If you’re looking for a lighter snack in the university canteen and want almonds with less fat, compare the nutritional information per 100g and check the exact product claim. The varieties reviewed with readable nutritional information contain 50–60g of fat per 100g. None meets the European Commission’s stated threshold for a ‘low fat’ claim on solid foods: no more than 3g of fat per 100g. Choosing a smaller portion is different from choosing a low-fat variety. Choose unsalted almonds if you want to avoid added salt, and check the ingredients and nutritional information of roasted almonds separately.
You want almonds with less fat and distinguish between a claim about total fat content and a description of how they’re prepared, such as ‘without added fat’. Compare the exact product claim with the nutritional information. For solid foods, the European Commission sets the threshold for ‘low fat’ at no more than 3g of fat per 100g.
You take a measured amount to have with your lunch, rather than automatically treating a whole pack as one portion. Check the portion weight and whether the packaging can be resealed if you want to save the rest for later; ALDI describes its unroasted almonds as coming in resealable packaging.
You want to avoid added salt, then choose between unroasted and roasted almonds based on the ingredients and nutritional information for the specific variety. The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five. This doesn’t mean almonds are low in fat.
First decide whether you want to compare the fat content of the product itself or simply measure out how much you take with you. Then check the salt, ingredients, packaging and allergen information separately.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Fat content | Read the claim and compare fat and energy per 100g. ‘Without added fat’ isn’t the same as a low total fat content. | If your main aim is to find almonds with less fat, check both the claim and the nutritional information. Around 31% of consumers make reducing fat in products their top purchasing priority. |
| Portion size | Check the portion weight and compare different products at the same weight. AH lists a 25g portion for its roasted unsalted almonds; Duyvis lists an average portion of 30g. | If you mainly want to take a manageable amount with your lunch, portion weight matters. Around 25% of consumers prioritise portion control. |
| Salt and ingredients | Read the ingredients list and check for added salt and the salt content per 100g separately from the fat content. Jumbo Unsalted Almonds also contain sunflower oil. | If you want to avoid added salt and are looking for a simple ingredient list, check both for the specific variety. Around 19% of consumers give unsalted products top priority. |
| Packaging and cost | Check the net weight, whether the packaging can be resealed and the current price per kilogram. Don’t compare bags by pack price alone. | If you’re looking for practical packaging for regular lunches and want to compare costs, weight and portioning both matter. Around 13% of consumers prioritise cost and convenience for taking food with them. |
| Allergen information | Read the information for the specific variety. If buying loose, ask for the allergen information before you buy. | If an allergen restriction affects your choice, you need information about the product actually being offered. Around 12% of consumers name allergen information as their top purchasing priority. |
A description of how a product is prepared doesn’t tell you its total fat content. The Dutch product information for Duyvis Oven Roasted Almonds says they’re roasted without added oil or fat, but also lists 50g of fat per 100g.
Check the total fat content and consider a nutrition claim separately from the method of preparation.
Unsalted and made without added oil are different things. According to Jumbo, Jumbo Unsalted Almonds contain 99% almonds and sunflower oil.
Check both the ingredients list and the fat and salt content per 100g.
A bag can contain several portions, and the stated portion size can vary between products. So the nutritional information per 100g isn’t the same as the amount you’ll get from the portion you eat.
Choose a portion weight and use that same weight when comparing products.
The Oven Roasted Almonds reviewed are a savoury, oven-roasted snack.
The varieties reviewed include 190g packs of roasted unsalted almonds and 450g packs of unroasted almonds.
Jumbo Unsalted Almonds 140g are a roasted, unsalted variety with a stated portion size of 25g.
Lidl lists unroasted almonds in a 200g pack, an option for measuring out your own portions for lunch.
ALDI describes Trader Joe’s unroasted almonds as coming in a 200g pack.
PLUS Unroasted and Unsalted Almonds 200g are a plain variety.
No. According to Albert Heijn, the Duyvis variety reviewed is roasted without added oil or fat, but contains 50g of fat per 100g. For solid foods, the European Commission sets the threshold for a ‘low fat’ claim at no more than 3g of fat per 100g.
Not if the portions weigh different amounts. Duyvis lists an average of 30g, while AH Unsalted Almonds and Jumbo Unsalted Almonds list 25g. Compare products per 100g first, then calculate the values for the same portion weight.
Follow the storage and closing instructions on the packaging of the specific variety. Albert Heijn recommends storing its almonds in a cool, dark, dry place and closing the pack properly after use. For an opened bag of Duyvis almonds, Albert Heijn recommends an airtight, lightproof container.
Yes. According to the Netherlands Food and Consumer Product Safety Authority, the seller must provide information about allergens present where the food is offered. For nuts, it must be clear which type is being served. The information can be given in writing or verbally; if it’s given verbally, customers must be told clearly that they can ask for it.
