A lighter snack during the match
You want to keep eating almonds, but you’re keeping an eye on the total fat per 100 g and the amount in your bowl. A preparation description such as ‘oven roasted’ doesn’t tell you how much fat the variant contains.
Who is this buying guide for?
Those who prefer unsalted snacks
You’re looking for a variant with no added salt and also want to know whether oil is listed among the ingredients. Unsalted and oil-free are two different things.
Match-night shoppers
You’re choosing a pack to suit your group and want to store any leftovers properly. For pre-packed products, also check the ingredients and allergen information on the label.
What should you look for when choosing?
Start by checking the total fat per 100 g, then consider your portion. No added oil doesn’t mean low in fat. The European Commission defines a ‘low fat’ claim for solid foods as a maximum of 3 g of fat per 100 g. This is different from a comparative claim such as ‘reduced fat’.
| What to consider | What to look for when buying | Who is this important for? |
|---|---|---|
| Fat content and claims | Compare the total fat per 100 g and check the evidence and reference behind any comparative claim. | If I want to eat less total fat, I don’t want to rely on the preparation description. I want to compare the nutritional values of each variant. Around 31% of consumers prioritise evidence for fat-content claims. |
| Amount per portion | Weigh out your portion and use the label for the variant you’ve chosen to check its nutritional values. | If I want to keep track of how much I eat during the match, putting some in a separate bowl helps me avoid snacking straight from the bag. Around 25% of consumers prioritise portion control above all else. |
| Salt | Check both the ingredients list and the stated salt per 100 g. | If I want to avoid added salt, I check the label rather than relying on the word ‘unsalted’. Around 19% of consumers prioritise avoiding salt. |
| Preparation and flavour | Check whether the almonds are unroasted, roasted or seasoned, and see which ingredients have been added. | If I’m mainly looking for a savoury snack, I want to know how the almonds are prepared and which ingredients are used. Around 13% of consumers consider flavour and preparation the deciding factor. |
| Packaging and storage | Compare the net weight, closure and storage advice with the amount you need for the evening. | If I’m buying almonds for a group, I want a pack that suits the occasion and can be resealed properly. Around 12% of consumers base their choice mainly on packaging and storage. |
Common pitfalls
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Confusing ‘oven roasted’ with low fat
The preparation method doesn’t remove the fat that almonds naturally contain. So ‘no added oil or fat’ isn’t proof of a low total fat content.
Check the total fat per 100 g on the pack, and don’t treat the preparation description as evidence of reduced fat.
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Confusing unsalted with oil-free
Unsalted variants can still contain added oil. The PLUS and Jumbo variants reviewed list sunflower oil, while the AH variant reviewed lists almonds as its only ingredient.
Check for oil and salt separately in the ingredients list and nutrition table.
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Treating a large bag as one snack portion
The amount you eat is separate from the net weight of the pack. For generic unsalted almonds, the Netherlands Nutrition Centre gives 14 g of fat per 25 g portion; this isn’t a product-specific value for every brand.
Decide in advance how much you want to serve and put it in a separate bowl.
If you serve yourself more than planned from the bag, you may have less left for later.
Relevant brands and variants
Duyvis
Duyvis describes Almonds Original as oven-roasted almonds with no added oil or fat. That makes this a savoury preparation choice, but not automatically a low-fat option.
- The product description says they’re prepared without added oil or fat.
- The variant contains salt and naturally occurring almond fat. The fat values in the product information from Duyvis and Albert Heijn differ, so check the pack for the exact variant.
Albert Heijn
The AH Amandelen ongezouten variant reviewed, in a 190 g pack, is roasted and lists almonds as its only ingredient.
- The product information lists 53 g of fat and 0 g of salt per 100 g.
- This particular variant is not low in fat; the information doesn’t automatically apply to other AH almond products.
Jumbo
The Jumbo Ongezouten Amandelen variant reviewed, in a 140 g pack, is unsalted and contains almonds and sunflower oil.
- The product information gives nutritional values per 100 g and per 25 g portion.
- The variant lists 60 g of fat per 100 g. Here, unsalted doesn’t mean oil-free or low in fat.
PLUS
The PLUS variants reviewed show the difference between unroasted almonds with almonds as the only ingredient and unsalted almonds with sunflower oil.
- The 200 g unroasted, unsalted variant lists almonds as its only ingredient.
- The two variants reviewed list 50 g and 55.1 g of fat per 100 g respectively. Unroasted, on its own, isn’t proof of reduced fat.
ALDI
The product description for Trader Joe’s unroasted almonds at ALDI mentions a 200 g pack.
- The pack is described as resealable.
- Unroasted and untreated, on their own, say nothing about the total fat content.
Lidl
The Lidl product description is for unroasted almonds. Unroasted describes how they’re prepared; it isn’t evidence that they’re low in fat.
- The variant described offers an unroasted option.
- Before choosing, check the current packaging and nutrition table for the exact variant.
Almonds at Joybuy
This Joybuy selection includes plain, unsalted and salted roasted almonds. Compare the total fat per 100 g, the ingredients and the salt content; a preparation description isn’t proof of reduced fat.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
A variant to compare if you’re looking for almonds with a simple ingredients list.
Ingredients: 100% almond kernels. Fat: 53.8 g per 100 g.
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g'woon Almonds Raw & Unsalted 200 g
An unroasted, unsalted variant to consider if that’s the type of preparation you’re looking for.
Ingredients: almonds. Fat: 50 g and salt: 0.03 g per 100 g.
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Anatolia Badem Natural Amandel 500 g
This variant is a good choice for comparing plain almonds made with almonds as the only ingredient.
Ingredients: 100% almonds. Fat: 50 g and salt: 0.00 g per 100 g.
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Anatolia Roasted Salted Almonds 500 g
A roasted, salted variant to compare if you’re looking for a savoury flavour.
Ingredients: almonds and salt. Fat: 54 g and salt: 1.0 g per 100 g.
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g'woon Roasted & Salted Almonds 150 g
This roasted, salted variant is worth considering if you also want to factor in added ingredients.
Ingredients: 97% almonds, sunflower oil and salt. Fat: 53 g and salt: 1 g per 100 g.
Frequently asked questions
What does ‘low fat’ mean on a pack of almonds?
According to the European Commission, solid foods must contain no more than 3 g of fat per 100 g to carry a ‘low fat’ claim. This is different from ‘reduced fat’, which indicates a comparison. For this type of claim, check the stated reference and make sure the quantities being compared are the same.
Does ‘no added oil’ mean almonds contain less fat?
No. This description doesn’t tell you how much total fat the product contains. Almonds naturally contain fat, so compare the nutritional values per 100 g for the exact variant.
How do I work out a portion for the match?
Weigh out the amount you want to serve and use the nutritional values on the pack to assess that portion. For generic unsalted almonds, the Netherlands Nutrition Centre gives 14 g of fat per 25 g; this figure doesn’t automatically apply to every branded product.
What should I check if someone has a nut allergy?
Check the ingredients and allergen warnings on every pack. The Netherlands Food and Consumer Product Safety Authority explains that pre-packed foods must show allergen information on the label. This information requirement doesn’t guarantee that a product is suitable for someone with an allergy.
How should I store leftover almonds?
Reseal the pack securely or use an airtight container, and follow the storage advice on the packaging. The Netherlands Nutrition Centre recommends storing nuts in a dry place.
Are whole almonds suitable for young children?
Bear in mind the risk of choking. The packaging information reviewed for AH and PLUS warns about nuts and young children; follow the warning on the pack for the variant you have.