Almonds: what a 30g handful actually gives you
What a 30g handful of almonds contains, which claims a packet may legally make, and what digestibility research suggests.
A UK publication
What Britain eats between meals
Snacks, nutrition and what a packet is legally allowed to claim. We give you the number, the source and a plain-English verdict, and we say when nobody knows yet.
Snacks
Are nuts healthy, or just high in calories?
Nuts are energy dense and still come out well in the research. The plain version of what that evidence can and cannot tell you.
Are peanuts healthy? A legume that behaves like a nut
Peanuts are legumes, yet they sit with tree nuts on protein, fat and fibre, and in the cohort data on heart health.
Are seeds a healthy snack? What the numbers say
Four common seeds compared on fibre, protein and fat, and why whole flaxseed mostly passes through you.
Labels
High protein vs source of protein: the GB label rules
Protein claims depend on the share of energy from protein, not simply the grams printed on the front. Work through two example lab...
High fibre vs source of fibre: the GB thresholds
There are two ways to meet a fibre claim. See the per 100g and per 100 kcal rules, with a worked example and portion arithmetic.
No added sugar vs low sugar: what the label means
No added sugar describes the recipe; low sugar describes a quantity. Understand the difference before comparing two snack packets.
Per 100g vs per serving: compare food labels fairly
Put two packets on the same basis, calculate your own portion, and avoid mixing dry and prepared values or grams and millilitres.
What you will find here
- The label decoder. What a claim on a British packet is legally allowed to mean, and the conditions attached to it.
- What the study actually says. The design, the numbers, who paid for it, and what it does not show.
- Trend check. Whether the thing everyone is talking about stands up.
Our editorial articles explain food labels and research; they are not hands-on product reviews. Any shopping links are clearly labelled. Articles are drafted with AI assistance and read by a person before they go out, which is explained in full in how we write.
Who publishes this
Healthy Snacking is published by Fleeta Limited, a company registered in England and Wales under number 16675897. Editorial guidance is separate from shopping pages. Any link promoting products we sell is labelled as a shopping link.
Articles are drafted using AI writing tools and checked by a person before publication. Illustrations in our articles are generated by an image model and are not photographs. If we get something wrong, tell us and we will correct it in public: see corrections.