For weight management, base your choice on the energy content of the portion you actually eat, rather than labels such as unsalted or oven-roasted. No added fat does not mean low fat: for solid foods, the European Commission sets a maximum of 3 g of fat per 100 g for a ‘low fat’ claim. According to product information from PLUS, Albert Heijn and Jumbo, the labels for PLUS Natural Almonds, AH Terra, Duyvis Oven roasted and Jumbo Unsalted list 50–60 g of fat per 100 g.
You want to keep eating almonds while keeping an eye on your energy intake. Compare nutrition values on the same basis and tailor your portion to what you actually eat; no single snack can promise weight loss. The Netherlands Nutrition Centre explains that energy intake is relevant to weight loss.
You’re specifically looking for a lower amount of total fat and want to distinguish between low-fat claims, reduced-fat claims and products made without added fat. A description of how a product is prepared alone doesn’t tell you its total fat content.
You pay attention to how roasted almonds are prepared and to their salt content. Unsalted or oven-roasted doesn’t automatically mean lower in energy or total fat.
First compare the energy per 100 g, then work out what that means for the portion you eat. After that, assess total fat, ingredients and preparation method separately.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Energy in your portion | Compare kcal per 100 g and calculate the value for the same weighed amount. | If I want my snack to fit within my energy intake, I look at both the value on the label and the portion I actually eat. Around 36% of consumers rank the energy in a portion as their top purchasing priority. |
| Proven lower fat content | Check total fat per 100 g and read the exact claim and the basis for comparison. | If I’m specifically looking for less total fat, I want to assess the claim against the packaging and the comparison it’s based on. Around 29% of consumers prioritise a demonstrable reduction in fat. |
| Preparation and ingredients | Read the ingredients list and check the salt content of the exact variant. | If I want a particular preparation method or ingredients list, I check these separately from the energy and fat values. Around 21% of consumers put preparation and composition first. |
| Packaging and storage | Check the pack size and whether the packaging can be resealed securely after opening. | If I want to split a bag over several snack times, I consider its size and how I can store it once opened. Around 14% of consumers put practical use and storage first. |
A description of how a product is prepared doesn’t tell you how much total fat it contains. Duyvis Oven roasted product information lists 50 g of fat per 100 g, even though Albert Heijn says the almonds are roasted without added fat.
Check the total fat per 100 g and assess any nutrition claim separately from the preparation method.
The ingredients list for the Jumbo Unsalted Almonds reviewed includes sunflower oil. Jumbo’s product information applies to that specific variant.
Read both the ingredients list and the nutrition information; ‘unsalted’ doesn’t tell you whether oil has been added.
The portion shown on a pack doesn’t determine how much you eat. For weight management, the energy content of your overall diet still matters, as the Netherlands Nutrition Centre explains.
Decide in advance how much you want to eat and factor that portion into your own eating routine.
Partially defatted almond flour is a different product from whole almonds eaten as a snack. KoRo describes its flour as an ingredient for baking.
Check the product format and intended use before choosing an almond product.
You may need different ingredients and a different preparation method when using it in a recipe.
Duyvis Oven roasted almonds, 125 g, are a savoury roasted snack.
AH Terra Natural Almonds are available in a 500 g pack.
Jumbo Unsalted Almonds, 140 g, are roasted almonds.
Lidl’s product name identifies an Unsalted Almonds variant.
ALDI lists Trader Joe’s Almonds, 200 g, as roasted and unsalted.
PLUS Natural Unsalted Almonds are available in a 200 g stand-up pouch.
Explore these almond products as options for comparing energy and fat per 100 g. Product names and preparation methods aren’t proof that a snack is low fat or reduced fat.
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An option if you want to weigh out whole almond kernels and compare nutrition values per 100 g.
Ingredients: 100% almond kernels. Per 100 g: 622 kcal and 53.8 g of fat.
Contains almonds; check the label if you have an almond allergy.
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A good fit if you prefer raw, unsalted almonds; compare your portion with the nutrition values on the label.
Per 100 g: 591 kcal and 50 g of fat. The ingredients list includes almonds.
Contains almonds; check the label if you have an almond allergy.
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An option if you’re looking for roasted, salted almonds; assess salt and energy separately from the preparation method.
Per 100 g: 620 kcal, 54 g of fat and 1.0 g of salt.
Contains almonds; check the label if you have an almond allergy.
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An option if you’re looking for almonds with a simple ingredients list and want to compare label values per 100 g.
Ingredients: 100% almonds. Per 100 g: 578 kcal, 50 g of fat and 0.00 g of salt.
Contains almonds; check the label if you have an almond allergy.
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A good fit if you prefer roasted, salted almonds; check the ingredients and nutrition values for this variant.
Per 100 g: 667 kcal and 53 g of fat. The ingredients list includes 97% almonds, sunflower oil and 0.7% salt.
Contains almonds; check the label if you have an almond allergy.
No. No added fat describes how a product is prepared, while a ‘low fat’ claim relates to its total fat content. For solid foods, the European Commission sets a maximum of 3 g of fat per 100 g for this claim; Albert Heijn lists 50 g of fat per 100 g for Duyvis Oven roasted.
Multiply the kcal per 100 g by the number of grams you eat, then divide by 100. PLUS product information lists 591 kcal per 100 g for natural, unsalted almonds; a 25 g portion contains 147.75 kcal, calculated from that label value.
Not necessarily. Compare the energy per 100 g and also calculate it for the portion you actually eat; a fat claim alone doesn’t tell you how much energy is in your portion.
Follow the instructions on the packaging. For AH Terra Natural Almonds, Albert Heijn recommends storing them in a cool, dark, dry place and sealing the pack securely after use.
A reduced-fat claim doesn’t tell you whether the product contains almonds as an allergen. Check the ingredients and allergen information on the packaging; if you need to avoid almonds, don’t choose an almond product based on a fat claim.
