Cashew nuts can make a measured snack between training sessions; for fuel during a long run, carbohydrates and something practical to eat or drink are more important. Compare the fat content per 100 g as well as your portion: unsalted, unroasted or made without added oil does not automatically mean low in fat. The Voedingscentrum advises against large portions and foods high in fat, protein or fibre just before exercise.
You want to keep eating cashew nuts, so you’re watching your portion size and the fat content on the nutrition label, rather than relying on terms such as ‘unroasted’. The Voedingscentrum lists 12.2 g of fat in a 25 g handful of unsalted cashew nuts.
You’re looking for something practical to have while running and want to know whether a cashew snack serves the same purpose as carbohydrate-rich food. The Voedingscentrum highlights the role of carbohydrates in endurance sports and recommends options for runners such as bananas and isotonic sports drinks.
You eat shortly before training and want to consider the size and contents of your snack. The Voedingscentrum advises against large portions and foods high in fat, protein or fibre just before exercise.
Start by comparing the nutrition label with when you’ll be training: a snack between sessions and fuel for the run are not necessarily the same purchase.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Fat content or preparation method | Compare the fat per 100 g and read the claim and ingredients. For solid foods, the European Commission sets the maximum for a ‘low fat’ claim at 3 g of fat per 100 g. | If you’re looking for a cashew variety with demonstrably less fat, check the nutrition table rather than the preparation method alone. Around 36% of consumers prioritise fat content. |
| Fuel while running | Check the carbohydrates per portion and consider whether the product is practical to eat or drink on the go. Also think about when you’ll have it. | If you want something during a long run, look for useful carbohydrates and consider what’s practical for you to eat. Around 29% of consumers prioritise fuel and stomach comfort while running. |
| Portion between training sessions | Check the portion size in grams and the fat per 100 g. A 25 g portion shown on a label is a basis for calculation, not personalised dietary advice. | If you want to measure out a smaller snack between training sessions, using a set portion helps you work out how much to have; it doesn’t change the product’s fat content. Around 21% of consumers prioritise portion control. |
| Packaging and storage | Compare the net weight with the number of portions you want to measure out, and follow the storage instructions after opening. | If you’re buying a pack for several snack breaks, check whether it’s practical to portion and store. Around 14% of consumers prioritise convenient packaging. |
The way a product is prepared doesn’t tell you how much fat the finished product contains. The Albert Heijn listing for Duyvis Oven roasted cashews salted gives a fat content of 43 g per 100 g.
Check the number of grams of fat per 100 g, and treat the ingredients and nutrition claim as separate information.
The AH Terra pack contains 500 g; the stated portion is 25 g. So the contents of the bag are not the same as one portion.
Measure out how much you want to take with you beforehand, and follow the storage instructions for the rest.
If you don’t measure out a portion in advance, you may have more than you intended during a snack break.
The Voedingscentrum advises against large portions and foods high in fat, protein or fibre just before exercise.
Choose your snack time carefully, and consider fuel for the run separately from a snack between training sessions.
On 20 May 2026, the NVWA warned that Trader Joe’s Cashewnoten ongezouten 170 g, with barcode 2003020120930 and best-before date 23-09-2026, may contain metal fragments. The warning applies to that specific pack.
If you have this exact pack, do not eat the cashew nuts; check the barcode and best-before date on the packaging.
Duyvis describes Cashews Original as savoury and made without added oil. The Albert Heijn listing for the separate Oven roasted cashews salted variety gives 43 g of fat and 0.92 g of salt per 100 g.
AH Terra Ongebrande cashewnoten is an unsalted, unroasted variety in a 500 g pack. The product information gives a portion size of 25 g and lists cashew nuts as the ingredient.
Jumbo Cashewnoten Ongezouten 200 g is a roasted variety. The ingredients list states 99% cashew nuts and sunflower oil.
Lidl Nederland lists unsalted and spicy roasted cashew varieties and says that the product is only available in store.
ALDI lists Trader Joe’s Cashewnoten geroosterd en ongezouten in a 250 g pack.
According to the product information, PLUS Cashewnoten ongezouten ongebrand 200 g contains only cashew nuts.
These Joybuy products are cashew nuts for a measured snack between training sessions. Their stated fat content is above the European threshold of 3 g per 100 g for a ‘low fat’ claim, so they do not meet that absolute limit.
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A simple cashew snack between training sessions; the product information describes the nuts as ready to eat.
The Joybuy product information lists 100% cashew kernels, 47.7 g of fat and 22.6 g of carbohydrates per 100 g. The fat content is above the European threshold for a ‘low fat’ claim.
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A good fit if you prefer roasted cashews without added oil; the product description says they are oven-roasted.
The Joybuy product information gives a fat content of 43 g and 30 g of carbohydrates per 100 g. The fat content is above the European threshold for a ‘low fat’ claim.
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An option if you’re looking for a ready-to-eat, unsalted cashew snack between training sessions.
The Joybuy product information lists cashew nuts as an ingredient and gives a fat content of 46.67 g and 22.67 g of carbohydrates per 100 g. The fat content is above the European threshold for a ‘low fat’ claim.
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The product description says these cashews are ready to eat; check the ingredients if you want to take salt into account when choosing.
The Joybuy product information lists cashew kernels and salt as ingredients, with 60.1 g of fat, 19.8 g of carbohydrates and 1.2 g of salt per 100 g. The fat content is above the European threshold for a ‘low fat’ claim.
The Voedingscentrum advises against eating a large meal in the two hours before a run. Up to an hour beforehand, you can have something small, such as a sandwich, currant bun or piece of fruit; large portions and foods high in fat, protein or fibre can be difficult to digest just before exercise.
For solid foods, the European Commission sets the maximum for a ‘low fat’ claim at 3 g of fat per 100 g. A smaller portion reduces the amount you eat, but doesn’t change the fat content per 100 g.
Check the ingredients and allergen information on the packaging before buying. The NVWA states that allergens must be listed on the labels of pre-packed products; cashew nuts are not suitable if you have a cashew allergy.
The warning applies to Trader Joe’s Cashewnoten ongezouten 170 g, with barcode 2003020120930 and best-before date 23-09-2026. On 20 May 2026, the NVWA warned that the product may contain metal fragments; do not eat the pack in question, even if its best-before date has passed.
Follow the instructions on the packaging. For the Duyvis listing at Albert Heijn, the advice is to store the product in a cool, dry place and put an opened bag in an airtight, light-proof container.
