If you want to snack mindfully around your cycle rides, weigh your portion and check the nutritional information on the exact pack: the Netherlands Nutrition Centre’s general reference is 154 kcal per 25 grams of unsalted cashew nuts. For long, intense exercise, snacking is different from fuelling your ride, so assess your needs separately. Unsalted, unroasted and roasted describe product characteristics, but do not in themselves mean a lower calorie content.
If mindful snacking matters more to you than taking as much energy as possible with you, it helps to know how much you’re eating and assess the energy in your weighed portion. The Netherlands Nutrition Centre’s general nutritional reference is a useful starting point.
If you want to know whether a snack is suitable for prolonged exercise, consider when you eat it and its nutritional content too. The Netherlands Nutrition Centre distinguishes between regular exercise and long, intense training.
If you’re looking for an unsalted option, also check whether the cashew nuts are unroasted or roasted. The exact product description will help you choose the right option; how it’s prepared doesn’t prove that it has fewer calories.
First decide whether you’re looking for a snack or fuel for an intense ride. The Netherlands Nutrition Centre’s general reference is 154 kcal per 25 grams of unsalted cashew nuts; always check the packaging of the exact product before choosing.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Energy per portion | Weigh the amount and calculate the kcal per portion using the value per 100 grams on the packaging. | If I want to weigh my snack mindfully, I need to know how much energy my portion contains. Around 36% of consumers put portion control first when buying. |
| Fuel for your ride | Choose according to when you’ll eat it and the duration and intensity of your ride. Compare the carbohydrates and fat per portion. | For a long or intense ride, I want to choose food that suits my effort, rather than simply making my snack as small as possible. Around 28% of consumers prioritise fuel for their ride. |
| Preparation and salt | Check the product name and ingredients. Unsalted, unroasted and roasted are different characteristics. | If I want unsalted cashew nuts, I then look for a preparation that suits my preference. Around 22% of consumers give the unsalted option top priority. |
| Pack size | Compare the net weight and current unit price; a pack isn’t automatically one portion. | When I want to stock up, I look for an amount that suits how I use them and divide it into portions myself. Around 14% of consumers prioritise pack size. |
A smaller portion contains less energy because you eat less, but it doesn’t change the composition of the cashew nuts. The Netherlands Nutrition Centre’s general reference is 154 kcal per 25 grams.
Weigh your portion and calculate its energy using the nutritional information on the exact pack.
A snack at home and food for long, intense exercise don’t necessarily serve the same purpose. The Netherlands Nutrition Centre’s reference portion contains 5.2 grams of carbohydrates and 12.2 grams of fat.
First decide whether you’re looking for a snack or fuel for a long, intense ride. Then consider when you’ll eat it and the nutritional value per portion.
Duyvis describes the preparation of Cashews Original as oven-roasted without added oil. This isn’t proof of a lower energy content.
Use the preparation method to decide what suits your taste, and compare the calories using the nutritional information.
The NVWA warning dated 20 May 2026 concerns Trader Joe's unsalted cashew nuts, 170 grams, with barcode 2003020120930 and best-before date 23-09-2026. The warning applies to that specific pack, not automatically to other versions.
Do not eat the affected pack. Check the contents, barcode and best-before date before applying the warning to a product.
Duyvis describes Cashews Original as oven-roasted, savoury and prepared without added oil.
Albert Heijn lists AH Cashewnoten ongezouten (AH unsalted cashew nuts).
Jumbo lists unsalted cashew nuts in 200- and 500-gram packs, among other options, alongside unroasted and salted varieties.
Lidl lists unsalted cashew nuts.
ALDI lists Trader Joe's roasted, unsalted cashew nuts in a 250-gram pack.
PLUS lists unsalted, unroasted cashew nuts in a 200-gram bag.
The Joybuy products below are cashew nuts in a range of pack sizes and preparations. Compare the nutritional information per 100 grams and weigh the portion you eat.
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Suitable as a snack when you want to weigh out your own portion.
The product description lists cashew kernels as the only ingredient and states 604 kcal per 100 grams. Contains cashew.
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A good choice if you’re looking for savoury, roasted cashews and want to weigh out your portion.
The product description mentions oven-roasting, sea salt and 586 kcal per 100 grams. According to the description, the pack contains 4–5 portions. The listed allergens include gluten, wheat and peanuts.
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A good choice if you’re looking for roasted, salted cashews.
The product description states 596 kcal per 100 grams and gives the pack size as 150 grams. Contains cashew nuts.
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A good choice if you’re looking for roasted cashews without salt.
The product title says roasted and unsalted; the product description states 596 kcal per 100 grams and gives the pack size as 200 grams. Contains cashew nuts.
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A good choice if you’re looking for a larger pack of cashew nuts and want to weigh out your own portions.
The product description states 679 kcal per 100 grams, gives the pack size as 500 grams and lists salt as an ingredient. Contains cashew nuts.
The Netherlands Nutrition Centre’s general reference is 154 kcal per 25 grams of unsalted cashew nuts. That works out at 61.6 kcal for 10 grams and 92.4 kcal for 15 grams. These figures are calculations based on the reference value, not label values for every brand.
According to the Netherlands Nutrition Centre, sports bars and gels aren’t needed when you exercise for less than an hour. They can help replenish energy during long, intense training. This doesn’t mean that cashew nuts are an essential sports product.
Sports Dietitians Australia advises choosing familiar foods you know you tolerate well before exercise, and trying out snacks and meal timings during training. This general advice doesn’t guarantee that a particular portion of cashew nuts will suit everyone.
Check the current label: according to the NVWA, pre-packed products must have allergen information on the label, and cashew is included on the official list under nuts. If you have an allergy, don’t base your choice solely on a product name in an online shop.
The NVWA warning dated 20 May 2026 concerns Trader Joe's unsalted cashew nuts, 170 grams, with barcode 2003020120930 and best-before date 23-09-2026, due to possible metal fragments. Do not eat that specific pack. The best-before date has passed, but that doesn’t change the advice for any affected packs you may have kept; the warning doesn’t automatically apply to other varieties.
