If you want to eat fewer calories from cashew nuts, the main thing is to stick to a measured portion: plain cashew nuts are not low in calories. Compare labels per 100 g and work out the figures for the same portion size. Choose unsalted if you want to limit salt, but assess salt and energy separately.
Would you like to enjoy cashew nuts on King's Day while keeping an eye on the energy in your snack? Compare the same weights and weigh out your portion in advance. The Netherlands Nutrition Centre gives 154 kcal per 25 g as a general example for unsalted cashew nuts; this is not a product value for every brand.
If you want to limit salt, check that the variety is unsalted, then also look at its energy and ingredients. Unsalted cashew nuts may still be roasted and contain oil.
If you prefer roasted or savoury-seasoned cashew nuts, compare the exact flavour variety, salt content and portion size. A description of how a product is prepared does not, by itself, tell you how much energy or salt it contains.
Start with the energy per 100 g, calculate it for your weighed portion, then compare the salt content, flavour variety and pack size.
| What to consider | What should you check? | Who should pay particular attention? |
|---|---|---|
| Energy in your portion | Compare kcal per 100 g and weigh your portion. Calculate the energy in your portion using kcal per 100 g × portion weight in grams ÷ 100. | If I mainly want to reduce the energy in my cashew snack, I weigh out how much I have; around 42% of consumers prioritise energy per portion. |
| Choosing unsalted | Check the ingredients and the nutritional information for both salt and energy per 100 g. | If I want an unsalted snack, I also check how it is prepared and its energy; around 25% of consumers prioritise an unsalted product. |
| Flavour and preparation | Check the full variety name, ingredients and salt content. | If I’m mainly looking for a savoury party snack, I weigh up flavour against salt and portion size; around 17% of consumers prioritise flavour. |
| Packaging and storage | Compare the net weight with the amount you want to serve and check the storage advice. | If I want enough cashew nuts to share without having lots left over, I pay attention to the pack size and storage advice; around 16% of consumers prioritise getting the right amount. |
Salt and energy are different nutritional values. Both the AH and Jumbo varieties reviewed list 622 kcal per 100 g, despite being labelled unsalted.
Check the energy and salt information separately, and compare portions of the same weight.
Duyvis describes Cashews Original as oven-roasted without added oil, but lists 604 kcal per 100 g for this product range.
Use the preparation description to identify the type of product, then check the nutritional information on the exact pack.
A 200 g or 250 g bag, for example, is not the same as a weighed snack portion.
Measure out the amount you want to serve in advance, then store any leftovers in a dry, airtight container. The Netherlands Nutrition Centre advises keeping nuts in a dry, airtight container.
Cashews Original and Cashews Sea Salt have different ingredients and stated nutritional values. The manufacturer lists 604 kcal per 100 g for Original and 598 kcal per 100 g for Sea Salt.
Check the full variety name and the label before making a comparison or choosing a substitute.
The range reviewed includes Cashews Original and Cashews Sea Salt, both in 125 g packs.
The AH Cashewnoten ongezouten reviewed is a roasted own-brand variety in a 170 g pack.
The Jumbo Cashewnoten Ongezouten reviewed is a 200 g own-brand variety.
The Lidl product page describes unsalted cashew nuts.
The ALDI variety reviewed is sold under the product name Trader Joe’s: 250 g of roasted, unsalted cashew nuts.
PLUS Cashewnoten ongezouten ongebrand is a 200 g own-brand variety.
The Joybuy products below include plain, roasted and salted cashew nuts. Compare the nutritional information and variety details with your preferred portion size and choice of salt level.
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A dry-roasted variety to compare with other preparations; the product information lists 586 kcal per 100 g.
The ingredients information also lists salt, flavourings, wheat and peanuts. Check the packaging if you have an allergy.
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The product description lists cashew kernels as the only ingredient and 604 kcal per 100 g.
Use the nutritional information per 100 g to calculate the energy in your own weighed portion.
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If you’re comparing a salted variety, the product information lists 1.0 g of salt per 100 g.
The same information lists sunflower oil and 2555 kJ per 100 g. Use your portion weight to work out the energy in your snack.
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This roasted, unsalted variety lists 596 kcal per 100 g.
The product information lists cashew as an ingredient; check the current packaging for the full ingredients and nutritional information.
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These salted cashew nuts with their skins on list 0.9 g of salt per 100 g.
The product information lists 596 kcal per 100 g and a pack size of 120 g. The whole bag is not automatically one portion.
No, not if they exceed the EU threshold for the ‘low energy’ nutrition claim. For solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g. The cashew products in this article for which energy information is provided are above that limit. A smaller portion contains less energy, but it does not make the product itself low in calories.
First compare the nutritional information per 100 g, then calculate the figures for the same portion weight. This helps ensure that different portion sizes do not skew your comparison.
Store cashew nuts in a dry, airtight container and follow the instructions on the packaging. The Netherlands Nutrition Centre advises storing nuts in a cool place, for example at 10–15 °C; this does not guarantee the shelf life of every opened product.
Check the ingredients and allergen warnings on the exact pack, and take your specific allergy into account. Cashew nuts contain cashew; other ingredients and warnings may also vary between varieties. The NVWA states that, from 1 January 2026, warnings about the possible unintended presence of allergens due to cross-contamination must be based on a risk assessment.
No. The NVWA warning of 20 May 2026 concerned 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 particles. Do not eat that specific pack. The warning does not automatically apply to other packs or the entire ALDI range.
