If your main aim on a regular walk is to manage how much you eat, take a measured portion of unsalted almonds. A smaller portion doesn’t make the almonds themselves low in fat. The Netherlands Nutrition Centre gives the figures for general unsalted almonds as 14 grams of fat and 158 kcal per 25-gram handful. Duyvis describes Almonds Original as oven-roasted without added oil or fat, but that doesn’t prove that the almonds have less fat. If you’re mainly looking for readily available energy on the go, take carbohydrate-rich food too, as Wandel.nl advises.
You want to take almonds with you on a walk and, above all, decide how much you eat at each snack break. The Netherlands Nutrition Centre gives 25 grams as a handful of general unsalted almonds; when buying, also check the nutritional information on the specific pack.
You choose food to take with you based on what you’ll need during your walk. Wandel.nl describes carbohydrates as fuel that is absorbed more quickly than fats. This can help you weigh up almonds against other food for the journey.
You want to assess the ingredients, salt and preparation method separately. For example, ALDI describes its almonds as both roasted and unsalted, while the ingredients list for Jumbo Unsalted Almonds includes sunflower oil.
First decide whether you want to focus on the ingredients, portion size, the role of your snack on the go or how easy it is to carry.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Reducing fat or controlling portions | Compare the nutritional information per 100 grams and per planned portion. The European Commission, Food Safety gives a maximum of 3 grams of fat per 100 grams for solid foods carrying the ‘low fat’ claim. | If I want to know whether I’m changing the composition or simply eating less, I compare the label with my planned portion. Around 36% of consumers make controlling fat and energy their top purchasing priority. |
| Food for the journey | Decide whether your snack is mainly a bite to eat between meals or part of your walking food; if needed, compare carbohydrates and energy per portion too. | When I’m mainly looking for food to fuel my walk, I look beyond the fat content of almonds. Around 29% of consumers make a snack’s role as walking fuel their top purchasing priority. |
| Ingredients and preparation | Read the ingredients list and check separately whether the almonds are unsalted, unroasted or prepared without added oil or fat. | If I want to assess salt or added oil separately, I want to know exactly what’s in the variety I choose. Around 21% of consumers put their choice of ingredients first. |
| Portioning and storage | Check the net weight, whether the pack is resealable and the storage instructions on the packaging. | For a walk, I want to be able to take my portion with me easily and seal the rest properly. Around 14% of consumers make ease of carrying and portioning their top purchasing priority. |
A preparation method that uses no added oil or fat doesn’t mean the almonds themselves contain less fat. Duyvis describes Almonds Original as oven-roasted without added oil or fat; the Netherlands Nutrition Centre also lists the fat content of unsalted almonds themselves.
Assess the preparation method, any fat claim and the nutritional information separately. Don’t treat a description of the roasting process as proof of reduced fat.
The ingredients list for Jumbo Unsalted Almonds 140 g includes almonds and sunflower oil. ‘Unsalted’ and ‘without added oil’ don’t automatically mean the same thing.
Read the ingredients for the exact variety if added oil is a separate consideration for you.
A 140- or 200-gram pack is larger than the 25-gram handful the Netherlands Nutrition Centre gives as a general portion reference for unsalted almonds. This reference isn’t a recommended amount for every walk.
Decide in advance how much you want to take with you and set that amount aside separately if portion control is important to you.
Almonds Original is a savoury, oven-roasted variety.
AH Terra Unroasted Almonds is an unroasted variety to compare with roasted products.
Jumbo Unsalted Almonds 140 g is a specific unsalted variety with stated nutritional values.
According to the product information, PLUS Unroasted and Unsalted Almonds is available in a 200-gram stand-up pouch.
The Dutch product information describes Trader Joe’s almonds as roasted and unsalted.
Lidl lists unsalted almonds and Alesto Spanish almonds in different varieties.
This selection includes different almond products to take with you as a snack. A product name or preparation method alone doesn’t prove that a product is low in fat; check the nutritional information for the specific variety.
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The product information says these almond kernels are suitable as a snack on the go.
The product name states that the pack contains 160 g.
Contains almonds.
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An option to compare if you’re looking for unsalted almonds to take on your walk.
The product name states raw, unsalted and 200 g.
Contains almonds.
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A roasted, salted variety to take with you if that’s how you like your almonds.
The product name states that the pack contains 500 g.
Contains almonds; the product information also warns of a choking hazard for young children.
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The product information says these almonds are ready to eat as a snack.
The product name states that the pack contains 500 gr.
Contains almonds.
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The product information describes a snack combination of almonds and strawberries to take with you.
The product name states that the pack contains 180 g.
For solid foods, the European Commission, Food Safety sets a maximum of 3 grams of fat per 100 grams for the ‘low fat’ claim. So compare the nutritional information per 100 grams; a small portion or a description of the preparation method is no substitute.
No. A smaller portion means you eat less of the product, but its composition doesn’t change. The Netherlands Nutrition Centre gives the figures for general unsalted almonds as 14 grams of fat and 158 kcal per 25-gram handful; check the packaging for the exact variety.
A fat claim doesn’t mean a product is free from almonds. Check the allergen information on the packaging; the Netherlands Food and Consumer Product Safety Authority explains that allergens must be clearly stated on the label.
Store nuts in a dry place in a well-sealed container, as the Netherlands Nutrition Centre advises, and follow the storage instructions on the packaging. ALDI lists its 200-gram almonds as being in resealable packaging.
The pack size doesn’t automatically equal a snack portion. The Netherlands Nutrition Centre gives 25 grams as a general handful of unsalted almonds; decide how much you want to take on your walk and portion it out beforehand if needed.
