Snackers comparing fat and energy
If you keep an eye on fat or energy while watching TV, compare labels per 100 g and bear in mind how much you serve yourself. Unroasted or no added fat doesn’t automatically mean low in fat.
Who is this relevant to?
Lovers of unsalted almonds
If having less salt matters more to you than a savoury flavour, check the salt content and ingredients of the exact product. Unroasted and roasted unsalted almonds can differ in their ingredients and nutritional values.
Snackers who spread a bag over several evenings
If you want to enjoy almonds over several TV nights, check the pack size and how you can seal the rest. The Netherlands Nutrition Centre advises storing nuts in a dry place in a tightly sealed container.
What should you look for when choosing?
First decide what you want to change: fat, energy per portion, salt or how much you keep for later. These are separate considerations.
| What to consider | What to look for | Who might find this useful? |
|---|---|---|
| Clearly lower in fat | Compare total fat per 100 g and check which claim the packaging actually uses. | If I want to reduce my fat intake, I look at the nutritional information rather than just the preparation method. Around 36% of consumers give clearly lower fat the highest priority. |
| Energy per portion | Compare kcal per 100 g and calculate the values for the same weighed amount. | If I measure out my TV snack, I want to compare the energy in equal portions. Around 29% of consumers focus mainly on energy per snack portion. |
| Less salt | Check salt per 100 g and look at the ingredients list too. | If I’d rather avoid a salty coating, I choose based on the salt content; that alone says nothing about fat. Around 21% of consumers give less salt the highest priority. |
| Packaging and storage | Check the net weight, whether the pack can be resealed and the storage instructions. | If I want to spread the bag over several evenings, I check the quantity and how to seal it after opening. Around 14% of consumers consider packaging and storage the most important factors. |
For comparison, the labels on products stocked by Albert Heijn state that Duyvis Oven roasted contains 50 g of fat and 635 kcal per 100 g, while AH Amandelen ongebrand contains 52 g of fat and 613 kcal per 100 g. This difference applies to these exact products and shows why it’s useful to compare fat and energy separately.
Common buying mistakes
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Assuming no added fat means low in fat
A description of how a product is prepared doesn’t tell you how much total fat the finished product contains. According to Albert Heijn’s product information, the label for Duyvis Oven roasted states 50 g of fat per 100 g.
Check total fat per 100 g and treat preparation descriptions separately from nutrition claims. For solid foods, the European Commission sets the limit for a ‘low fat’ claim at no more than 3 g of fat per 100 g.
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Comparing only fat when you want less energy
Duyvis Oven roasted contains 50 g of fat and 635 kcal per 100 g, while AH Amandelen ongebrand contains 52 g of fat and 613 kcal per 100 g. For these two products, the fat comparison therefore gives a different result from the energy comparison.
Compare the energy per 100 g and measure out the amount you want to eat, too.
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Assuming unsalted means no oil
Jumbo Ongezouten Amandelen lists sunflower oil among its ingredients. So ‘unsalted’ doesn’t mean that no oil has been used.
As well as checking the salt content, read the ingredients list and preparation description for the exact product.
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Leaving an open bag unsealed between snacks
Nuts are susceptible to mould. The Netherlands Nutrition Centre advises storing them in a dry place in a tightly sealed container.
Reseal the pack after use or put the almonds in a suitable airtight container. Follow the storage instructions on the packaging, too.
Brands compared
Duyvis
The product information describes Almonds Original as oven-roasted almonds with no added oil or fat.
- For the exact 125 g Oven roasted product, Albert Heijn states 50 g of fat and 1.1 g of salt per 100 g.
- The preparation description doesn’t prove that the product is low in fat. The label values apply to this product.
Albert Heijn
AH Amandelen ongebrand 450 g is an unroasted option for anyone looking for unsalted almonds.
- The product information lists almonds as the ingredient and 0 g of salt per 100 g.
- The label also states 52 g of fat per 100 g, so unroasted doesn’t mean low in fat.
Jumbo
Jumbo Ongezouten Amandelen 140 g is a roasted option, with salt and ingredients to be assessed separately.
- The product information lists 99% almonds and sunflower oil as ingredients.
- The nutritional values apply to this product; unsalted doesn’t rule out oil.
Lidl
The product name Amandelen ongezouten is a useful starting point if you’re looking for an unsalted option.
- The name indicates that the product is unsalted.
- Check the label on the exact pack to assess fat, energy and ingredients.
Aldi
The Aldi product page describes Trader Joe’s almonds in roasted and salted or smoked-flavour varieties.
- The product page describes the 200 g pack as resealable.
- Assess each flavour separately; the product information doesn’t provide a basis for a general comparison of fat content.
PLUS
PLUS Amandelen ongezouten 150 g is a roasted option with no added salt as its main selling point.
- The label states 0.025 g of salt per 100 g.
- The label also states 55.1 g of fat per 100 g; this isn’t a general reduced-fat positioning.
Almonds on Joybuy
These products are almonds ready to eat as a snack. The selection also includes a raw, unsalted option; compare the nutritional information and packaging for each product.
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Jia Zhou Yuan Ye Original Almond Kernels 160 g
The product information describes these almonds as suitable for eating straight from the pack as a snack.
Per 100 g: 53.8 g of fat and 622 kcal.
Contains almonds; check the allergen information if this is relevant to you.
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g'woon Almonds Raw & Unsalted 200 g
The product name specifies raw, unsalted almonds; the product information describes them as a snack.
Per 100 g: 50 g of fat, 591 kcal and 0.03 g of salt.
Contains almonds; check the allergen information if this is relevant to you.
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Anatolia Badem Natural (Amandel) 500 gr
The product information describes these almonds as ready to eat as a snack.
Per 100 g: 50 g of fat, 578 kcal and 0.00 g of salt.
The pack contains 500 g; the product information advises sealing the pack tightly after opening. Contains almonds.
Frequently asked questions
Are almonds with no added fat the same as low-fat almonds?
No. ‘No added fat’ describes how the almonds are prepared, while ‘low fat’ refers to the total fat content. For solid foods, the European Commission sets the limit for a ‘low fat’ claim at no more than 3 g of fat per 100 g; the Netherlands Food and Consumer Product Safety Authority refers to European rules for nutrition claims.
How do I compare almonds with different portion sizes?
Start with the nutritional values per 100 g, then calculate them for the same weighed amount for both products. Albert Heijn’s product information gives a 25 g portion for AH Amandelen ongebrand and a 30 g portion for Duyvis Oven roasted, so these portions aren’t directly comparable.
How should I store an opened bag of almonds?
Store almonds in a dry place in a tightly sealed container, and follow the instructions on the packaging. The Netherlands Nutrition Centre recommends keeping them cool and gives 10 to 15 °C as an example.
What should I look out for if someone with an allergy is joining me?
Check the allergen information on the packaging for the exact product. The products discussed contain almonds, and the possible presence of other allergens can vary from product to product. An unsalted or differently roasted option isn’t automatically suitable for someone with an allergy.
Does unsalted also mean that no oil has been added?
No. Unsalted refers to salt, not oil. Jumbo’s product information for Ongezouten Amandelen lists sunflower oil as an ingredient, so always check the ingredients list of the product you choose if this matters to you.