions
Does ‘made without added fat’ mean the same as ‘low fat’?
No. Made without added fat describes how the product is prepared; almonds naturally contain fat. According to the European Commission, the ‘low fat’ claim can only be used for solid foods containing no more than 3 g of fat per 100 g. Check the exact claim against the nutrition table.
Can I eat almonds just before my workout?
Pay particular attention to the amount and timing. The Netherlands Nutrition Centre advises against large portions and foods high in fat, protein or fibre just before exercise, so choose according to when you’re eating.
How do I decide on a portion to take with me?
Decide in advance how much you want to take and use the portion size on the label as a guide. For example, Albert Heijn lists 25 g as the portion size for the pack in question; that isn’t automatically a personal recommendation.
How should I store an opened bag of almonds?
Follow the storage instructions for the exact product. Albert Heijn advises storing the option in question in a cool, dark, dry place and sealing it properly after use; ALDI describes its pack as resealable.
Where can I check allergen information for packaged almonds?
Check the allergen information on the packaging of the exact product. The Netherlands Food and Consumer Product Safety Authority states that allergen information must appear on the label of prepacked foods. The AH and PLUS products reviewed also warn that they may contain other nuts and peanuts.