Calorie-conscious snackers
You want to keep eating cashew nuts, but be mindful of how many you have. Compare the nutritional information for the same quantity, and don’t assume a small pack means the product is low in calories.
Who is this guide for?
People who portion their own snacks
You use cashew nuts regularly and want to choose a pack that suits how much you eat. You can divide a larger bag into portions and store it in an airtight container.
Snackers who want convenient portions
You want to do as little weighing as possible, so you’re looking for small packs or pre-portioned bags. As well as pack size, check the nutritional information and portion details.
What should you look for when choosing?
For solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for a claim meaning ‘low energy’. So compare kcal per 100 g first, then assess a portion of the same weight.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Calories per portion | Compare kcal per 100 g and use the same portion weight for every variety. | If I want to know how much energy my snack contains, I compare the same quantity; around 36% of consumers prioritise calories for an equal portion. |
| Pack size | Check the total weight and consider whether you want to weigh out portions yourself or prefer a smaller pack. | I want to choose a pack that suits how many cashew nuts I eat; around 29% of consumers prefer to buy the right amount. |
| Ingredients and salt | Read the ingredients list and check the salt and energy values separately. | If I’m looking for unsalted cashew nuts or a simple ingredients list, I check the label for each variety; around 21% of consumers prioritise these features. |
| Portioning | Check whether a portion is an individual bag or an amount you take from the pack yourself. | I want to measure out my snack easily; around 14% of consumers consider convenient portions most important. |
Common mistakes
-
Assuming unsalted means low in calories
The unsalted varieties from Albert Heijn and Jumbo that we reviewed list 622 kcal per 100 g. So ‘unsalted’ doesn’t tell you how much energy a portion contains.
Check kcal and salt separately, and compare varieties for the same quantity.
-
Assuming a portion listed on the pack is an individual bag
Albert Heijn lists four 25 g portions in one 100 g pack. Lidl Way To Go! lists a multipack of 3 x 25 g bags.
Check the number of bags, the weight of each bag and the total pack size before choosing.
-
Assuming no added oil means low in calories
Duyvis describes Cashews Original as oven-roasted with no added oil. Albert Heijn lists 586 kcal per 100 g for Duyvis Oven roasted cashews salted; Duyvis’s product page lists 604 kcal per 100 g for Cashews Original.
Check the nutritional information for the exact variety on the pack. A description of how it’s prepared does not prove that it can be called low in calories.
Brands and varieties to help you choose
Duyvis
The varieties reviewed include savoury seasoned, oven-roasted cashew nuts.
- Duyvis describes Cashews Original as oven-roasted with no added oil.
- The Albert Heijn variety lists salt and flavouring ingredients. Albert Heijn lists 586 kcal per 100 g for Oven roasted cashews salted; Duyvis lists 604 kcal per 100 g for Cashews Original. Check the exact variety.
Albert Heijn
The unsalted variety reviewed is available in a 100 g pack.
- The product information lists four 25 g portions and 622 kcal per 100 g.
- The ingredients are 96% cashew nuts and sunflower oil; a portion listed on the pack does not mean that each portion is individually wrapped.
Jumbo
The unsalted varieties reviewed are available in 200 g and 500 g packs.
- Both varieties list 99% cashew nuts with sunflower oil and 622 kcal per 100 g.
- Pack size doesn’t change the nutritional value per 100 g; you’ll need to portion out a larger bag yourself.
Lidl
The unsalted varieties reviewed offer the option of portioning them yourself or choosing small bags.
- The range includes a 500 g pack and the Way To Go! multipack of 3 x 25 g.
- Check the nutritional and pack information for the variety you’re buying.
ALDI
The TRADER JOE'S variety reviewed consists of roasted, unsalted cashew nuts in a 250 g pack.
- The product is easy to identify from the product type and pack size listed.
- Check the nutritional information and ingredients on the actual pack before comparing it with other varieties.
PLUS
The 200 g varieties reviewed differ in how they’re prepared and in their ingredients.
- The unsalted, unroasted variety lists only cashew nuts as an ingredient and 598 kcal per 100 g.
- The unsalted Fairtrade variety lists 99% cashew nuts with sunflower oil and 624 kcal per 100 g. These details apply to the varieties named.
Cashew nuts at Joybuy
This selection of Joybuy products includes cashew nuts in a range of flavours and pack sizes. Compare the nutritional information per 100 g and match your portion to the amount you eat.
Image unavailable
Jiazhouyuanye Original Flavour Large cashew nuts, 160 g
A good choice if you’re looking for cashew nuts with cashew nuts as the only listed ingredient.
The product information lists 100% cashew nuts and 604 kcal per 100 g.
Image unavailable
Duyvis Dry Roasted Cashews, 125 g
A good choice if you’re looking for a savoury, oven-roasted cashew variety.
The product information lists 586 kcal per 100 g, as well as sea salt and flavouring ingredients; this is not an unsalted variety.
Image unavailable
Three Squirrels Purple-Shell Cashews, 500 g
A good choice if you’re looking for a larger pack of cashew nuts and want to portion them yourself.
The product information lists 99% cashew nuts, salt, 578 kcal and 0.9 g salt per 100 g.
Image unavailable
g'woon Cashew Nuts Roasted & Unsalted, 200 g
A good choice if you’re looking for roasted cashew nuts with no added salt.
The product information lists cashew nuts as the ingredient and 596 kcal per 100 g.
Image unavailable
Be&Cheery cashews with purple skin, 180 grade, 500 g
A good choice if you’re looking for a larger pack of cashew nuts and want to decide on the portions yourself.
The product information lists 679 kcal and 1.2 g salt per 100 g.
Frequently asked questions
Can a small portion of cashew nuts be called low in calories?
Not just because the portion is small. For solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for a claim meaning ‘low energy’. Eating fewer grams is not the same as buying a low-calorie product.
How do I calculate the energy in my own portion?
Multiply the kcal per 100 g by the number of grams in your portion, then divide by 100. For example, a 25 g portion of the PLUS unsalted, unroasted variety, which contains 598 kcal per 100 g, works out at 149.5 kcal. This calculation is based on the nutritional value stated on the pack.
Is a portion listed on the pack the same as an individual bag?
No, check the pack format. The 100 g AH pack lists four 25 g portions within one pack; Lidl Way To Go! lists a multipack containing three 25 g bags.
What should I look for if I have a food allergy?
Check the ingredients list and allergen information on the exact pack. The AH variety reviewed states that it may contain peanuts and other nuts. The NVWA says allergens must be clearly distinguished on the label.
Does the NVWA warning apply to all TRADER JOE'S cashew nuts?
No. 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. Do not eat that specific batch; the warning does not automatically apply to other packs or varieties.