According to the Netherlands Nutrition Centre, an average 25 g handful of unsalted cashew nuts contains 5.2 g of carbohydrate and 12.2 g of fat. So, think of cashew nuts mainly as a measured snack to have around your training, rather than your primary source of carbohydrate during a long run. Choose a portion to suit when you’re eating it and check the ingredients; a large, high-fat portion just before exercise could upset your stomach.
You want to know whether cashew nuts fit in with what you eat on the go. The Netherlands Nutrition Centre highlights carbohydrate-rich foods as important during prolonged running, so don’t automatically treat a handful of cashew nuts as your main source of fuel.
You want to take a measured amount to or from your training, rather than treating the whole bag as one portion. Compare the serving size on the label with the total pack size, and check whether the packaging can be resealed.
You want to get several snacks out of one pack and weigh and store the portions in advance. So, check the net weight, ingredients and storage instructions for the variety you choose.
First, decide whether you’ll eat the nuts while running or at another time. Then consider the amount you’ll actually take with you, the ingredients and how you’ll store the rest.
| What to consider | Check | Who should pay extra attention? |
|---|---|---|
| Fuel while running | When you’ll eat it and the amount of carbohydrate in the portion you actually eat. | For a long run, I want to know whether my snack fits my carbohydrate plan. Around 36% of consumers prioritise its role as fuel. |
| Taking a portion with you | Compare the total pack size with the serving size on the label and check whether the packaging is resealable. | If I want to take one snack with me, I want to be able to measure out the amount in advance. Around 29% of consumers prioritise portion control and portability. |
| Ingredients and labelling | Check the ingredients, salt content and allergen information for the exact variety. | If I’m mainly concerned about salt, oil or potential allergens, I want to check the label on the pack I’ve chosen. Around 21% of consumers prioritise ingredients and label information. |
| Storage if using the pack more than once | Check the storage instructions and whether you can seal the pack properly after opening. | If I’m preparing several snacks from one bag, I want to be able to store the rest properly. Around 14% of consumers prioritise repeat use and storage. |
According to the Netherlands Nutrition Centre, an average 25 g handful of unsalted cashew nuts provides 154 kcal and 5.2 g of carbohydrate. So, the energy shown on the label doesn’t tell you on its own how much carbohydrate you’ll get from that portion.
First, decide whether you want a snack to eat outside your run or food to have during a long run. For the latter, compare the carbohydrate content with the amount you’ll actually eat.
The Duyvis 125 g pack reviewed lists four to five portions; the Jumbo 130 g pack lists around five. So, one pack may contain several snacks.
Check both the serving size and the total pack size, and weigh out a portion in advance if you want to take one snack with you.
The AH and Jumbo varieties reviewed are unsalted, but also contain sunflower oil. For the unroasted, unsalted variety reviewed, PLUS lists cashew nuts as the ingredient. These differences apply to these specific products.
Check the ingredients list for the exact variety, and don’t assume how it’s been prepared based on the word ‘unsalted’ alone.
On 20 May 2026, the Netherlands Food and Consumer Product Safety Authority warned about 170 g packs of Trader Joe’s unsalted cashew nuts with barcode 2003020120930 and best-before date 23-09-2026, due to the possible presence of metal fragments.
Do not eat this specific product. The warning applies to the variety and details listed; don’t assume it applies to other packs without reason.
An unsalted, roasted cashew variety in a multi-portion pack.
An unsalted variety in a resealable 130 g pack.
An unroasted, unsalted cashew variety in a 200 g bag.
ALDI is the retailer; Trader Joe’s is the brand name of the cashew nuts reviewed.
A roasted, salted cashew variety for a savoury snack.
Lidl is the retailer; Alesto is its nut range.
These Joybuy products are cashew nuts to consider as a snack around your training. Check the portion, ingredients and storage instructions for the variety you choose.
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An option if you want to take cashew nuts as a snack to eat outside your run.
The pack contains 160 g. The product description lists 100% cashew kernels as the ingredient and recommends keeping the pack closed after opening.
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A savoury variety to consider as a snack outside your run.
The product description says the cashews are oven-roasted without added fat or oil, with four to five portions per pack. The flavour mix and warnings about peanuts, wheat and gluten, among other things, are reasons to check the label for this variety.
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A salted variety to take with you as a snack around your training.
The pack contains 150 g. The product description lists sunflower oil and 1.0% salt; the pack can be resealed after opening.
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An option if you’re looking for a roasted, unsalted snack.
The product title says roasted and unsalted. The product description lists cashew nuts as the ingredient and recommends keeping the pack tightly closed after opening.
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A salted variety in a sealed pack to take with you as a snack.
The pack contains 120 g; the title specifies cashew nuts with skin. The ingredients list includes salt, and the product description recommends eating the contents soon after opening.
No, 25 g is used here as a basis for comparison, not as personalised sports nutrition advice. Albert Heijn and Jumbo list a 25 g serving on the label; the Duyvis variety reviewed lists an average serving of 30 g. Adjust the amount to suit when you’re eating it and your overall diet.
A large, high-fat portion just before exercise could upset your stomach. The Netherlands Nutrition Centre advises against choosing a large portion of foods high in fat, protein or fibre just before exercise, so don’t automatically plan to eat a large portion of cashew nuts just before setting off.
Follow the storage instructions on the pack for the variety you’ve chosen. Albert Heijn recommends storing them in a cool, dark, dry place and closing the pack tightly after use; Jumbo also recommends storing them in a cool, dry, dark place. Seal the main pack tightly again after weighing out your portions.
Check the allergen information on the label for the exact variety, even if it’s unsalted or unroasted. According to the Netherlands Food and Consumer Product Safety Authority, allergen information for prepacked foods must appear on the label. Also look out for warnings about the possible presence of other allergens.
Do not eat 170 g packs of Trader Joe’s unsalted cashew nuts with barcode 2003020120930 and best-before date 23-09-2026. On 20 May 2026, the Netherlands Food and Consumer Product Safety Authority reported the possible presence of metal fragments. The warning applies to this specific pack.
