Bolas Royal Almonds
Red flags
No major red flags on the label.
Green flags
- +Green flag: High protein (21.4g per 100g)
- +Green flag: High fibre (9.9g)
- +Green flag: No added sugar
Ingredients, decoded
1 listed- Almonds
Our take
CleanPlate reviewPlain almonds with fibre, protein and zinc printed
Bolas Royal Almonds lists one ingredient, almonds, in a 500 g pack. The panel is printed per 100 g.
CleanPlate scores it BA3. The B for nutrition reflects 21.4 g protein, 9.9 g fibre and natural zinc per 100 g. The A for ingredients reflects whole or lightly processed ingredients (led by almonds), and almost no additives. The 3 for risk comes mainly from calories (590 kcal per 100 g) and saturated fat (3.95 g per 100 g).
Claims vs reality
What the pack says, checked against the ingredient list and nutrition panel.
- On the packBe careful
“World's finest almonds”
A superlative with no grade or figure on the pack.
How BA3 breaks down
Each grade is scored on its own. Here are the label numbers behind each one, per 100 g.
Good nutrient density
- Protein
- 21.4 g
- Fibre
- 9.9 g
- Vitamins and minerals
- Zinc
- Energy
- 590 kcal
Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal.
Clean, minimally processed
- Base
- Almonds
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Moderate risk
- Added sugar
- 0 g
- Sodium
- 19 mg
- Saturated fat
- 4 g
- Trans fat
- 0 g
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
A closer look
Does the label add up?
Almonds, a single ingredient.
Per 100 g: 590 kcal, 46 g fat of which 3.95 g saturated, 4.63 g sugar of which 0 g added, 9.9 g fibre, 21.4 g protein, 19 mg sodium. Zinc is the only mineral printed, and it is credited. Sodium is 19 mg per 100 g.
Ingredients to watch
- CaloriesConcern
590 kcal per 100 g, more than twice the 275 kcal density line.
- Saturated fatFine
3.95 g per 100 g, under the 5 g high line.
- Protein and fibreFine
21.4 g of protein and 9.9 g of fibre per 100 g.
- ZincFine
3.6 mg per 100 g is printed and credited.
Common misconceptions
Myth: "Almonds are fattening"
They are energy dense at 590 kcal per 100 g, but only 3.95 g of the 46 g of fat is saturated.
Myth: "Every almond pack has the same nutrition"
Panels differ: this one prints zinc and fibre, but no calcium, vitamin E or magnesium line.
How often, and how
- Healthy adultsA small handful most days
- ChildrenA small handful most days
- Diabetes or prediabetesA small handful, watch the portion
Smarter ways to eat it
Count a handful
A 20 g handful is about 118 kcal.
Pair with fruit
Eat them with fruit or curd rather than on their own to keep the portion small.
Common questions
Is Bolas Royal Almonds healthy?
Bolas Royal Almonds scores BA3 (Good) on CleanPlate, which makes it a reasonable choice with a trade-off or two worth knowing about. We found no major red flags on its label. On the plus side: High protein (21.4g per 100g); High fibre (9.9g); No added sugar.
What does the BA3 score mean?
The first letter (B) grades nutritional value: good nutrient density. The second letter (A) grades ingredient and label integrity: clean, minimally processed. The number (3) grades risk nutrients (sugar, sodium, saturated fat): moderate risk.
Last reviewed October 15, 2026. Scored with the CleanPlate method from the published label.