If you want to eat less fat while enjoying drinks, start by checking how much you actually eat, then compare the nutritional values per 100 g for the exact variety. Unsalted, unroasted or made without added oil does not automatically mean low in fat: according to the European Commission, a solid food can only carry that claim if it contains no more than 3 g of fat per 100 g.
If you want to eat less fat and energy but still serve cashew nuts, pay attention to how much you actually eat. The Voedingscentrum gives average values of 12.2 g of fat and 154 kcal per 25 g serving of unsalted cashew nuts. These are averages, not product specifications for every brand.
Want to know whether another variety really has a different nutritional profile? Compare the ingredients and nutritional values per 100 g on the exact pack. ‘Unsalted’, ‘unroasted’ and ‘made without added oil’ do not mean the same thing.
If your main aim is to avoid added salt, check the ingredients and salt content separately from the fat content. In the Voedingscentrum’s average tables, salted and unsalted cashew nuts contain the same amount of fat per 25 g serving, but their salt content differs.
Start by checking how much you actually eat. Then compare the nutritional profile per 100 g, and treat salt, preparation and pack size as separate considerations.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Fat and energy per serving | Weigh the amount you eat and use the values per 100 g on the same pack to work it out. | If my main aim is to eat less fat and energy, I want to know how much I actually serve myself. Around 36% of consumers prioritise portion control. |
| Nutritional profile per 100 g | Compare fat and energy per 100 g, and read the ingredients for the exact variety. | If I’m looking for a different nutritional profile rather than simply a smaller serving, I compare the labels first. Around 29% of consumers prioritise product composition. |
| Added salt | Check both the ingredients list and the salt content; assess salt and fat separately. | If I want to avoid added salt, I check this separately from the fat content. Around 21% of consumers make this their first selection criterion. |
| Pack size and storage | Choose a net weight that suits how you’ll use the product, and follow the storage instructions on the pack. | If I want to serve the right amount for drinks and store the rest properly, I check the pack size and whether it can be resealed. Around 14% of consumers prioritise this practical consideration. |
The Voedingscentrum’s average values for salted and unsalted cashew nuts both work out at 12.2 g of fat per 25 g serving, although the salt content differs.
Compare salt and fat separately, then check the nutritional information for the variety you’re buying.
AH Terra Unroasted Cashew Nuts lists only cashew nuts as an ingredient, but its product page states that it contains 47 g of fat per 100 g. That is above the maximum of 3 g per 100 g required for a ‘low fat’ claim on solid foods, as explained by the European Commission.
Use the preparation description to compare ingredients, and the nutritional information to assess the fat content.
A smaller serving may provide less fat and energy, but it does not change the product’s composition per 100 g.
First compare the same quantity per 100 g, then use those figures to work out the amount you actually eat.
Duyvis describes Cashews Original as oven-roasted without added oil.
Among the varieties listed, AH Terra Unroasted Cashew Nuts differ from AH Baked Unsalted Cashew Nuts in their preparation and ingredients.
Jumbo Unsalted Cashew Nuts are an option if you’re keeping an eye on added salt.
The Dutch Lidl product page lists unsalted cashew nuts, which may be an option if added salt is your main consideration.
Under the Trader Joe’s brand, ALDI lists products including roasted, unsalted cashew nuts in a 250 g pack.
PLUS Fairtrade Unsalted Cashew Nuts are a roasted variety with a product-specific Fairtrade description.
A selection of Joybuy cashew nut products for drinks. Check the flavour, preparation and nutritional values on each pack.
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An option to compare if you’re looking for cashew nuts to serve with drinks; the product title lists Original Flavour and 160 g.
This product does not meet the threshold for a ‘low fat’ claim. Check the nutritional information on the exact pack.
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The product information describes oven-roasting without added oil, which may be a useful distinction if you’re considering how the nuts are prepared.
Made without added oil does not mean low in fat; check the fat content on the label of the exact pack.
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The product title lists salted cashew nuts. Check salt and fat separately if you want to choose a variety that suits your needs when serving drinks.
This product does not meet the threshold for a ‘low fat’ claim. Check the nutritional information on the exact pack.
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The product title lists roasted, unsalted cashew nuts in a 200 g pack. Check the nutritional values if fat is your main point of comparison.
‘Unsalted’ does not mean low in fat. Check the label for the exact variety.
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An option if you’re looking for salted cashew nuts; the product title also notes that the nuts have their skins on.
This product does not meet the threshold for a ‘low fat’ claim. Compare the nutritional values on the exact pack.
For solid foods, a ‘low fat’ claim requires a maximum of 3 g of fat per 100 g, according to the European Commission. The cashew varieties checked do not meet this threshold. This relates to the use of the nutrition claim, not a ban on eating ordinary cashew nuts.
No. Here, 25 g is the serving size used in the Voedingscentrum tables consulted and on some product labels. Use it as a basis for calculations, not as personal dietary advice.
Follow the instructions for the exact variety. For the products listed, Albert Heijn recommends storing them in a cool, dark and dry place and sealing the pack well. For the Duyvis pack checked, Jumbo recommends transferring the nuts to a light-proof, airtight container after opening.
Before buying, read the allergen information on the exact pack, including details of any other allergens. The cashew products checked list cashew nuts as an allergen. According to the Netherlands Food and Consumer Product Safety Authority, allergen information must appear on the label of prepacked foods. Being unsalted or made without added oil does not make a product suitable for someone who needs to avoid cashews.
The Albert Heijn and Jumbo product pages checked warn that young children can choke on nuts. This buying guide therefore does not recommend serving whole cashew nuts to young children.
