Portion-conscious snackers
You want to keep eating cashew nuts but have fewer calories per snack occasion. Compare the energy content and weigh your portion rather than relying on the word ‘unsalted’.
Who might find these choices useful?
Everyday unsalted snackers
You’re looking for a nut snack to enjoy every day and want to avoid added salt. The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five healthy eating guidelines; that doesn’t mean they’re low in calories.
Stock-up planners
You want to get several snack occasions out of one pack. The pack size, the portions you weigh out and how you store the nuts after opening are all important considerations.
What should you look for in cashew nuts?
Compare the nutritional information per 100 g for the exact variety, then work out how it applies to the portion you weigh out. Salt, preparation method and pack size are separate criteria to consider.
| What to consider | What should you check? | Who should bear this in mind? |
|---|---|---|
| Calories per portion | Check the kcal per 100 g on the exact pack and weigh your portion. | If I want fewer calories per snack occasion, I use the nutritional information for that exact pack and the amount I’ve weighed out. Around 46% of consumers prioritise calories per portion. |
| Choosing unsalted | Check the product description, ingredients and salt content. | For my everyday snack, I choose unsalted when avoiding added salt is my priority; that alone says nothing about the energy content. Around 27% of consumers put this choice first. |
| Stocking up and storage | Check the net weight and follow the storage instructions on the pack. | I choose a pack size that suits how much I use and can be stored according to the label once opened. Around 27% of consumers mainly want to manage pack size and storage. |
Common buying mistakes
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Assuming unsalted or no added oil means low in calories
Salt, preparation method and energy content are different product characteristics. A description such as ‘unsalted’ or ‘no added oil’ doesn’t tell you how many kcal the cashew nuts contain per 100 g.
Check the nutritional information for the exact variety, and keep the kcal per 100 g separate from the amount you weigh out.
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Treating a large pack as one snack portion
The net weight of a pack isn’t a recommended portion size. For example, Jumbo lists a 500 g pack of unsalted cashew nuts; the Netherlands Nutrition Centre uses 25 g as a general reference for a handful of cashews, not as a product-specific serving size.
Weigh out your snack portion separately and follow the storage instructions on the pack.
Brands and cashew varieties to consider
Duyvis
Duyvis describes its Cashews Original as oven-roasted with no added oil.
- The manufacturer describes the preparation method as oven-roasting without added oil.
- That description doesn’t prove the product is low in calories. The salted variety reviewed contains salt.
Albert Heijn
AH Unsalted Cashew Nuts 250 g is a useful example of how to work out nutritional values for your portion.
- Albert Heijn lists 622 kcal per 100 g and a 25 g portion for this variety.
- This variety is not low in calories; the figures apply to the 250 g pack.
Jumbo
Jumbo lists unsalted cashew nuts in 200 g and 500 g packs.
- The listed pack sizes can help you choose one that suits your stocking-up plans.
- A description saying ‘unsalted’ doesn’t tell you the energy content per 100 g; check the nutritional information for the variety.
Lidl
Lidl lists a product as unsalted cashew nuts.
- The product description confirms that these are unsalted cashew nuts.
- The description alone isn’t enough to call the variety low in calories; check the nutritional information on the pack.
ALDI
ALDI Netherlands lists TRADER JOE'S Roasted Unsalted Cashew Nuts in a 250 g pack.
- The product listing gives the preparation method, describes the nuts as unsalted and states the pack size.
- The product description doesn’t support a claim that the nuts are low in calories; compare the nutritional information for the exact variety.
PLUS
PLUS lists unsalted, unroasted cashew nuts in a 200 g pack.
- This variety may suit you if you’re looking for both unroasted and unsalted nuts.
- The preparation method and salt description alone don’t tell you the kcal per 100 g.
Cashew nuts on Joybuy
These Joybuy products are cashew varieties in packs of 120–200 g. Choose based on the nutritional information for the exact variety and the amount you weigh out.
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Duyvis Dry Roasted Cashews, 125 g
A good fit if you’re looking for oven-roasted cashews in a smaller pack. The pack is listed as containing 4–5 portions, so you can weigh out your own serving.
586 kcal and 0.92 g salt per 100 g. This variety isn’t unsalted, and its kcal value means it isn’t low in calories.
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Jiazhouyuanye Original Flavour Large Cashew Nuts, 160 g
The 160 g pack can be split across several snack occasions; weigh out your portion and use the nutritional information for this variety.
604 kcal and 0.028 g salt per 100 g. The ingredients list states 100% cashew kernels.
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g'woon Cashew Nuts Roasted & Unsalted, 200 g
The product name describes these as roasted, unsalted cashew nuts. You can divide the 200 g pack into portions you weigh out yourself.
596 kcal and 0.067 g salt per 100 g.
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Verse Klassenoten Salted Cashew Nuts, 150 g
A good fit if you’re specifically looking for salted cashew nuts. The 150 g pack can be divided across several snack occasions.
The energy content is listed as 2555 kJ per 100 g. The ingredients list states 98% cashew and sunflower oil; this variety contains salt.
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Xue Ji Chaohuo Salted Cashews with Skin, 120 g
The product name describes these as salted cashew nuts with their skins on. You can divide the 120 g pack into weighed portions.
596 kcal and 0.9 g salt per 100 g.
Frequently asked questions
How do you work out the calories in your own snack portion?
Multiply the kcal per 100 g by the weight of your portion, then divide by 100. Use the nutritional information for the exact pack; the Netherlands Nutrition Centre’s general reference doesn’t automatically apply to every variety.
Can you call regular cashew nuts low in calories if you only eat a small amount?
No. According to the European Commission, the ‘low calorie’ claim for solid foods is only permitted at a maximum of 40 kcal (170 kJ) per 100 g. A small portion doesn’t change the basis for assessing the claim.
Does ‘reduced energy value’ mean the same as a smaller portion?
No. Under European rules, the energy content must be at least 30% lower, and the characteristic responsible for the reduction must be stated. Simply serving fewer grams doesn’t support this product claim.
How should you store an opened pack of cashew nuts?
Follow the label on the pack you’ve chosen. For the AH variety reviewed, Albert Heijn says to store it in a cool, dark and dry place and close the pack securely after use.
What should a pharmacy retailer know about allergen information?
According to the Netherlands Food and Consumer Product Safety Authority, allergen information for prepacked products must appear on the label. For products sold loose, consumers must be able to get this information in another way before buying. Preparing portions for sale is therefore different from weighing out a portion at home.