If you want less fat per equal amount, compare the label for the exact type of cashew nut. A smaller portion or dry-roasting in the oven without added oil does not, on its own, prove that the fat content is lower. When you’re cycling, portion size and timing matter too: the Netherlands Nutrition Centre advises against eating a large portion high in fat, protein or fibre just before exercise.
You want to compare the fat content of the exact product and avoid confusing a preparation method, such as dry-roasting in the oven without added oil, with a claim that it contains less fat. Duyvis describes how its Cashews Original are prepared; that alone doesn’t tell you how much fat the product contains.
You’re looking for a snack that suits the timing of your ride. The Netherlands Nutrition Centre advises against eating a large portion high in fat, protein or fibre just before exercise.
You want to choose your portion carefully. The Netherlands Nutrition Centre provides reference values for a 25 g handful of unsalted cashew nuts; these aren’t the label values for every supermarket variety.
First decide when you want to eat and how large your portion will be. Then compare the fat content using the same quantity as a basis, and don’t treat a preparation method as proof of a different nutritional composition.
| What to consider | What should you check? | Who is this most relevant to? |
|---|---|---|
| Fat content and claims | Compare the fat content for the same quantity and check that the claim applies to the exact variety. Duyvis says its cashews are dry-roasted in the oven without added oil; this alone doesn’t prove a reduction in fat. | If I want less fat per equal amount, I compare the nutritional information and the claim on the product. Around 31% of consumers say reducing fat is their top buying priority. |
| Timing | Consider how soon before your ride you’ll be eating and how large your portion is. The Netherlands Nutrition Centre advises against eating a large portion high in fat, protein or fibre just before exercise. | If I want to eat something just before a ride, I take the timing and portion size into account. Around 31% of consumers say food just before a ride is their top priority. |
| Portion size | Compare the amount you actually weigh out with the portion on the label. As a category reference, the Netherlands Nutrition Centre uses 25 g of unsalted cashew nuts: 154 kcal, 12.2 g fat and 5.2 g carbohydrate. | I want to manage how much I snack on without pretending that a smaller portion changes the nutritional composition. Around 25% of consumers say portion control is their top priority. |
| Ingredients and storage | Check the ingredients and allergen information, and follow the storage advice on the packaging. The Netherlands Nutrition Centre advises storing cashew nuts in a cool, dark and dry place. | If I use them regularly, I want to know what’s in them and how to store the rest properly. Around 13% of consumers say ingredients and storage are their top buying priority. |
The preparation method tells you how the cashew nuts were made, but it doesn’t tell you by itself how much fat the exact variety contains. The European Commission explains that nutrition claims are subject to specific conditions.
Check the nutritional information and the exact claim on the packaging. Only compare values for the same quantity of product.
The Netherlands Nutrition Centre advises against eating a large portion high in fat, protein or fibre just before exercise. This advice is about timing and isn’t a general ban on cashew nuts.
Take the timing and portion size into account when making your choice.
Eating fewer cashew nuts reduces the amount you eat, but doesn’t change the nutritional composition per equal amount. The Netherlands Nutrition Centre’s reference values for 25 g of unsalted cashew nuts are category data, not values for every supermarket product.
First compare products using the same quantity, then decide on your own portion size.
According to the Netherlands Nutrition Centre, cashew nuts can lose quality or spoil. Sealing the pack properly and storing it in a dry place helps keep them in good condition.
Choose an amount you can use, and follow the label’s advice on the packaging and storage.
Duyvis Cashews Original is an example of cashew nuts that the manufacturer says are oven-roasted without added oil.
AH Cashewnoten ongezouten is a specific unsalted variety whose packaging you can check.
Jumbo Cashewnoten Ongezouten 200 g is a variety you can assess by its portion size and nutritional information.
Lidl lists unsalted cashew nuts as part of its range.
ALDI lists roasted and salted cashew nuts under Trader Joe’s in a 250 g pack.
PLUS Cashewnoten ongezouten ongebrand 200 g is a variety whose product name specifies both its preparation and salt status.
This selection includes plain, salted and unsalted cashew nuts, as well as an oven-roasted variety. Use the product information to assess portion size and preparation method; oven-roasting without added oil doesn’t, on its own, prove fat reduction.
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The ingredients list contains only cashew kernels, making this a suitable option if you’re looking for a variety with no added salt.
Pack size: 160 g.
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This variety may suit you if the preparation method matters; oven-roasting without added fat or oil doesn’t, on its own, prove fat reduction.
The product description says there are 4–5 portions per pack.
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This salted variety is worth considering if salt content is also a factor in your choice.
Pack size: 150 g.
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This roasted, unsalted variety is a good fit if you want to weigh out a portion of unsalted cashew nuts.
Pack size: 200 g.
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The product description calls this a large family pack; bear in mind how much you’ll be able to store once it’s opened.
The description lists cashew nuts and salt; the pack size is 500 g.
The Netherlands Nutrition Centre advises against eating a large portion or foods high in fat, protein or fibre just before exercise. Choose your snack with the timing in mind; this advice isn’t a ban on eating cashew nuts at other times.
No. The preparation method alone doesn’t prove a lower fat content. Compare the nutritional information for the exact variety using the same quantity as a basis, and assess any nutrition claim separately.
As a category reference, the Netherlands Nutrition Centre gives the values for 25 g of unsalted cashew nuts as 154 kcal, 12.2 g fat and 5.2 g carbohydrate. Check the label for the values for the specific pack.
Check the ingredients list and allergen information on the packaging. The NVWA states that allergens which must be declared should be clearly distinguished in the ingredients list; the exact information may depend on the product details.
Do not eat Trader Joe’s unsalted cashew nuts, 170 grams, with barcode 2003020120930 and best-before date 23-09-2026. On 20 May 2026, the NVWA warned that they may contain metal fragments; this applies to that specific pack.
