Choose unsalted cashew nuts if you’re looking for a simple post-workout snack, and compare the preparation method and nutritional values of the specific product. According to the Voedingscentrum, a 25 g handful of unsalted cashew nuts provides 5.3 g of protein. Consider this as part of your overall diet, not as proof that cashew nuts alone provide everything you need to recover.
You’re having a picnic after a workout and want to know how much a handful of cashew nuts adds to your overall protein intake. According to the Voedingscentrum, 25 g of unsalted cashew nuts contains 5.3 g of protein; that doesn’t automatically make this snack a complete recovery meal.
You’re looking for a snack for a casual picnic and want to distinguish between unroasted and roasted nuts, and between products with and without added salt or oil. The Voedingscentrum includes unsalted nuts in the Dutch Wheel of Five dietary guidelines; check the packaging of your chosen variety for its ingredients and nutritional information.
You’re choosing nuts for a group and taking the packaging, allergen information and storage advice into account. The NVWA explains how allergens are listed on labels; for young children, the choking warning is also relevant.
First decide whether you’re mainly concerned with protein per portion, salt and preparation, or carrying and sharing your snack. Then compare the nutritional information on the specific pack with the amount you actually plan to eat.
| What to consider | What should you look for? | Who is this important for? |
|---|---|---|
| Protein per portion | Compare the nutritional values per 100 g and work out the amount for your own portion. The Voedingscentrum gives 5.3 g of protein for a 25 g handful of unsalted cashew nuts. | If I want to know what my snack contributes after exercise, I look at how much I eat and my overall diet. Around 31% of consumers may put protein content first when choosing. |
| Unsalted ingredients | Check both the ingredients list and the salt content; unsalted doesn’t automatically mean unroasted or oil-free. | If you’re looking for a snack with no added salt, you’ll also want to know whether the nuts are unroasted or prepared with oil. Around 25% of consumers may prioritise the ingredients. |
| Safe to carry and share | Check the allergen information and storage advice on the specific pack. For chilled picnic food, follow the Voedingscentrum’s separate advice on refrigeration and hygiene. | If I’m sharing nuts with others, I want to consider allergies, young children and how I’ll store the snack while out and about. Around 19% of consumers may prioritise safe carrying and sharing. |
| Savoury flavour | Check the seasoning, ingredients and salt content separately; roasting without added oil doesn’t mean the nuts are unsalted. | If you’re looking for a savoury flavour, you can weigh this against the amount of salt in your chosen variety. Around 13% of consumers may put flavour first when choosing. |
| Pack size | Choose an amount that suits the number of people eating, and whether you might want to use some later; pack size isn’t a recommended portion. | If I’m buying for several people, I want a pack that suits the picnic and can be stored afterwards. Around 12% of consumers may prioritise pack size. |
The Voedingscentrum lists 5.3 g of protein for 25 g of unsalted cashew nuts. That’s a contribution to your diet, not proof that one portion is enough on its own to support recovery.
Work out the contribution based on the portion you eat, and consider it as part of your overall diet and sporting goals.
Eating a larger portion to get more protein also increases your energy intake.
The description of Duyvis Oven roasted cashews salted says they’re roasted without added oil or fat, but the packaging lists 0.92 g of salt per 100 g. This salt content applies to this particular variety.
Check the preparation method, ingredients and salt content separately before choosing.
Products from the same brand can have different ingredients, nutritional values and allergen warnings. PLUS unroasted and PLUS Fairtrade, for example, are separate products.
Check the exact variety, net weight and allergen information on the pack you plan to take with you.
Duyvis Oven roasted cashews salted is a savoury, oven-roasted variety for anyone who values flavour.
AH Cashewnoten ongezouten 170 g is a roasted own-brand variety.
Jumbo Cashewnoten Ongezouten 200 g is a roasted, unsalted own-brand variety.
Lidl sells cashew nuts under the Alesto brand and also features Way To Go Fairtrade cashew nuts on its brand page.
ALDI Netherlands lists Trader Joe's roasted, unsalted cashew nuts in a 250 g pack.
PLUS lists, among other products, unroasted, unsalted cashew nuts and a separate unsalted Fairtrade variety.
This selection at Joybuy includes unsalted and savoury cashew nuts for a picnic snack or as part of your post-workout diet. Compare the nutritional values per 100 g with the portion you actually eat.
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A variety with cashew nuts as its only listed ingredient, for anyone looking for a simple snack.
The product information lists 19.8 g of protein per 100 g; work this out based on the portion you eat. Net weight: 160 g. Store in a cool, dry place; reseal after opening.
Contains cashew nuts; take allergies into account.
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A roasted, savoury option if you’re looking for cashew nuts without added oil or fat.
The product information lists 18 g of protein and 0.92 g of salt per 100 g. Pack size: 125 g; store in a cool, dry place and reseal well after opening.
The allergen information lists gluten, wheat and peanuts as well as cashew nuts. Check the packaging if you need to take allergies into account.
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A savoury roasted variety for anyone who wants to take salted cashew nuts with them.
The product information lists 98% cashews, sunflower oil and 1% salt. The nutritional information lists 21.0 g of protein and 1.0 g of salt per 100 g; net weight: 150 g.
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A roasted, unsalted variety for anyone looking to avoid added salt.
The product information lists 18.67 g of protein and 0.067 g of salt per 100 g. Net weight: 200 g; store in a cool, dry place, out of direct sunlight.
Contains cashew nuts; take allergies into account.
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A salted cashew variety whose product information also suggests sharing.
The product information lists 16.4 g of protein and 1.2 g of salt per 100 g. The ingredients are cashew kernels and salt; store in a cool, dry place.
Contains cashew nuts; take allergies into account.
According to the Voedingscentrum, 25 g of unsalted cashew nuts contains 5.3 g of protein. For a specific pack, use the nutritional information on the label and work it out for the portion you eat.
According to the Voedingscentrum, recreational sportspeople don’t need specialist protein shakes or bars; a varied, everyday diet is the starting point. For intensive sport, your choices depend on your overall diet and goals.
No, these are different characteristics. The Jumbo and AH cashew nuts reviewed are unsalted but contain sunflower oil; PLUS unroasted unsalted cashews list cashew nuts as the ingredient. Duyvis Oven roasted cashews salted are roasted without added oil, but do contain salt.
Follow the storage advice on the packaging and check the allergen information for the specific variety. The NVWA explains the mandatory allergen information on labels. PLUS and Duyvis warn that nuts can pose a choking risk for young children; bear this in mind if you’re sharing them.
The NVWA warning dated 20 May 2026 concerns 170 g packs of Trader Joe's unsalted cashew nuts with barcode 2003020120930 and best-before date 23 September 2026, due to possible metal fragments. Do not eat a pack with these details. The warning does not automatically apply to other packs or batches.
