For a snack to take in your gym bag, choose cashew nuts in a variety, pack size and portion that suit you. To keep track of your protein intake, check the nutritional information for the amount you actually eat. Flink lists 19 g of protein per 100 g for Duyvis Oven Roasted Salted Cashew Nuts: a 25 g portion provides 4.75 g of protein, 151 kcal and 0.375 g of salt. The Netherlands Nutrition Centre says recreational athletes generally don’t need special protein bars or shakes, so don’t automatically treat a protein figure as proof that a product is ‘high in protein’.
You want to know how much a snack contributes to your daily protein intake, without assuming that a product description means it contains enough protein. The Netherlands Nutrition Centre advises recreational athletes to start by looking at their usual varied diet.
You’re looking for cashew nuts that are easy to take with you, perhaps in a multipack or smaller pack. Also check the amount in each pack and the storage instructions. For example, Jumbo advises storing its 130 g pack of unsalted cashew nuts in a cool, dry, dark place.
You want an unsalted nut snack and keep an eye on how much you eat. The Netherlands Nutrition Centre includes unsalted nuts in the Wheel of Five healthy eating guidelines; a whole bag doesn’t automatically count as one portion.
Start by checking the protein per portion, then weigh up the salt, packaging and the amount you want to take with you.
| What to consider | What to look for | Who might prioritise this? |
|---|---|---|
| Protein per portion | Compare protein and energy using the same nutrition table, and work out the figures for the portion you eat. | If I want to know how my snack contributes to my sports nutrition, I check the protein in my own portion. Around 28% of consumers prioritise protein content. |
| Taking it with you and storage | Check the amount in any individual packs and follow the storage instructions on the packaging. | If I’m taking a snack with me, I want practical packaging and to be able to follow the storage instructions. Around 22% of consumers prioritise portability and storage. |
| Portion and energy | Weigh out a portion and compare it with the amount you’d normally eat from the pack. | If I want to choose my snack portion mindfully, I pay attention to the portion size and its energy content. This is the most important consideration for around 22% of consumers. |
| Salt and flavour | Check both the variety name and the salt content; ‘roasted’ alone doesn’t tell you whether salt has been added. | If I want an unsalted snack or consciously choose a salted variety, I check the variety and the label. Around 17% of consumers put salt and flavour first. |
| Pack size | Choose a pack size that suits how you’ll use it, and compare the current price per kilogram when buying. | If I use cashew nuts regularly, I look for a pack that suits how much I eat and lets me portion them myself. Around 11% of consumers prioritise pack size. |
A search term or product description is no substitute for the nutrition table. A stated amount of protein doesn’t, by itself, prove that a product meets a particular sports nutrition goal.
Work out the protein content for your own portion. Nutrition claims may only be used when they are permitted and the specific variety meets the applicable conditions.
The Netherlands Nutrition Centre lists 154 kcal per 25 g portion of generic unsalted cashew nuts. A pack may contain more, and that doesn’t mean the whole contents count as one portion.
Weigh out an amount that suits what you want to eat. Treat 25 g as an example for working out the figures, not as a general portion recommendation.
Duyvis describes its Oven Roasted variety as roasted without added oil. For the salted variety reviewed, Flink lists 49 g of fat and 1.5 g of salt per 100 g. Preparation method, fat and salt are separate properties.
Check the ingredients, preparation method and nutritional information for the exact variety you’re buying.
The NVWA warning issued on 20 May 2026 concerns a specific 170 g pack of TRADER JOE'S unsalted cashew nuts, with barcode 2003020120930 and best-before date 23-09-2026. The warning mentions possible metal particles and doesn’t automatically apply to other varieties.
Don’t eat the batch in question if you find it, and compare the details on the pack with those in the warning.
The Cashews Original range is oven-roasted and comes in a 125 g pack.
AH Unsalted Cashew Nuts 6-pack is an option if you’re looking for a multipack.
Jumbo lists unsalted cashew nuts in a 130 g pack.
The unsalted cashew nuts reviewed are available in a 500 g pack.
TRADER JOE'S roasted unsalted cashew nuts are listed in a 250 g pack.
PLUS lists unsalted, unroasted cashew nuts in a 200 g pack.
Joybuy product options to suit you, whether you’re snacking on cashew nuts at home or on the go.
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A 160 g pack for anyone who wants to eat cashew nuts as they are and choose their own portion size.
The nutritional information lists 19.8 g of protein and 0.028 g of salt per 100 g. The description lists cashew kernels as the only ingredient.
Contains cashew nuts; relevant if you have a cashew or nut allergy.
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A roasted cashew variety in a 125 g pack, for anyone who wants to serve themselves a portion from the bag.
The nutritional information lists 18 g of protein per 100 g. The description says they’re oven-roasted without added fat or oil, with sea salt; according to the product information, the pack contains 4–5 portions.
The product information lists gluten, wheat and peanuts as allergens.
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A salted cashew variety in a 150 g pack for anyone who wants to choose their own portion size.
The nutritional information lists 21 g of protein per 100 g. The product information advises storing in a cool, dry place and sealing the pack well after opening.
Contains cashew nuts; seal the pack well after opening.
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A roasted, unsalted variety in a 200 g pack for anyone who wants to put together their own portion.
The nutritional information lists 18.67 g of protein and 0.067 g of salt per 100 g. Store the pack in a cool, dry place and seal it well after opening.
Contains cashew nuts; relevant if you have a cashew or nut allergy.
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A handy 120 g pack that, according to the product description, is ready to eat as soon as you open it.
The nutritional information lists 16.1 g of protein and 0.9 g of salt per 100 g. The product name specifies cashew nuts with their skins on.
Contains cashew nuts; seal the pack well after opening.
Not necessarily. The Netherlands Nutrition Centre says recreational athletes generally don’t need special protein bars or shakes. Start by looking at your usual varied diet, and assess a snack based on the amount you actually eat.
According to the nutrition table Flink provides for Duyvis Oven Roasted Salted Cashew Nuts, a 25 g portion contains 4.75 g of protein, 151 kcal and 0.375 g of salt. These figures are calculated from the values per 100 g and apply to that specific variety, not to all cashew nuts.
Not just because the protein content per 100 g is listed. The European Commission says nutrition claims may only be used if they are included in the annex to Regulation (EC) No 1924/2006; the NVWA points out that nutrition claims must comply with European rules. Check that the exact product variety meets the relevant conditions before using such a claim.
Follow the storage instructions on the packaging for your variety. For Jumbo Unsalted Cashew Nuts 130 g, the advice is to store them in a cool, dry, dark place. So use your gym bag to carry them, rather than as a place to store them permanently.
The NVWA warning issued on 20 May 2026 concerns TRADER JOE'S unsalted cashew nuts, 170 g, with barcode 2003020120930 and best-before date 23-09-2026, due to possible metal particles. Don’t eat that specific batch if you find it; the warning doesn’t automatically apply to all ALDI cashew nuts.
