Label-conscious snackers looking for less fat
You want a lighter morning break and look at verifiable nutritional information, rather than relying on terms such as unsalted or oven-roasted. Assess fat, energy and salt separately.
Who is this guide for?
People who regularly eat unsalted nuts
You’re looking for a simple nut snack and prefer an unsalted option. The Netherlands Nutrition Centre recommends eating a handful of unsalted nuts every day and varying the types you choose.
Snackers who want to avoid added oil
You pay attention to how your food is prepared and don’t want added oil. Duyvis describes Cashews Original as oven-roasted without added oil; also check the nutritional information and other ingredients.
What should you look for when buying?
First decide whether you’re looking for a product with less fat or simply want to eat fewer cashew nuts. Then check the salt, preparation method and packaging separately.
| What to consider | What should you look for? | Who is this important for? |
|---|---|---|
| Fat content and claim | Compare the fat content on the same weight basis and check the exact product variant and the evidence behind any nutrition claim. | If I’m looking for less fat in the nuts themselves, I want to compare the label with the precise claim. Around 36% of consumers say a demonstrably lower fat content is their top requirement. |
| Portion size | Weigh your portion and calculate the nutritional values using the same basis as the label. | If my main aim is to eat less during my morning break, weighing out a portion in advance helps me decide how much to have. Around 29% of consumers prioritise portion control. |
| Salt | Check whether the exact variant is unsalted and look at the salt content separately from the fat content. | If I want an unsalted nut snack, I check both the variant and the nutrition table. Around 21% of consumers say an unsalted recipe is their main criterion. |
| Preparation and storage | Check the preparation description, net weight and storage instructions for the pack you choose. | If I want to keep cashew nuts for several breaks, I consider how they’re prepared and whether the pack size suits the way I’ll use them. Around 14% of consumers say ease of preparation and storage matters most. |
Common pitfalls
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Assuming unsalted or made without added oil means lower in fat
These descriptions refer to salt or preparation. On their own, they don’t show that the fat content is lower.
Compare fat and energy separately on the same weight basis, and check the exact product variant.
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Calling a smaller portion a lower-fat product
A smaller portion of the same product doesn’t change its composition per 100 g; it only changes how much you eat.
Distinguish between less fat per 100 g and less fat in the portion you’ve weighed out. Use the nutritional information on the label to work this out.
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Ignoring a specific product warning
The NVWA warned that Trader Joe’s 170 g pack of unsalted cashew nuts, barcode 2003020120930 and best-before date 23-09-2026, may contain metal fragments. The warning applies to this specific pack.
If you still have this pack, check the product name, weight, barcode and best-before date, and don’t eat the cashew nuts in question. Don’t assume the warning applies to other variants.
Brands to consider
Duyvis
Cashews Original is an option if you’re specifically looking for oven-roasted cashews made without added oil.
- Duyvis describes the cashew nuts as oven-roasted without added oil.
- This preparation description doesn’t, on its own, prove a lower fat content; check the nutritional information separately.
Albert Heijn
AH Unsalted Cashew Nuts is a specific unsalted option to include in your comparison.
- The product name identifies the variant as unsalted.
- Unsalted doesn’t mean lower in fat. Albert Heijn recommends checking the packaging, as product information can change.
Jumbo
The range includes several cashew nut options, including unsalted, salted, unroasted and dry-roasted varieties.
- The different varieties and pack sizes give you options based on salt, preparation and quantity.
- Unsalted doesn’t prove that a product contains less fat. Jumbo Cashew Nuts Unsalted 200 g is described as containing naturally occurring sodium.
Lidl
The product page for unsalted cashew nuts offers an unsalted option.
- The variant is identified as unsalted.
- The salt description doesn’t show that the fat content has been reduced.
ALDI
Trader Joe’s Roasted Unsalted Cashew Nuts are available in a 250 g pack.
- The product description gives the preparation method, unsalted variant and pack weight.
- These details don’t prove a lower fat content. The NVWA warning about a 170 g pack doesn’t automatically apply to the 250 g variant.
PLUS
PLUS Unsalted Unroasted Cashew Nuts 200 g combines an unsalted variant with an unroasted preparation method.
- The product page identifies the variant and the 200 g pack size.
- Unroasted and unsalted doesn’t prove a lower fat content. PLUS notes that nutritional values and allergen information can change.
Cashew nuts at Joybuy
This selection at Joybuy includes cashew nut snacks described as salted, unsalted and made without added oil. If you’re looking for less fat, compare the nutritional information on the exact pack.
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Xue Ji Chaohuo Salted Cashew Nuts with Skin, 120 g
An option if you’re looking for salted cashew nuts with the skin on; bear in mind that salt has been added.
The nutrition table lists 42,9 g of fat per 100 g.
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Jiazhouyuanye Original Flavour Large Cashew Nuts, 160 g
An option if you’re looking for cashew nuts without an additional flavour variant listed.
The nutrition table lists 47,7 g of fat per 100 g. The ingredients list names cashew kernels only.
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Duyvis Dry Roasted Cashews, 125 g
An option if you’re looking for cashew nuts made without added oil; this is a preparation detail, not proof of lower fat content.
The nutrition table lists 43 g of fat per 100 g. The pack is described as containing 4–5 portions. The ingredient information lists cashew nuts, gluten, wheat and peanuts as allergens.
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Verse Klassenoten Salted Cashew Nuts, 150 g
An option if you’re looking for roasted and salted cashew nuts to snack on.
The nutrition table lists 48 g of fat per 100 g.
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g'woon Roasted Unsalted Cashew Nuts, 200 g
An option if you’re looking for a roasted, unsalted variety; check the fat and salt content separately.
The nutrition table lists 46,67 g of fat per 100 g. The product information identifies cashew nuts as tree nuts.
Frequently asked questions
Are unsalted cashew nuts automatically lower in fat?
No. Unsalted describes the salt variant, not a lower fat content. Jumbo says its 200 g pack of unsalted cashew nuts contains naturally occurring sodium; check the nutritional information separately to compare fat content.
Are cashews made without added oil the same as low-fat cashews?
No. Duyvis describes Cashews Original as made without added oil, which refers to how they’re prepared. Assess the fat content separately using the nutritional information.
How do I calculate the nutritional values for my portion?
If the label gives values per 100 g, multiply each value by the weight of your portion in grams and divide by 100. This calculates the amount in your portion, but doesn’t change the composition per 100 g.
Where can I check allergen information?
Check the allergen information on the packaging of the exact product. The NVWA says this information must appear on the label of prepacked products.
What rules apply to a nutrition claim such as ‘reduced fat’?
According to the NVWA, nutrition claims must comply with European rules. The European Commission states that only nutrition claims listed in the Annex to Regulation (EC) No 1924/2006 are permitted. So don’t assess a claim based on the product name alone.