If you’re taking cashew nuts with you for lunch, start by weighing out a portion: the Netherlands Nutrition Centre lists 154 kcal per 25 g handful of unsalted cashew nuts. Whether they’re unsalted, unroasted or roasted doesn’t in itself mean they have less energy, so check the nutritional information for the exact variety. Choosing a smaller portion is a portion choice, not a low-calorie product.
You want to take cashew nuts with you and keep an eye on the energy content of the amount you eat. The Netherlands Nutrition Centre lists 154 kcal per 25 g handful of unsalted cashew nuts; check the label for the specific variety too.
You want to divide a larger pack into portions for several lunches, with an amount that suits how you plan to use and store it. You can portion out 200 g and 250 g packs yourself.
You’re looking for an unsalted variety to have with lunch and want to distinguish it from savoury, seasoned cashew nuts. The term ‘unsalted’ doesn’t mean the product is low in calories.
When choosing cashew nuts to take with you for lunch, it helps to decide what matters most to you, then check the nutritional information for the exact variety.
| What to consider | What to look for | Who is this most important for? |
|---|---|---|
| Portion and energy | Check the energy per 100 g for the exact variety and weigh the amount you plan to take with you. | If I want to choose my lunch portion carefully, I look at the amount I actually eat. Around 36% of consumers put energy per portion first. |
| Amount to take with you | Check the net weight and portion out the pack in advance if you want to take set portions with you. | I want to prepare my snack at home so I don’t have to eat straight from the bag while I’m out. Around 29% of consumers prioritise convenience on the go. |
| Salt and flavour | Check whether the variety is labelled unsalted, and for other varieties, check the salt content on the label. | If I want to avoid added salt, I choose a variety labelled unsalted. Around 21% of consumers give this top priority. |
| Packaging and storage | Choose a pack size that suits the number of lunches, and follow the storage instructions on the pack once it’s opened. | If I want to divide the nuts between several lunches, I consider the amount and how I’ll store the rest. Around 14% of consumers prioritise keeping a suitable amount in stock. |
These terms describe the salt content or how the nuts are prepared, not a low energy content. The Netherlands Nutrition Centre lists 154 kcal per 25 g handful of unsalted cashew nuts; Flink lists 604 kcal per 100 g for Duyvis Oven Roasted Gezouten Cashew Noten.
Check the nutritional information for the exact variety and weigh your portion. For solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for a low-calorie claim.
Packs of 125 g, 200 g and 250 g aren’t portion recommendations. For the 125 g Duyvis pack, Albert Heijn lists 4–5 portions.
Decide in advance how many grams you want to take with you and portion out the pack at home. That way, the contents of the bag won’t determine how much you snack on.
Flink lists 604 kcal and 1.5 g salt per 100 g for Duyvis Oven Roasted Gezouten Cashew Noten 125g. The product information on Joybuy for Duyvis Dry Roasted Cashews lists 586 kcal per 100 g. These figures relate to different product listings.
Compare the exact variety and the current label. Don’t assume the ingredients are identical based on a similar name or the same pack size.
Duyvis describes Cashews Original as oven-roasted, with a savoury flavour and no added oil.
AH Cashewnoten ongezouten is an own-brand option if you’re looking for an unsalted variety at Albert Heijn.
Jumbo Cashewnoten Ongezouten 200 g is a retail pack that you can divide into lunch portions yourself.
Lidl lists a range of unsalted cashew nuts for anyone looking for an unsalted variety at the supermarkets mentioned here.
ALDI lists TRADER JOE'S Cashewnoten geroosterd en ongezouten in a 250 g pack.
PLUS Cashewnoten ongezouten ongebrand 200 g is an option if you’re looking for cashew nuts that are both unsalted and unroasted.
These product choices provide nutritional information to help you consider portion size, energy per 100 g and salt. None is recommended here as a low-calorie option.
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A good choice if you want to weigh out a portion yourself and calculate its energy content.
The product information lists 604 kcal per 100 g and a pack size of 160 g.
Contains cashew nuts.
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A good fit if you’re looking for an unsalted variety and want to decide on the portion size yourself.
The product information lists 596 kcal per 100 g and a pack size of 200 g. The ingredients list includes cashew nuts.
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An option if you want a savoury variety and plan to divide the pack into portions.
The product information lists 586 kcal per 100 g and says the 125 g pack contains 4–5 portions.
Contains salt. The allergen information also lists gluten, wheat and peanuts.
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A good fit if you want a salted variety and would like to calculate the energy content of a weighed portion.
The product information lists 2555 kJ and 1.0 g salt per 100 g; the pack contains 150 g.
Contains salt and sunflower oil.
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A larger pack to divide between several snack times, if the quantity suits how you plan to use it.
The product information lists 679 kcal and 1.2 g salt per 100 g. The pack contains 500 g.
Contains salt and cashew nuts.
According to the European Commission, a solid food can only carry a low-calorie claim if it contains no more than 40 kcal (170 kJ) per 100 g. A smaller portion doesn’t change the product’s energy content per 100 g.
No. For a reduced-energy claim, the European Commission requires an energy reduction of at least 30% and a statement of the characteristics responsible for the reduction. Taking less with you is a portion choice, not evidence that the product’s composition has changed.
The NVWA lists nuts as allergens that must be declared; for pre-packed products, allergen information appears on the label. Check the current packaging for any other allergens listed too. A description such as ‘unsalted’ or ‘roasted’ doesn’t mean a product is allergen-free.
Always follow the storage instructions on the packaging first. As general guidance, the Netherlands Nutrition Centre recommends storing opened unsalted cashew nuts for six months in a kitchen cupboard or one year in the freezer. A rancid, chewy or mouldy appearance can be a sign of spoilage; don’t take nuts like these as a lunch snack.
The NVWA warning dated 20 May 2026 concerns Trader Joe’s unsalted cashew nuts, 170 g, with barcode 2003020120930 and best-before date 23-09-2026, due to possible metal fragments. The official advice is not to eat these cashew nuts. The warning applies to this specific pack and not automatically to all ALDI cashew nuts.
