Cashew nuts can work as a small snack, but compare the protein in a weighed portion and consider when you plan to exercise. A 25 g portion provides 4.75 g, 5.375 g, 4.625 g and 4.5 g of protein, according to the labels from AH, Jumbo, PLUS and Duyvis respectively. The Netherlands Nutrition Centre advises against large portions and foods high in fat, protein or fibre just before exercise. Cashew nuts are not, by themselves, a proven way to improve recovery.
You’re looking for cashew nuts to have around your workout and want to know how much protein a weighed portion provides. Compare the same quantity of the exact product: AH, Jumbo, PLUS and Duyvis list different protein values per 100 g.
If you’re hungry shortly before exercise, the timing and portion size may matter more than the protein figure on the pack. The Netherlands Nutrition Centre advises against having a large portion just before exercise.
You want to compare cashew varieties by ingredients, salt and how they’re prepared, even if you’re eating them outside of a workout. Unsalted, unroasted and made without added oil don’t mean the same thing.
First, consider how long you have before your workout and how much you want to eat. Then compare the nutritional values and ingredients of the specific variety, rather than looking only at the brand name or a figure per 100 g.
| What to consider | What to look for when buying | Which consumers pay particular attention to this? |
|---|---|---|
| Protein per portion | Convert the protein value per 100 g to the same weighed portion. Compare the energy content per portion too. | If you want to know how much protein a small snack actually provides, compare the figures for the exact product; around 36% of consumers put protein content first. |
| Timing and portion size | Weigh out your portion and consider how long you have before training. The Netherlands Nutrition Centre advises against large portions and foods high in fat, protein or fibre just before exercise. | If you want something to eat shortly before exercise, a small portion or a different snack may suit your timing better; around 29% of consumers prioritise timing and stomach comfort. |
| Ingredients and salt | Read the ingredients list and check the salt per 100 g. The AH and Jumbo varieties reviewed contain sunflower oil; PLUS lists cashew nuts only. | If, for example, you’re looking for a product with no added salt or a simple ingredients list matters to you, check the label of the specific variety; around 21% of consumers prioritise ingredients and suitability for their needs. |
| Packaging and use | Compare pack sizes and the storage advice on the label. When buying, compare the price for the same quantity, not just the price of one pack. | If you want to enjoy the nuts on different occasions, pack size and storage may influence your choice; around 14% of consumers prioritise cost and practical packaging. |
A label value per 100 g isn’t the amount of protein in a smaller portion. The AH and Jumbo labels also list 622 kcal per 100 g.
Weigh your portion and compare the protein and energy values for the same quantity.
The AH and Jumbo unsalted products reviewed contain sunflower oil. The ingredients list for the PLUS variety reviewed lists cashew nuts only.
Read the ingredients list if the preparation or ingredients are important to your choice.
The Netherlands Nutrition Centre advises against large portions and foods high in fat, protein or fibre just before exercise.
Choose your portion size and snack based on how much time you have before training.
A protein figure on a label doesn’t prove that a particular cashew product will improve your recovery. The Dutch Association of Sports Nutrition Experts states that consuming more protein than recommended has not been proven to lead to greater muscle mass or strength.
Consider the snack as part of your overall diet, and don’t attribute a proven sports benefit to an individual product.
The oven-roasted variety reviewed is a savoury, salted cashew product.
AH Cashewnoten ongezouten is a fried variety in a 170 g pack.
Jumbo Cashewnoten Ongezouten 200 g is an unsalted variety made with sunflower oil.
PLUS Cashewnoten ongezouten ongebrand 200 g is an unroasted, unsalted variety.
Lidl Nederland lists unsalted cashew nuts as a product option.
ALDI lists Trader Joe’s roasted, unsalted cashew nuts in a 250 g pack; Trader Joe’s is the product brand name.
These cashew nuts are options to consider as a weighed snack before exercise. Compare the nutritional values and ingredients of each variety, and bear in mind your portion size and workout timing.
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An option if you’re looking for a ready-to-eat cashew snack and want to weigh out your own portion.
The product information lists 100% cashew kernels, 19.8 g of protein and 47.7 g of fat per 100 g.
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An option if you’re looking for a savoury, salted, oven-roasted cashew product.
The product information lists 18 g of protein, 43 g of fat and 0.92 g of salt per 100 g. The allergen information also mentions gluten, wheat and peanuts.
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An option if you want to compare a salted cashew snack with unsalted varieties.
The product information lists 98% cashew nuts, sunflower oil, 21.0 g of protein, 48 g of fat and 1.0 g of salt per 100 g.
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An option if you’re looking for a roasted cashew snack with no added salt.
The product information lists cashew nuts as the ingredient, with 18.67 g of protein, 46.67 g of fat and 0.067 g of salt per 100 g.
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An option if you want to compare a ready-to-eat salted cashew snack.
The product information lists cashew nuts and salt, with 16.4 g of protein, 60.1 g of fat and 1.2 g of salt per 100 g.
It varies by variety. Based on the labels, 25 g of AH Cashewnoten ongezouten provides 4.75 g of protein, Jumbo Cashewnoten Ongezouten provides 5.375 g, PLUS Cashewnoten ongezouten ongebrand provides 4.625 g, and Duyvis Oven roasted cashews salted provides 4.5 g. A 25 g portion is a quantity for comparison, not a general recommendation for people who exercise.
Only use this nutrition claim if the product meets the official EU definition and the conditions that apply. A protein value per 100 g on its own doesn’t confirm that a product meets those conditions; Your Europe explains that nutrition claims must meet the official requirements.
The Netherlands Nutrition Centre advises against large portions and foods high in fat, protein or fibre just before exercise. How much time you have and the size of your portion are therefore important considerations. The Netherlands Nutrition Centre gives low-fat yoghurt with fruit as an example of a small snack.
Check the ingredients and allergen warnings on the pack of the variety you want to buy. Cashew nuts are a relevant allergen; some product labels also mention the possible presence of other allergens. The Netherlands Food and Consumer Product Safety Authority (NVWA) explains the Dutch allergen labelling rules.
No. The NVWA warning dated 20 May 2026 concerns 170 g packs of Trader Joe’s unsalted cashew nuts with barcode 2003020120930 and a best-before date of 23-09-2026, due to possible metal fragments. The warning says not to eat the affected pack specified.
