Compare cashew nuts based on the protein in the portion you actually eat, and also consider the salt content and packaging. The Voedingscentrum gives an average of 5.3 grams of protein per 25-gram handful of unsalted cashew nuts. If you’re doing intense exercise and need to recover quickly, assess the whole meal, not just the nuts.
To find out how much protein a handful adds to your lunch, consider both the portion and the rest of the meal. The Voedingscentrum gives an average of 5.3 grams of protein per 25 grams of unsalted cashew nuts. The Vereniging Sportdiëtetiek Nederland discusses rapid recovery in the context of intense exercise followed by another session on the same or next day.
If you regularly take nuts with you, a multipack of 25-gram portions may be convenient for grabbing on the go; with a larger bag, you’ll need to portion them out yourself. The Voedingscentrum recommends storing nuts in a well-sealed, dry place.
Compare nutritional values for the same quantity and the exact product variant. Product pages from Albert Heijn, Jumbo, PLUS and Duyvis list different values for protein, energy and salt, so the brand name alone won’t tell you what your portion contains.
Convert the nutritional values per 100 grams to match your weighed portion, then compare the preparation method, salt content and pack size. The NVWA explains that nutrition claims must comply with European rules; a protein figure alone doesn’t prove that a product is allowed to carry the ‘high protein’ claim.
| What to consider | What to look for | Who is this most relevant to? |
|---|---|---|
| Protein per portion | Check the protein per 100 grams for the exact product variant, then convert it to your weighed portion. If you’re recovering after exercise, consider the rest of your lunch too. | After intense exercise, I want to know how much protein my whole lunch provides, not just how much is in the nuts. Around 33% of consumers considering cashew nuts for lunch on the go prioritise protein and the context of recovery. |
| Convenience on the go | Check how many bags are included and the weight of each one, or see whether the packaging can be sealed securely after opening. | When I’m eating on the go, I want to be able to take a measured portion with me without weighing it first. Around 27% of consumers considering cashew nuts for lunch on the go prioritise convenience and portion sizes. |
| Energy and salt | Compare protein, energy and salt on the same portion basis; also check the ingredients and preparation method. | When putting together my lunch, I want to compare the energy and salt per portion. Around 27% of consumers considering cashew nuts for lunch on the go focus mainly on this. |
| Stocking up and storage | Choose a pack size that suits how often you eat the nuts, and follow the storage instructions. | If I use a bag over several lunches, I want to be able to store it in a well-sealed, dry place. Around 13% of consumers considering cashew nuts for lunch on the go prioritise stocking up and careful storage. |
A label value per 100 grams isn’t the amount of protein in a 25-gram portion. For example, the AH variant examined lists 19 grams of protein per 100 grams, which works out at 4.75 grams per 25 grams.
Weigh your portion and use the values for that exact pack. Remember to include the other parts of your lunch too.
Duyvis describes Cashews Original as roasted without added oil, but the manufacturer does list salt and a savoury flavour.
If you want to avoid added salt, check the preparation method, ingredients and salt content separately.
The Voedingscentrum recommends storing nuts in a well-sealed, dry place, as they are susceptible to mould. Poor storage can affect their quality or lead to waste.
Choose an amount you’ll use, and prepare portions in advance if that works for your lunch routine.
Cashews Original is a savoury, oven-roasted variety with seasoning.
AH Cashewnoten ongezouten 170 gram lists a serving size of 25 grams.
The unsalted packs examined are 200 and 500 grams.
Way To Go! Cashewnoten ongezouten is sold as a multipack of 3 × 25 grams.
Trader Joe’s is the product brand name of the 250-gram pack of roasted, unsalted cashew nuts examined; ALDI is the retailer.
PLUS Cashewnoten ongezouten ongebrand 200 gram is an option with cashew nuts as the only ingredient.
These Joybuy products are cashew nuts suitable for lunch on the go, with a range of pack sizes and preparation methods. Compare the nutritional values for equal portions, and check the salt content and allergens.
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The 160-gram pack may suit you if you want to weigh out your own lunch portions.
The product information lists 19.8 grams of protein per 100 grams, which works out at around 4.95 grams per 25-gram portion. The salt content is listed as 0.028 grams per 100 grams.
The ingredients list states 100% cashew kernels; the product contains cashew.
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The 200-gram pack is suitable for weighing out your own lunch portions.
The product information lists 18.67 grams of protein per 100 grams, around 4.67 grams per 25-gram portion, and 0.067 grams of salt per 100 grams.
The title describes these as roasted, unsalted cashew nuts; the ingredients list includes cashew nuts.
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The 125-gram pack is a smaller quantity to portion out yourself.
The product information lists 18 grams of protein and 0.92 grams of salt per 100 grams, which works out at around 4.5 grams of protein per 25-gram portion.
The description lists cashew, gluten, wheat and peanuts as allergens. Check the allergen information on the exact pack.
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The 150-gram pack is an option if you’re looking for salted cashew nuts.
The product description lists 21 grams of protein per 100 grams, around 5.25 grams per 25-gram portion. The ingredients list states 1.0% salt.
The product contains cashew and salt.
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The 500-gram pack may suit you if you want to weigh out several portions in advance.
The product information lists 17.4 grams of protein and 0.9 grams of salt per 100 grams, which works out at around 4.35 grams of protein per 25-gram portion.
The product contains cashew. Follow the storage instructions on the pack if you’re keeping it after opening.
No, assess the whole meal. The Voedingscentrum gives an average of 5.3 grams of protein per 25 grams of unsalted cashew nuts. For intense or prolonged exercise where rapid recovery is needed, the Vereniging Sportdiëtetiek Nederland recommends 0.2–0.4 grams of protein per kilogram of body weight within two hours. This recommendation doesn’t automatically apply to every lunch or light activity.
Multiply the grams of protein per 100 grams by the weight of your portion, then divide by 100. For Jumbo Cashewnoten Ongezouten 200 g, a 25-gram portion works out as: 21.5 × 25 ÷ 100 = 5.375 grams of protein, according to Jumbo’s product page.
Check the ingredients and allergen information for the exact product variant. Cashew nuts contain cashew; some of the packs examined also state that they may contain other nuts or peanuts. The NVWA explains that allergens must be clearly identifiable in the ingredients list.
Store nuts in a well-sealed, dry place. The Voedingscentrum recommends keeping them cool, for example at 10–15 °C; also follow the instructions on the exact pack. For the variant examined, Albert Heijn recommends storing it in a cool, dark, dry place and sealing the pack securely after use.
The NVWA warning dated 20 May 2026 concerns Trader Joe’s 170-gram pack of unsalted cashew nuts, barcode 2003020120930 and best-before date 23-09-2026, due to possible metal fragments. Don’t eat a pack matching this description. The warning doesn’t refer to the separate 250-gram pack.
