Eating lightly just before a workout
You’re looking for a small snack that won’t feel uncomfortable while you exercise. Timing, portion size and nutritional information matter more to you than a claim about how the cashews are made.
Who might find this choice relevant?
Choosing a lower-fat option
You want to compare the actual fat content and distinguish between low-fat, unsalted and made without added oil.
Portioning your snack in advance
You want to measure out a portion and store the pack according to the instructions once it’s open. A bag’s contents don’t automatically count as one snack portion.
What should you look for when buying?
First, consider how much you want to eat just before exercising. Then compare the fat content per 100 g, and finally check how the cashews are made and how they should be stored.
| What to consider | What should you check? | Who might prioritise this? |
|---|---|---|
| Stomach comfort and timing | Pay attention to portion size and the amount of fat, protein and fibre. The Voedingscentrum advises against eating a large portion or foods high in these nutrients just before exercise, as they stay in the stomach for a long time. | If I eat shortly before a workout, I mainly want to choose an amount that feels comfortable for me. Around 36% of consumers prioritise stomach comfort and timing. |
| Actual fat content | Compare the fat per 100 g shown on the pack. Unsalted and made without added oil do not mean low-fat. The European Commission defines a ‘low-fat’ claim for solid foods as no more than 3 g of fat per 100 g. | If lower fat is my main priority, I want to see that reflected in the nutritional information, not just in the product description. Around 29% of consumers give demonstrably lower fat the highest priority. |
| Portion size and nutritional information | Check how much you actually want to eat and read the nutritional information for that amount. For a generic 25 g handful of cashew nuts, the Voedingscentrum lists 12.2 g of fat; this is not a recommended pre-workout portion. | I want to measure out how much I eat in advance, rather than treating the bag as one portion. Around 21% of consumers prioritise portion size and nutritional information. |
| Preparation and storage | Check the ingredients list, how the cashews are made and the storage instructions for the exact product. ‘Made without added oil’ doesn’t tell you how much fat the cashews naturally contain. | If the preparation method and storage affect my choice, I want to be able to reseal the pack properly after opening and follow the storage advice. Around 14% of consumers give these practical considerations the highest priority. |
Common mistakes
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Confusing unsalted with low-fat
Salt and fat are different nutritional values. Jumbo lists 0.00 g of salt and 49.7 g of fat per 100 g for its Ongezouten Cashewnoten 130 g.
Check the salt and fat separately on the pack of the product you’re buying.
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Assuming ‘made without added oil’ means reduced fat
Duyvis describes Cashews Original as oven-roasted without added oil. That tells you how they’re made, not that their fat content has been reduced; cashew nuts naturally contain fat.
Use the nutrition table to compare fat content and the ingredients list to check for added oil.
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Treating a whole bag as one pre-workout snack
Jumbo lists around five portions in its 130 g pack. The Voedingscentrum warns that a large portion just before exercise can cause discomfort.
Measure out how much you want to eat in advance, then check the nutritional information for that portion.
Brands to compare
Duyvis
Cashews Original is worth considering if you’re looking for oven-roasted cashew nuts made without added oil.
- The official product description says they are oven-roasted without added oil.
- This preparation method doesn’t prove that the cashews are low-fat or that they’ll feel comfortable to eat just before exercise.
Albert Heijn
AH Cashewnoten ongezouten is a specific unsalted option to check on the pack.
- The product page identifies it as the unsalted version.
- Unsalted doesn’t mean low-fat; Albert Heijn advises checking the pack, as product information can change.
Jumbo
Jumbo Ongezouten Cashewnoten 130 g provides nutritional values per 100 g and per portion for comparison.
- Jumbo lists a resealable pack and nutritional values per portion.
- According to Jumbo, this product contains 49.7 g of fat per 100 g and sunflower oil, so unsalted doesn’t mean low-fat or oil-free in this case.
Lidl
The Way To Go range is worth a look if you want to find out about sourcing and trading conditions as well as choosing a snack.
- Lidl says Way To Go products are Fairtrade-certified and that the cashew nuts are processed in Tanzania.
- This information doesn’t mean the cashews contain less fat or are suitable to eat just before a workout.
ALDI
The product listed is TRADER JOE'S Cashewnoten geroosterd en ongezouten, 250 g.
- The official product page confirms that they are roasted and unsalted, and gives the pack size.
- Roasted and unsalted doesn’t mean the fat content has been reduced; check the nutritional information on the pack you buy.
PLUS
PLUS Cashewnoten ongezouten ongebrand 200 g is a specific option if you’re looking for unroasted cashew nuts.
- The official product page confirms that they are unsalted and unroasted.
- Unroasted doesn’t mean low-fat; PLUS advises checking the pack, as ingredients and nutritional values can change.
Cashew nuts at Joybuy
These are regular cashew nuts for anyone mainly looking to choose a portion size or preparation method; the stated fat content doesn’t make them low-fat options.
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Jiazhouyuanye Original Flavour Large Cashew Nuts 160g
A ready-to-eat option if you’re looking for regular cashew nuts and want to measure out your own portion.
The product information for this version lists 47.7 g of fat per 100 g; it is not a low-fat option.
The product name states a pack size of 160 g.
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Duyvis Dry Roasted Cashews 125 g
A good match if you prefer dry-roasted cashew nuts made without added oil; this preparation method doesn’t automatically make them low-fat.
The product information for this version lists 43 g of fat per 100 g.
The product name states a pack size of 125 g.
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g'woon Cashew Nuts, roasted and unsalted, 200 g
A roasted, unsalted option if those are the qualities you’re looking for; unsalted doesn’t indicate a lower fat content.
The product information for this version lists 46.67 g of fat per 100 g.
The product name states a pack size of 200 g.
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Be&Cheery cashew nuts with purple skin, grade 180, 500 g
An option to consider if you’re looking for cashew nuts with purple skin and want to measure out your own portion.
The product information for this version lists 60.1 g of fat per 100 g; it is not a low-fat option.
The product name states a pack size of 500 g.
Frequently asked questions
Is a 25 g handful automatically a suitable snack just before exercise?
No. The Voedingscentrum gives this as a nutritional reference, not universal advice for exercising. According to the Voedingscentrum, a 25 g handful of unsalted cashew nuts contains 12.2 g of fat. It advises against eating a large portion or foods high in fat, protein or fibre just before exercise.
When can a solid food be described as ‘low-fat’?
For a ‘low-fat’ claim, the European Commission sets a maximum of 3 g of fat per 100 g for solid foods. This criterion relates to the fat content of the product, not the amount of fat you consume by eating a smaller portion.
How should I store cashew nuts once the pack is open?
Follow the instructions on the pack of the exact product. For Jumbo Ongezouten Cashewnoten 130 g, Jumbo advises storing the cashews in a cool, dry, dark place; the pack is described as easy to reseal.
What should I check if I have a food allergy?
Read the allergen information and warnings on the pack you’re buying. The NVWA (Netherlands Food and Consumer Product Safety Authority) requires allergens to be clearly listed. For the 130 g cashews it checked, Jumbo lists cashews as an allergen present and nuts and peanuts as possible allergens.
Which cashew nuts were covered by the ALDI safety warning?
The NVWA warning dated 20 May 2026 concerns TRADER JOE’S Cashewnoten ongezouten 170 gram, with barcode 2003020120930 and best-before date 23-09-2026, due to possible metal fragments. The warning does not automatically apply to other packs. If you still have this exact pack, follow the NVWA’s advice: do not eat the cashew nuts.