Less fat per snack
You want to take almonds to the office, but you’re keeping an eye on the amount of fat in your portion. It’s important to distinguish between the product’s composition per 100 g and the amount you actually eat.
Who is this guide for?
A simple, unsalted lunch snack
You’re looking for almonds with no added salt and want to portion them out yourself for your packed lunch. Consider whether they’re unsalted and unroasted separately from their total fat content.
Roasted flavour without extra oil
You want a roasted almond snack with no added oil. Bear in mind that almonds naturally contain fat, and savoury varieties may also contain salt.
What should you look for when choosing?
For solid foods, the European Commission sets a maximum of 3 g of fat per 100 g for a ‘low fat’ claim. A smaller portion doesn’t change the fat content per 100 g, but it does reduce the amount of fat in the portion you eat.
| What to consider | What should you check? | Who is this more important to? |
|---|---|---|
| Fat content | Compare the nutritional values per 100 g. A preparation description such as ‘no added fat’ doesn’t mean the total fat content is low. | If you’re looking for a demonstrably lower fat content in the product itself, you’ll want to compare the nutritional values. Around 36% of consumers prioritise a verifiable reduction in fat. |
| Portion size | Weigh the amount you pack and calculate: fat per 100 g × portion weight ÷ 100. | If you mainly want to keep track of how much you take with you during a working day, weighing your portion is a practical step. Around 29% of consumers give portion control their highest priority. |
| Taking them with you and storage | Check the pack size, whether the bag is resealable and the storage instructions on the packaging. | If you want to portion out almonds for several working days and take them with you, a pack that suits your routine matters. Around 21% of consumers prioritise convenience for packed lunches. |
| Preparation and flavour | Read the ingredients alongside the nutrition table; check the oil, salt and flavourings separately. | If you’re mainly looking for a roasted snack with no added oil, the ingredients list is worth checking alongside the preparation method. Around 14% of consumers prioritise this choice of flavour and preparation. |
Common mistakes
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Confusing no added fat with low fat
Duyvis describes Almonds Original as roasted without added oil or fat, but lists 57 g of 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.
Assess the total fat content per 100 g separately from the preparation description.
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Assuming ‘unsalted’ means ‘no oil’
The ingredients list for Jumbo Unsalted Almonds includes sunflower oil. So ‘unsalted’ doesn’t automatically tell you whether oil has been added.
Check the ingredients if you want to avoid both added salt and added oil.
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Calling a product low in fat because the portion is small
A smaller portion of the same product contains less fat than a larger portion, but it doesn’t change the fat content per 100 g.
Use the nutritional values per 100 g to compare products, and weigh your own portion to calculate the amount in your lunch snack.
Relevant brands for comparison
Duyvis
Almonds Original is a savoury, oven-roasted almond snack in a 125 g pack.
- Duyvis says this variety is roasted without added oil or fat.
- The nutrition table lists 57 g of fat per 100 g; the ingredients also include a savoury seasoning mix with salt. The preparation description doesn’t prove that the product is low in fat.
Albert Heijn
AH offers, among other products, 190 g packs of unsalted roasted almonds and 200 g packs of unsalted, unroasted blanched almonds.
- Product information lists almonds as the ingredient and a portion size of 25 g for both varieties.
- The nutrition table for the exact variety is what matters; a simple ingredients list isn’t a claim about fat reduction.
Jumbo
Jumbo Unsalted Almonds, 140 g, is a roasted variety for anyone looking for unsalted almonds.
- The product information gives nutritional values per 100 g and per 25 g portion.
- The ingredients list includes sunflower oil as well as almonds. So for this variety, unsalted doesn’t mean no added oil.
Lidl
Lidl lists a product described as ‘Unsalted Almonds’.
- The unsalted label may be useful if you want to avoid added salt.
- Check the nutritional values and ingredients on the exact pack; the description ‘unsalted’ doesn’t tell you the fat content by itself.
ALDI
ALDI lists roasted, unsalted Trader Joe’s almonds in a 200 g pack.
- ALDI describes the pack as resealable, which can be useful if you’re splitting the contents into several lunch portions.
- Resealability is a packaging feature and says nothing about a lower fat content.
PLUS
PLUS Unroasted and Unsalted Almonds, 200 g, is a good match if you’re looking for an unroasted, unsalted variety.
- The ingredients list says almonds, and the product information gives 50 g of fat per 100 g.
- ‘Unroasted’ and ‘unsalted’ are separate criteria, and neither makes this variety low in fat.
Almonds on Joybuy
These Joybuy products are regular almonds that you can take with you as a snack or portion out yourself; their stated fat content means they aren’t low-fat options.
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Jia Zhou Yuan Ye Original Almond Kernels, 160 g
The product information describes these almonds as a snack; you can decide how much to weigh out for your packed lunch.
The ingredients list states 100% almond kernels. The stated fat content is 53,8 g per 100 g, above the European Commission’s maximum of 3 g per 100 g for a ‘low fat’ claim on solid foods.
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g’woon Almonds Raw & Unsalted, 200 g
You can weigh out these raw, unsalted almonds yourself for a packed lunch with no added salt.
The product information lists 50 g of fat per 100 g, above the European Commission’s maximum of 3 g per 100 g for a ‘low fat’ claim on solid foods. Seal the pack tightly after opening.
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Anatolia Badem Natural (Almond), 500 g
The product information suggests these are suitable as a snack; you can weigh out an amount to take with you to the office.
The ingredients list states 100% almonds, and the stated fat content is 50 g per 100 g. That’s above the European Commission’s maximum of 3 g per 100 g for a ‘low fat’ claim on solid foods.
Frequently asked questions
When can you call an almond snack ‘low fat’?
For solid foods, the European Commission sets a maximum of 3 g of fat per 100 g for a ‘low fat’ claim. Compare the nutritional values per 100 g, rather than just the amount you eat in a small portion.
How do I calculate how much fat is in my lunch portion?
Multiply the fat content per 100 g by the weight of your portion, then divide by 100. The product page for AH Unsalted Almonds lists 53 g of fat per 100 g; that works out as 13,25 g of fat for 25 g. This calculation is based on the product information.
Does ‘no added fat’ mean the same as ‘unsalted’?
No, these descriptions refer to different characteristics. Duyvis describes Almonds Original as roasted without added oil or fat and lists a savoury seasoning mix with salt; the ingredients list for Jumbo Unsalted Almonds includes sunflower oil. So be sure to read both the ingredients and the nutrition table.
How should I store almonds for several working days?
Follow the storage instructions on the pack you buy. For the almonds mentioned, Albert Heijn recommends storing them in a cool, dark and dry place and sealing the pack tightly after use; Jumbo advises storing them in a dry, dark place.
What should I check if allergens are relevant?
Read the current ingredients and allergen information on the packaging, even if you choose unsalted almonds or almonds with no added oil. The Netherlands Food and Consumer Product Safety Authority requires allergens to be clearly indicated.