Cashew nuts can be part of your post-ride diet, but they’re not a complete sports nutrition option: Voedingscentrum lists 5.3 grams of protein and 154 kcal for a 25-gram handful of unsalted cashew nuts. Compare the nutritional information for the exact product with your portion and when you plan to eat it; carbohydrates are also important for endurance exercise. The European Commission and the NVWA explain that nutrition claims must meet European requirements, so a protein figure alone doesn’t confirm that a product can be labelled ‘high in protein’.
You want to know how much protein a regular portion of cashew nuts adds after an intense ride, without immediately opting for a specialist sports product. Voedingscentrum lists 5.3 grams of protein for 25 grams of unsalted cashew nuts.
You’re looking for a snack that suits your ride and the time you eat it. Voedingscentrum points out that carbohydrates are important for endurance exercise, and that foods high in fat, protein and fibre may cause discomfort if eaten just before exercise.
You compare raw, roasted and seasoned cashew nuts by ingredients, portion size and storage. Check the information on the exact pack; terms such as ‘unsalted’ don’t tell you everything about the ingredients.
First, compare the protein in your own portion and consider when you’ll eat it. Then check the ingredients, salt content and pack size.
| What to consider | What should you look for? | Who should pay closer attention? |
|---|---|---|
| Protein per serving | Compare the protein per 100 grams on the label and calculate how much that means for the amount you eat. | After an intense ride, I want to know how much protein my usual portion adds, not just what’s listed per 100 grams. For around 33% of consumers, adding protein to their cycling routine is the top priority. |
| When to eat around your ride | Decide whether you want to eat the nuts before, during or after cycling; also consider carbohydrates, fat and fibre. | If I eat just before setting off, I want a snack that suits the occasion and isn’t a large portion. For around 27% of consumers, nutrition around the ride is the main consideration. |
| Ingredients and salt | Check the percentage of cashew nuts, any oil, added salt and the ingredients in any flavouring mix. | When I’m looking for a simple ingredient list, I want to see on the label whether oil or a flavour coating has been added. This is the main priority for around 20% of consumers. |
| Packaging and storage | Choose a net weight that suits how you use the product and follow the storage advice on the label. | If I eat cashew nuts regularly, I look for a pack that suits how much I use and can be stored properly once opened. This practical consideration matters most to around 13% of consumers. |
| Allergens | Read the latest ingredient and allergen information, including warnings about possible cross-contamination. | If I have a relevant food allergy, I want to check first that the exact pack is suitable for my avoidance requirements. Allergen information is the most important buying consideration for around 7% of consumers. |
According to Voedingscentrum, a 25-gram portion of unsalted cashew nuts contains 5.3 grams of protein. Getting enough carbohydrates is also important for endurance exercise.
Consider the portion as part of your overall meals and cycling routine, rather than focusing on the protein figure alone.
The unsalted varieties from Albert Heijn and Jumbo that were reviewed contain sunflower oil. So the name on the front doesn’t always tell you everything that’s in the ingredients list.
Check the ingredients on the pack as well as the product name.
Duyvis Original and the separate Sea Salt variety have different ingredients. The same brand name or pack weight doesn’t mean they’re the same product.
Compare the full variety name, ingredients, nutritional information and product code.
Voedingscentrum notes that foods high in fat, protein and fibre can stay in your stomach for longer and may cause discomfort just before exercise.
Match your portion and when you eat it to your activity, and avoid a large meal just before setting off.
The AH Unsalted Cashew Nuts reviewed are a roasted variety in a 170-gram pack.
The own-brand varieties reviewed offer a choice between raw and roasted unsalted cashew nuts.
The PLUS Unsalted Raw Cashew Nuts reviewed come in a 200-gram pack.
Cashews Original is a savoury-seasoned, oven-roasted variety. Duyvis describes the preparation as involving no added oil.
Lidl also describes its Way To Go cashew supply chain for consumers who consider processing and origin when making a choice.
The Dutch product page reviewed is for TRADER JOE'S Roasted Unsalted Cashew Nuts, 250 grams.
These product picks are cashew nuts for a snack or meal, with varieties ranging from plain to seasoned or salted.
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Ideal if you’re looking for plain cashew nuts to snack on or add to yoghurt or muesli.
The label lists 19.8 grams of protein and 0.028 grams of salt per 100 grams, with 100% cashew kernels.
Contains cashew nuts.
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Ideal if you’re looking for roasted, unsalted cashew nuts to snack on or use in cooking or baking.
The label lists 18.67 grams of protein and 0.067 grams of salt per 100 grams.
Contains cashew nuts.
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Ideal if you’re looking for cashew nuts to snack on every day or use in cooking and baking.
The label lists 16.4 grams of protein and 1.2 grams of salt per 100 grams; the ingredients are cashew kernels and salt.
Contains added salt and cashew nuts.
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Ideal if you’re looking for a savoury-seasoned cashew variety to snack on.
The label lists 18 grams of protein and 0.92 grams of salt per 100 grams, with 98% cashew nuts and a savoury coating.
The allergen information lists cashew nuts, gluten, wheat and peanuts.
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Ideal if you’re looking for salted cashew nuts for everyday use.
The label lists 21 grams of protein and 1.0 grams of salt per 100 grams; the ingredients include 98% cashew nuts and sunflower oil.
Contains added salt and cashew nuts.
Most recreational athletes don’t need specialist protein products. Voedingscentrum says that athletes can generally get enough protein from a varied diet, so start by looking at your overall diet.
Multiply the protein per 100 grams on the label by the weight of your portion, then divide by 100. If the product contains 19 grams of protein per 100 grams, a 25-gram portion works out at 4.75 grams of protein; this is calculated using the value on the label.
Read the latest ingredient and allergen information on the exact pack, including any warnings about cross-contamination. The NVWA emphasises that allergens must be clearly identified on the label; some of the products reviewed also mention possible traces of peanuts or other allergens.
Store cashew nuts in a cool, dark, dry place in an airtight container, and follow the product-specific label. As general storage advice, Voedingscentrum says opened unsalted cashew nuts can be kept in a kitchen cupboard for six months.
No. The NVWA warning dated 20 May 2026 applies only to TRADER JOE'S Unsalted Cashew Nuts, 170 grams, with barcode 2003020120930 and best-before date 23-09-2026. The instruction for that specific pack is not to eat the cashew nuts because they may contain metal fragments.
