Calorie-conscious coffee-break snackers
You fancy cashew nuts with your afternoon coffee, but want to keep the energy intake manageable. Check the weight and energy content of the specific pack, rather than relying on words such as ‘unsalted’.
Who is this relevant for?
Fans of plain cashew nuts
You want to avoid added salt or oil, so you compare the ingredients and preparation method on the pack. Unroasted and unsalted varieties may suit you.
Portion-conscious snackers on the go
You want to take a measured amount to work or enjoy during another coffee break. Individual bags can be handy, but the weight determines how much you actually eat.
What should you look for when choosing?
First decide how many grams you want to eat, then check the ingredients, flavour and pack format. This helps you assess the portion size separately from the product’s other qualities.
| What to consider | What should you look for? | Who is this important for? |
|---|---|---|
| Energy in your portion | Check the kcal per 100 g, weigh your portion and calculate: kcal per 100 g × grams ÷ 100. | If I want to tailor the amount I have with my afternoon coffee to my own preference, I weigh my portion and calculate the energy from the value on the label. For around 42% of consumers, the energy in the portion they actually eat is the top priority. |
| Salt and oil | Check the ingredients list and compare the salt content with the energy value. | If I want to avoid added salt or oil, I check both on the pack rather than relying on the word ‘unsalted’. This is the main priority for around 25% of consumers. |
| Flavour and preparation | Check whether the nuts are unroasted, fried in oil or oven-roasted, and whether any flavourings have been added. | If the flavour and preparation method I’m looking for determine my choice, I compare them with the ingredients of that specific variety. This is the top priority for around 17% of consumers. |
| Taking a portion with you | Check the weight of each bag and distinguish between the retail pack and the portion you plan to eat. | If I want to take something to a coffee break without weighing it, I look for individual bags and check their weight. This convenience is the main priority for around 16% of consumers. |
The European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for a ‘low energy’ claim on solid foods. The cashew products mentioned here are well above that limit; having a smaller portion doesn’t change the limit per 100 g.
Common mistakes
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Assuming unsalted means low in calories
‘Unsalted’ tells you about the salt content, not the amount of energy. For example, AH’s unsalted fried cashew nuts list 622 kcal per 100 g.
Check the energy and ingredients separately, then calculate the amount for the number of grams you want to eat.
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Treating the retail pack as one coffee-break snack
A 200 g bag contains a different amount from a 25 g portion. AH Terra lists eight portions per pack.
If you want to take a measured amount with you, divide a larger pack into portions beforehand.
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Making a small difference in kcal the deciding factor
PLUS unroasted cashew nuts list 598 kcal per 100 g, while AH Terra unroasted cashew nuts list 599 kcal per 100 g. For 15 g, the calculated difference is 0.15 kcal.
When the difference is that small, also consider the ingredients, flavour, packaging and your own portion size.
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Ignoring a specific safety warning
On 20 May 2026, the NVWA issued a warning about Trader Joe’s unsalted cashew nuts, 170 g, barcode 2003020120930, with a best-before date of 23-09-2026, due to possible metal fragments.
Do not eat that specific pack, even if you still have it at home. The warning applies to that pack and not automatically to all ALDI cashew nuts.
Brands and varieties to compare
Duyvis
Worth considering if you’re comparing a savoury, oven-roasted cashew variety.
- Duyvis describes Cashews Original as oven-roasted without added oil.
- Duyvis lists 604 kcal per 100 g for Cashews Original; AH and Jumbo list 586 kcal per 100 g for their Oven Roasted varieties. Check the label on the specific pack.
Albert Heijn
Offers, among other products, unroasted AH Terra cashew nuts and an unsalted fried variety.
- AH Terra unroasted cashew nuts list 599 kcal per 100 g; the fried cashew nuts in a 170 g tub contain sunflower oil.
- The fried cashew nuts in a tub list 622 kcal per 100 g. These values apply to the varieties mentioned.
Jumbo
Sells unroasted cashew nuts and an unsalted fried variety.
- The 200 g unroasted variety lists 100% cashew nuts and 619 kcal per 100 g.
- The 200 g unsalted variety contains sunflower oil and lists 622 kcal per 100 g.
Lidl
Worth considering if you want to weigh your own portion or prefer to take individual bags with you.
- Lidl offers unsalted cashew nuts in a 500 g pack and Way To Go! in a multipack of 3 × 25 g.
- A 25 g bag is the pack weight, not necessarily the amount that suits your needs.
ALDI
The variety mentioned is Trader Joe’s roasted, unsalted cashew nuts in a 250 g pack.
- ALDI’s product information confirms the preparation method and 250 g pack size.
- Check the label on the pack you choose for its energy and ingredients.
PLUS
Worth considering if you’re looking for unroasted, unsalted cashew nuts in a 200 g bag.
- PLUS lists cashew nuts as an ingredient and 598 kcal per 100 g.
- The product information states that the product may contain peanuts; check the pack if this is relevant to you.
Cashew nuts at Joybuy
These Joybuy cashew nut products are for anyone looking to compare energy per portion, ingredients and preparation methods.
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Jiazhouyuanye Original Flavour Large Cashew Nuts 160g
Ideal if you want to weigh a chosen portion and calculate its energy content.
The product description lists 604 kcal per 100 g, a pack size of 160 g and 100% cashew kernels.
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Duyvis Dry Roasted Cashews 125 g
Suited to anyone looking for a savoury, oven-roasted variety and wanting to weigh their own portion.
The product description lists 586 kcal per 100 g, no added fat or oil, salt in the seasoning mix and 4–5 portions per pack.
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g’woon Cashew Nuts Roasted & Unsalted 200 g
A good choice if you’re looking for roasted, unsalted cashew nuts and want to calculate the energy in your own portion.
The product description lists cashew nuts as an ingredient and 596 kcal per 100 g.
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Be&Cheery cashews with purple skin 180 grade 500g
A larger pack so you can weigh out the amount you want for your coffee break.
The product description lists 500 g, 679 kcal and 1.2 g of salt per 100 g, and names cashew kernels and salt as ingredients.
Frequently asked questions
How do I calculate the calories in my portion of cashew nuts?
Multiply the kcal per 100 g on the label by the weight of your portion, then divide by 100. For PLUS unroasted cashew nuts, 15 g works out at 89.7 kcal and 25 g at 149.5 kcal; 15 g is an example for calculation, not a recommended maximum.
Can ordinary cashew nuts be described as ‘low energy’?
For solid foods, the European Commission sets the limit for a ‘low energy’ claim at no more than 40 kcal (170 kJ) per 100 g. The cashew nut labels mentioned here are above that limit; a smaller portion doesn’t change the claim threshold per 100 g.
Are lightly roasted nuts the only permitted choice?
No. The Voedingscentrum recommends unroasted or lightly roasted nuts because substances can form during roasting. This is nutritional guidance, not a general legal ban on other roasted cashew nuts.
Does roasting make cashew nuts suitable for someone with a cashew allergy?
No. Roasting doesn’t make cashew nuts suitable for someone with a cashew allergy: according to Stichting Voedselallergie, nut allergens remain stable when heated. Check the ingredients list and warnings for possible traces of other allergens.
Which cashew nuts are covered by the NVWA warning?
The NVWA warning issued on 20 May 2026 concerns Trader Joe’s unsalted cashew nuts, 170 g, barcode 2003020120930, with a best-before date of 23-09-2026, due to possible metal fragments. Do not eat that specific pack, even if you still have it at home; the warning is not a judgement on all ALDI cashew nuts.