Cashew nuts can complement your daily diet or form part of a post-training meal. To compare options, look at the protein per serving, not just per 100 g. Getting enough carbohydrates remains important during long training sessions, and large portions high in fat, protein or fibre are less suitable just before a run. So a higher protein figure doesn’t automatically make one variety the right choice for every occasion.
You want to know how much protein a serving of cashew nuts adds to your daily diet, without mistaking a snack for a complete recovery meal. The Netherlands Nutrition Centre discusses athletes’ protein requirements in the context of their overall diet.
You’re looking for a suitable time to eat and want to avoid a large portion just before a run interfering with your carbohydrate plan or making you uncomfortable. The Netherlands Nutrition Centre advises against eating large portions high in fat, protein or fibre just before exercise.
You eat cashew nuts regularly, so you pay attention to the ingredients, salt, packaging and how you store them. The Netherlands Nutrition Centre advises keeping nuts dry and in a tightly sealed container.
| What to consider | What to check | Who is this important for? |
|---|---|---|
| Protein per serving | Compare the label per 100 g and per serving. Jumbo lists 21.5 g of protein per 100 g, Albert Heijn 19 g and PLUS 18.5 g for the varieties reviewed. These figures are taken from the labels of those specific products. | If I want to know what my usual serving contributes, I look beyond the figure per 100 g. Around 34% of consumers say adding protein is their top priority. |
| Training timing | Decide whether you’ll eat cashew nuts outside your running session or just before training. The Netherlands Nutrition Centre emphasises that endurance athletes need enough carbohydrates as well as protein and fat. | If I’m planning what to eat before a long training session, I don’t want to mistake a snack for complete fuelling, and I take the timing into account. Around 33% of consumers prioritise fuelling and timing around training. |
| Ingredients and salt | Read the ingredients list and nutrition information on the exact pack. The PLUS variety reviewed lists only cashew nuts as an ingredient and may contain peanuts; the Jumbo variety reviewed lists sunflower oil. | If I’m mainly concerned about ingredients, salt or allergens, I check the packaging of the variety I’m buying. Around 20% of consumers prioritise ingredients and salt. |
| Packaging and storage | Compare the pack size with how much you use and follow the storage instructions. The Netherlands Nutrition Centre advises keeping nuts dry and in a tightly sealed container. | If I eat cashew nuts regularly, I want to choose an amount I can store properly. Around 13% of consumers focus mainly on packaging and storage. |
Endurance sports also call for enough carbohydrates. Looking only at the protein content won’t tell you what you need around a long training session. The Netherlands Nutrition Centre discusses carbohydrates alongside protein and fat.
First decide whether you’re looking for something to add to your daily diet, a recovery meal or food to eat around a long training session.
How much protein you eat depends on the weight of your serving and the label value for the exact variety.
Weigh your usual serving, then multiply the protein figure per 100 g by the serving weight divided by 100.
Duyvis describes Cashews Original as oven-roasted without added oil, but the ingredients do include salt and flavourings.
Check the preparation method, ingredients and nutrition information separately on the packaging.
Nuts are susceptible to mould. So the amount you buy is also a practical choice, depending on how you can store the pack.
Choose an amount that suits how much you use, and keep the nuts dry and in a tightly sealed container, as advised by the Netherlands Nutrition Centre.
Duyvis describes Cashews Original as an oven-roasted variety with a savoury flavour, for anyone looking for a seasoned snack.
The AH Cashewnoten ongezouten 170 g variety reviewed is a roasted product with a stated serving size of 25 g.
The Jumbo Cashewnoten Ongezouten 200 g variety reviewed is an example you can use to compare the protein values of specific unsalted varieties.
Lidl Netherlands lists Alesto cashew nuts and describes Way To Go cashew nuts as a Fairtrade option.
ALDI Netherlands lists Trader Joe’s roasted, unsalted cashew nuts in a 250 g pack.
PLUS Cashewnoten ongezouten ongebrand 200 g is an option if you’re looking for a simple ingredients list.
These products are cashew nuts in different pack sizes and named flavour or preparation varieties. Compare the label and serving size on the exact pack with when you plan to eat them and your preferences.
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The product description suggests adding them to yoghurt or muesli, or using them in baking. Check the ingredients and nutrition information on the pack for the serving you eat.
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A good fit if you’re looking for a savoury, oven-roasted snack. The listed ingredients include salt and flavourings, so read the label if these are things you want to consider.
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A good fit if you’re looking for salted cashew nuts; check that the salt and sunflower oil suit your preferences.
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For anyone looking for roasted, unsalted cashew nuts; check the nutrition information and serving size on the pack.
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The product description mentions everyday snacking and using them in baking or cooking. Salt is listed in the ingredients, so check the label if you want to take this into account.
The Netherlands Nutrition Centre recommends 1.4 g of protein per kilogram of body weight per day for committed endurance athletes. This applies to your overall diet, not to one serving of cashew nuts. For personalised advice, the Netherlands Nutrition Centre recommends speaking to a dietitian who specialises in sports nutrition.
The Netherlands Nutrition Centre advises against eating large portions high in fat, protein or fibre just before exercise. So don’t choose when to eat based only on the protein figure; take your training schedule into account too.
Check the allergen information on the packaging of the exact variety. The PLUS variety reviewed contains cashew nuts and may contain peanuts; unsalted or unroasted doesn’t mean a product is suitable for someone with an allergy.
Keep nuts dry and in a tightly sealed container; the Netherlands Nutrition Centre recommends storing them in a cool place if possible. Also follow the instructions on the pack you’ve bought.
On 20 May 2026, the Netherlands Food and Consumer Product Safety Authority warned about Trader Joe’s unsalted cashew nuts 170 g, barcode 2003020120930 and best-before date 23-09-2026, due to possible metal fragments. The warning applies to that specific pack and says not to eat it; it is not a general warning about other cashew nuts.
