Snackers weighing up fat and energy
You want to keep eating almonds while keeping an eye on fat and calories. Compare the nutrition table with your serving size: regular almonds are not automatically a light snack.
Who are these options for?
Shoppers putting protein first
You’re looking for a snack that contributes to your protein intake and want to know how much fat and energy come with it. Compare protein and energy on the same basis, rather than relying on a claim on the front of the pack.
Fans of unsalted almonds
You’re looking for an unsalted snack or topping and want to choose between raw and roasted almonds. Check the ingredients too: an unsalted option may contain oil.
What should you look for when choosing?
Start with your main nutritional goal, then compare the ingredients and how the almonds are prepared. This helps you avoid mistaking ‘unsalted’ or ‘no added fat’ for a lower overall fat content.
| What to consider | What should you check? | Who is this more important to? |
|---|---|---|
| Fat and energy | Check fat and energy per 100 g, and bear your serving size in mind. For solid foods, a ‘low fat’ claim means no more than 3 g of fat per 100 g, according to the European Commission. | If I want to consume less fat or energy, I compare the overall nutritional values and my serving size; around 42% of consumers make fat and energy their top purchasing priority. |
| Protein in relation to energy | Compare protein, fat and energy per 100 g; use the specific product’s nutritional values to work out what’s in your serving. | If I choose almonds for their protein, I also want to know how much energy and fat they contain; around 33% of consumers put protein first. |
| Flavour, salt and preparation | Check the ingredients and nutritional values separately: roasted, unsalted and made without added fat are different attributes. | If flavour or avoiding added salt matters most to me, I check both how the almonds are prepared and the ingredients; around 17% of consumers start with flavour and their preferred level of salt. |
| Packaging and storage | Check the pack size, whether the packaging can be resealed and the storage instructions on the pack. | If I use almonds regularly, I want to choose a pack size that suits my needs and is easy to store; around 8% of consumers put packaging and convenience first. |
Common mistakes
-
Mistaking ‘no added fat’ for ‘low fat’
Duyvis describes the oven-roasting process for Almonds Original as using no added oil or fat. The AH product page for Duyvis Oven roasted almonds lists 50 g of fat per 100 g: naturally occurring fat still counts.
Check the total fat content in the nutrition table and assess the preparation claim separately.
-
Mistaking unsalted for oil-free
According to its ingredients list, Jumbo Unsalted Almonds contains sunflower oil. Duyvis also lists this oil in Unsalted Almonds.
Check added salt and added oil separately, and use the nutrition table to assess the fat content.
-
Looking at protein alone
According to the Voedingscentrum, a 25 g handful of unsalted almonds contains 5.4 g of protein, but also 14 g of fat and 158 kcal. This is general information about the category, not a measurement of every individual product.
Compare protein, fat and energy for the serving you actually plan to eat.
-
Ignoring the pack size
The packs mentioned vary in size: for example, 125 g for Duyvis, 140 g for Jumbo and 200 g for PLUS. The size of the pack doesn’t tell you how much to have in a serving.
Check the net weight and choose a pack size that suits how you’ll use it.
Brands and product ranges to consider
Duyvis
The range reviewed includes both Original and Unsalted Almonds, offering different preparation and salt options.
- Duyvis describes Almonds Original as oven-roasted without added oil or fat.
- The AH product page for Duyvis Oven roasted almonds lists 50 g of fat per 100 g. No added fat does not mean low fat.
- According to Duyvis, Unsalted Almonds contains sunflower oil; unsalted does not mean oil-free.
Albert Heijn
AH Unsalted Almonds is a roasted own-brand option for anyone looking for unsalted almonds.
- The AH product page lists almonds as an ingredient.
- For this option, Albert Heijn lists 53 g of fat per 100 g; a simple ingredients list does not make the product low fat.
Jumbo
Jumbo Unsalted Almonds 140 g is an own-brand option for anyone mainly looking for an unsalted product.
- The ingredients list includes almonds and sunflower oil.
- The product page lists 60 g of fat and 21 g of protein per 100 g. These values apply to this specific option; ‘unsalted’ says nothing about fat reduction.
PLUS
PLUS Raw and Unsalted Almonds 200 g is a raw option for snacking or using as an ingredient.
- The product page lists almonds as the only ingredient.
- The same page lists 50 g of fat, 24 g of protein and 591 kcal per 100 g. A simple ingredient list does not make this option low fat.
Lidl
Lidl sells almonds as part of its Alesto product range.
- The Alesto product range page describes natural almonds.
- That product description alone does not confirm the fat content or protein content.
ALDI
ALDI’s official product page describes unroasted Trader Joe’s almonds.
- ALDI lists resealable packaging.
- The product description does not support any conclusion about lower fat or higher protein content.
Almonds at Joybuy
The Joybuy options below are regular almonds prepared in different ways. Their stated nutritional values are above the EU threshold for a ‘low fat’ claim of no more than 3 g of fat per 100 g for solid foods, as set out by the European Commission. Compare them by their own values per 100 g and the serving size you plan to have.
No image available
Jia Zhou Yuan Ye Original Almond Kernels 160 g
An option if you want whole almonds and want to compare protein, fat and energy on the same basis.
Per 100 g: 622 kcal, 53.8 g of fat and 21.5 g of protein.
No image available
g'woon Almonds Raw & Unsalted 200 g
An option if you’re looking for raw, unsalted almonds and want to compare their nutritional values per 100 g.
The product information lists almonds. Per 100 g: 591 kcal, 50 g of fat and 24 g of protein.
No image available
Anatolia Roasted Salted Almonds 500 g
An option if you’re looking for roasted, salted almonds; consider the salt and preparation separately when making your choice.
Per 100 g: 620 kcal, 54 g of fat and 21 g of protein.
No image available
Anatolia Badem Natural (Amandel) 500 gr
An option if you want to compare natural almonds with roasted varieties.
The product information lists 100% almonds. Per 100 g: 578 kcal, 50 g of fat and 21 g of protein.
No image available
g'woon Roasted & Salted Almonds 150 g
An option if you’re looking for roasted, salted almonds to snack on or use as an ingredient.
The product information mentions resealable packaging. Per 100 g: 667 kcal, 53 g of fat and 21 g of protein.
Frequently asked questions
How should I assess a serving of almonds?
Use the nutrition table for the specific product and compare the same quantity. As general information for the category, the Voedingscentrum lists 158 kcal, 14 g of fat and 5.4 g of protein for 25 g of unsalted almonds; a product’s values may differ.
When can a solid food be called ‘low fat’ in the Netherlands?
Solid foods must contain no more than 3 g of fat per 100 g. The European Commission bases the claim on total fat content, not just added cooking fat.
How should I store an opened pack of almonds?
Follow the instructions on the pack. Albert Heijn recommends storing AH Unsalted Almonds in a cool, dark, dry place and closing the pack securely. For Duyvis Oven roasted almonds, Albert Heijn recommends transferring them to a light-proof, airtight container after opening.
What should I check if I have a food allergy?
Check the ingredients and any warnings about possible cross-contamination on the specific pack. The Dutch Food and Consumer Product Safety Authority says allergens must be clearly identified.
What product information can I check when buying online?
Check the ingredients, allergens, net weight and nutritional values, among other details. Business.gov.nl states that label information must also be available online; the Dutch Food and Consumer Product Safety Authority says voluntary food information must not be misleading, confusing or ambiguous.