Choose almonds based on when you plan to eat them and what their nutrition information says, rather than relying on terms such as ‘unsalted’ or ‘no added fat’. The Netherlands Nutrition Centre highlights carbohydrates as a separate consideration for endurance sports. Hardlopen.nl warns that a meal high in fat, fibre and protein can feel heavy shortly before a run.
You want to keep eating almonds while preparing for a marathon, and compare the fat per serving and the nutritional values rather than looking only at how they are prepared. The Netherlands Nutrition Centre provides general nutrition information for unsalted almonds; check the label on the specific variety you’re considering.
You want to know whether an almond snack fits into your nutrition for endurance exercise. The Netherlands Nutrition Centre highlights carbohydrates as an important consideration for fitness and endurance sports, alongside your choice of snack.
You’re mainly thinking about what to eat shortly before a run. Hardlopen.nl points out that a meal high in fat, fibre and protein can feel heavy on the stomach and take longer to digest.
First decide whether you’re looking for a snack or something to eat around your run, then compare the nutritional values per 100 g and per serving.
The Netherlands Nutrition Centre gives 14 g of fat per 25 g handful of unsalted almonds. This is general nutrition information, not a measurement for every individual pack. Your Europe, the European Union, explains that nutritional values per 100 g or 100 ml provide a basis for comparison.
| Consideration | What should you check? | Which consumers will find this important? |
|---|---|---|
| Fat content | Compare the total fat per 100 g. For solid foods, the European Commission sets a maximum of 3 g of fat per 100 g for a ‘low fat’ claim. No added fat does not mean low fat. | If I choose almonds for a lighter snack while preparing for a marathon, I compare the total fat and don’t rely only on how they are prepared. Around 36% of consumers prioritise fat content. |
| Training fuel | Check the carbohydrates on the label and decide whether you’re looking for a snack or fuel for endurance exercise. The Netherlands Nutrition Centre treats carbohydrates as a separate consideration for endurance sports. | Those mainly looking for fuel for endurance training will want to match the nutritional make-up to that goal rather than focusing only on reducing fat. Around 29% of consumers give training fuel top priority. |
| Stomach comfort | When eating around your run, consider the combination of fat, fibre and protein. Hardlopen.nl notes that a meal high in these nutrients can feel heavier. | If I eat shortly before running, I pay attention to what I can tolerate and to the overall nutritional make-up, not just the fat content. Around 21% of consumers prioritise how well a food sits with them. |
| Serving size | Use the values per 100 g to compare products, then calculate them for the weight of your serving. | Those mainly looking to manage how much they eat in each snack should check the serving size and consider the nutritional value per 100 g separately. Around 14% of consumers prioritise portion control. |
Duyvis describes Almonds Original as oven-roasted without added oil or fat. This tells you how they are prepared, but doesn’t prove that the finished product has a low total fat content. The Netherlands Nutrition Centre gives 14 g of fat per 25 g handful of unsalted almonds as general nutrition information.
Compare the total fat per 100 g on the pack, and treat the description of how the almonds are prepared separately from the nutritional information.
Choosing almonds doesn’t automatically answer the question of what to eat for endurance exercise. The Netherlands Nutrition Centre highlights carbohydrates as a separate consideration, while Hardlopen.nl points to the possibility of stomach discomfort from a meal high in fat, fibre and protein shortly before running.
First decide when you want to eat the almonds and whether you’re looking for a snack or something to eat around your training.
Eating fewer almonds reduces the amount of fat in that serving, but doesn’t change the nutritional values per 100 g. Your Europe, the European Union, uses values per 100 g or 100 ml as the basis for nutritional information.
Compare products per 100 g, then calculate the amount for the serving you eat.
Duyvis describes Almonds Original as savoury, oven-roasted almonds in a 125 g pack.
Albert Heijn lists both AH Unsalted Almonds and a separate blanched, unsalted variety.
Jumbo lists Unsalted Almonds in a 140 g pack.
Lidl Netherlands lists a variety named Unsalted Almonds.
ALDI describes unroasted almonds from Trader Joe’s in a resealable 200 g pack. ALDI is the retailer; Trader Joe’s is the product brand named on the listing.
PLUS lists Unsalted Almonds in a 150 g stand-up pouch.
These Joybuy products are almonds for everyday snacking, including raw and unsalted varieties. Their stated nutritional values are above the European Commission’s threshold for a ‘low fat’ claim: no more than 3 g of fat per 100 g for solid foods.
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A good option if you’re looking for an almond snack that, according to the product description, is ready to eat; the stated fat content is above the European Commission’s threshold for ‘low fat’.
The product name specifies 160 g.
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A good option if you’re looking for a raw, unsalted almond snack; unsalted doesn’t mean low fat, and the stated fat content is above the European Commission’s threshold for that claim.
The product name specifies a 200 g pack.
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A good option if you’re looking for almonds to snack on; the product information also suggests using them in baking, cooking and salads. The stated fat content is above the European Commission’s threshold for ‘low fat’.
The product name specifies 500 gr.
For solid foods, the European Commission sets a maximum of 3 g of fat per 100 g for a ‘low fat’ claim. This refers to the total fat content, not just added fat.
No. ‘Unsalted’ describes the salt content, while ‘no added fat’ describes how a product is prepared. Neither term on its own proves that the total fat content is low. Duyvis describes Almonds Original as roasted without added oil or fat. Also check the nutritional information on the exact pack.
No. Choosing almonds doesn’t automatically meet your nutritional needs for endurance exercise. The Netherlands Nutrition Centre highlights carbohydrates as a separate consideration for fitness and endurance sports.
First compare the values per 100 g, then multiply the value per 100 g by the serving weight in grams and divide by 100. Your Europe, the European Union, explains that nutritional information is given per 100 g or 100 ml.
Check the allergen information on the exact pack. The Netherlands Food and Consumer Product Safety Authority notes that nuts are on the list of allergens and that allergen information for prepacked products must appear on the label.
