You’re looking for genuinely less fat
The product’s fat content is the deciding factor for you. You want to distinguish a nutritional claim from descriptions such as ‘unsalted’ or ‘made without added oil’.
Who is this choice relevant to?
You want a smaller late-night snack
You’re looking for plain almonds that you can weigh out in advance. In that case, the nutritional value of the portion you eat matters more than how the almonds are prepared.
You choose based on salt and preparation
You check the salt added and the ingredients first, then choose between options such as unroasted and roasted almonds. For you, unsalted doesn’t mean low-fat.
What should you look for when buying?
First decide whether you want to limit the fat content of the product itself or simply eat a smaller amount. Then check the salt, ingredients and packaging.
| What to consider | What should you check? | Who is this important to? |
|---|---|---|
| Fat content and claim | Check the total fat per 100 g and make sure the specific claim applies to that exact product variant. ‘Made without added oil’ describes how it’s prepared, not its total fat content. | If you want to assess the fat in the product first, look at the value per 100 g rather than just how it’s prepared. Around 36% of consumers focus primarily on fat content. |
| Energy per portion | Compare the nutritional values per 100 g and calculate them for the amount you’ll actually eat. Weigh your portion if you want to have a smaller amount. | If you mainly want a smaller snack, it helps to weigh your portion. Around 29% of consumers focus first on the energy in the portion they eat. |
| Salt and preparation | Read the ingredients list and check the salt content of the exact variant. Unsalted, unroasted and roasted describe different properties. | If you choose based on salt and preparation first, compare those details separately from the fat content. Around 21% of consumers focus primarily on salt and how the product is prepared. |
| Packaging and storage | Compare the pack size and check whether the bag can be sealed securely after opening. Follow the storage instructions on the packaging. | If you want a pack that suits smaller snacking occasions and is easy to store, size and the seal matter. Around 14% of consumers look at these first. |
Common mistakes
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Assuming ‘made without added oil’ means low-fat
Duyvis’s product description says no oil or fat is added, but the Duyvis Oven roasted variant lists 50 g of fat per 100 g.
Check the total fat content separately from the description of how the product is prepared. For solid foods, the European Commission sets the limit for a ‘low-fat’ claim at no more than 3 g of fat per 100 g.
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Confusing unsalted with lower energy content
According to Jumbo, the Jumbo Unsalted Almonds variant contains sunflower oil and provides 661 kcal per 100 g. The term ‘unsalted’ says nothing by itself about the energy in a portion.
Compare salt, ingredients and energy as separate properties, and take the weight of your own portion into account.
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Assuming a roasted variant is automatically unsalted
Duyvis Oven roasted almonds list 1.1 g of salt per 100 g. So the preparation method alone doesn’t tell you how much salt the variant contains.
Check the salt content and ingredients on the exact pack rather than relying on the product name alone.
Brands and variants to consider
Duyvis
Duyvis describes Almonds Original as a savoury, oven-roasted product made without added oil or fat, in a 125 g pack.
- The preparation description may be useful if you’re specifically looking for almonds with no added oil.
- Albert Heijn lists 50 g of fat and 1.1 g of salt per 100 g for Duyvis Oven roasted. Made without added oil doesn’t mean low-fat or unsalted in this case.
Albert Heijn
AH Unsalted Almonds is a roasted own-brand variant in a 190 g pack. Albert Heijn gives a serving size of 25 g.
- The product information lists almonds as the ingredient and 0 g of salt per 100 g.
- The same variant lists 53 g of fat and 627 kcal per 100 g. Unsalted doesn’t mean low-fat.
Jumbo
Jumbo Unsalted Almonds is a roasted own-brand variant in a 140 g pack.
- Jumbo lists nutritional values per 100 g and per 25 g, so you can compare them with a weighed portion.
- The ingredients list states 99% almonds and sunflower oil. Jumbo lists 60 g of fat and 661 kcal per 100 g.
Lidl
Lidl lists unsalted almonds and an Alesto range of Spanish almonds in different 200 g variants.
- The product names give you a starting point if you’re choosing based on added salt or the variant described.
- ‘Spanish’ and ‘unsalted’ don’t indicate a reduced fat content. Check the nutritional information on the pack you choose.
ALDI
Under its Trader Joe’s own brand, ALDI describes a 200 g roasted, unsalted variant in a resealable pack.
- The resealable pack is handy if you’ll be using the contents over several occasions.
- ‘Roasted’ and ‘unsalted’ don’t tell you the total fat content by themselves.
PLUS
PLUS Unroasted and Unsalted Almonds is an own-brand variant in a 200 g stand-up pouch.
- The product information describes this variant as unroasted, unsalted raw almonds.
- PLUS lists 50 g of fat, 591 kcal and 0.03 g of salt per 100 g. These values on the label don’t make the variant low-fat.
Almonds at Joybuy
These are plain almonds for comparing ingredients and salt, and for weighing out your own portion. They’re not labelled as low-fat.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
According to the product information, these almond kernels are intended to be eaten as a snack straight from the pack. You can weigh out your own portion.
The product information lists 100% almond kernels, 160 g and 0.028 g of salt per 100 g.
It lists 53.8 g of fat per 100 g. A smaller portion doesn’t change that value per 100 g.
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g’woon Almonds Raw & Unsalted 200 g
These raw, unsalted almonds are a good choice if you’re watching your salt intake and want to weigh out your own snack portion.
The product information lists 50 g of fat per 100 g. Unsalted doesn’t mean low-fat.
Seal the pack securely after opening, as indicated in the product information.
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Anatolia Badem Natural Amandel 500 gr
The product information says these almonds are suitable for eating as a snack straight from the pack. Weigh out the amount you want to have.
The product information lists 500 g and 0.00 g of salt per 100 g.
It lists 50 g of fat per 100 g. The salt content doesn’t make this variant low-fat.
Frequently asked questions
Can a small portion of plain almonds be called low-fat?
No, not just because the portion is small. According to the European Commission, the limit for a ‘low-fat’ claim on solid foods applies per 100 g: no more than 3 g of fat. The Duyvis, AH, Jumbo and PLUS variants mentioned list 50–60 g of fat per 100 g.
How do I calculate nutritional values for my own portion?
Multiply the value per 100 g by the weight of your portion in grams, then divide the result by 100. Use the nutritional values on the exact pack. Jumbo also lists values per 25 g for the relevant variant.
How should I store an opened bag of almonds?
Follow the instructions on the packaging and seal the bag securely after use. For the AH variant, Albert Heijn recommends storing it in a cool, dark and dry place. The Netherlands Nutrition Centre advises keeping nuts dry and in a tightly sealed container.
Are unsalted almonds or almonds roasted without added oil suitable if you need to avoid almonds?
No, those descriptions don’t change the fact that they’re almonds. Also check the allergen information on the exact pack. The Netherlands Food and Consumer Product Safety Authority requires allergens to be clearly identified in the ingredients list.