Cashew nuts aren’t a low-calorie snack. If you want to enjoy them while gaming, it’s best to weigh out a portion beforehand and use the energy value on the label to work out how much it contains. The Voedingscentrum (Netherlands Nutrition Centre) lists 154 kcal per 25 grams of unsalted cashew nuts. Unsalted, roasted and salted varieties differ in how they’re prepared and in their salt content, but these characteristics alone don’t prove that one has a lower energy value.
If you want to eat cashew nuts while gaming and find out how much energy your chosen portion provides, weigh it out and use the value on the label to calculate it. The Voedingscentrum (Netherlands Nutrition Centre) lists 154 kcal per 25 grams of unsalted cashew nuts. This is general information about the category, not a value that applies to every brand or variety.
If an unsalted snack matters more to you than a savoury, salted flavour, check that the exact pack is labelled as unsalted. The Voedingscentrum includes unsalted nuts in its Schijf van Vijf (Five-a-Day Wheel); this choice doesn’t automatically tell you anything about the calorie content.
If you’re choosing between unroasted, roasted or oven-roasted cashew nuts, consider the preparation method alongside the nutritional information. Roasted, or made without added oil, doesn’t automatically mean the nuts are low in energy.
First decide how much you want to eat, then compare the ingredients, preparation method and pack size you’re looking for. Use the nutritional information on the exact pack to calculate the energy content.
| What to consider | What to look for | Who it matters to |
|---|---|---|
| Energy per portion | Weigh out your preferred portion and calculate its energy using the kcal per 100 g shown on the pack. | If I want to know how much energy my portion provides while gaming, I weigh it out and check the label. Portion size and energy content are top priorities for around 42% of consumers. |
| Unsalted ingredients | Look specifically for the word ‘unsalted’ on the exact variety. | If I’m looking for a snack with no added salt, I check the variety name rather than trying to work out the calorie content from the salt information. Unsalted ingredients are the top priority for around 25% of consumers. |
| Preparation and flavour | Compare unroasted, roasted or oven-roasted varieties, and check the energy and salt content separately. | If I want a particular preparation method or salted flavour, I check those details as well as the label. Preparation and flavour are top priorities for around 17% of consumers. |
| Pack size and storage | Choose a net weight that suits the amount you want to portion out. Seal the rest well and store it in a cool, dry place. | If I want to divide a pack between several snack breaks, I consider its size and how to store the rest. Pack quantity and storage are top priorities for around 16% of consumers. |
A smaller portion contains less energy than a larger portion of the same product, but it doesn’t change the energy per 100 grams. The Voedingscentrum lists 154 kcal per 25 grams of unsalted cashew nuts.
Weigh out the amount you want to eat and calculate its energy using the nutritional information on the exact pack. Don’t describe a product as low in calories just because the portion is small.
Duyvis describes Cashews Original as oven-roasted without added oil. That’s a product characteristic, not proof that it has a low energy value. Flink lists 604 kcal and 1.5 g of salt per 100 g for the specific 125 g pack of Duyvis Oven Roasted Salted Cashew Nuts.
Check the preparation method, energy and salt as separate characteristics, and make sure the information applies to exactly the same variety.
Pack sizes of 200 or 250 grams are packaging quantities, not recommended portions.
Before you start gaming, put the amount you want to eat in a small bowl. Seal the rest well and store it somewhere dry and preferably cool, following the advice from the Voedingscentrum and the instructions on the pack.
Worth considering if you want to compare an oven-roasted variety with nuts prepared in other ways.
AH Cashewnoten ongezouten is a relevant choice if you prefer an unsalted snack.
The product page lists Jumbo Cashewnoten Ongezouten 200 g.
Lidl lists an unsalted cashew variety in its supermarket range.
ALDI lists TRADER JOE'S Cashewnoten geroosterd en ongezouten in a 250 g pack.
PLUS Cashewnoten ongezouten ongebrand 200 g is worth considering if you’re specifically looking for an unroasted, unsalted variety.
This selection of Joybuy products includes cashew nuts in different flavours, preparation styles and pack sizes. Compare the exact pack and its nutritional information; the product name alone doesn’t show that a variety is low in calories.
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The 160 g pack is a handy option if you want to weigh out a portion yourself. Use the nutritional information on the exact pack to calculate the energy in your portion.
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The product name indicates that these cashew nuts are dry-roasted. Compare the energy and salt on the pack with your preferred portion; the preparation method alone doesn’t tell you how much energy that portion provides.
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The product name indicates that these are salted cashew nuts in a 150 g pack. If you want to keep your portion in check, weigh out the amount you want and check the energy and salt information on the label.
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The product name describes roasted, unsalted cashew nuts in a 200 g pack. Unsalted tells you about the salt, not the calorie content, so check the nutritional information for this pack.
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The product name indicates that these are salted cashew nuts with their skins on, in a 120 g pack. Check the nutritional information and decide on your preferred portion before measuring it out.
Multiply the kcal per 100 grams on the pack by the weight of your portion in grams, then divide the result by 100. The Voedingscentrum lists 154 kcal per 25 grams of unsalted cashew nuts; don’t use this general category information as the exact nutritional value for every brand or variety.
For solid foods, the ‘low energy’ claim is only permitted when the product contains no more than 40 kcal (170 kJ) per 100 grams. The European Commission sets out this condition for the nutrition claim. A small portion doesn’t change the value per 100 grams, so it doesn’t make a product eligible for the claim.
Keep the nuts well sealed in a dry, preferably cool place. The Voedingscentrum gives 10–15 °C as an example; also follow the storage instructions on your own pack.
Check the allergen information on the exact pack. According to the NVWA and the European Union, allergens must be clearly stated and highlighted in the ingredients list. Choosing an unsalted variety doesn’t change the allergen information.
The NVWA warning dated 20 May 2026 applies to TRADER JOE'S unsalted cashew nuts in a 170-gram pack with barcode 2003020120930 and best-before date 23-09-2026. The NVWA advises against eating these specific cashew nuts. The warning doesn’t apply to all ALDI cashew nuts.
