If you want to snack mindfully while preparing for a marathon, start by weighing out a portion rather than choosing based on whether the nuts are unsalted or roasted. The Netherlands Nutrition Centre gives an average of 154 kcal per 25 g of unsalted cashew nuts. Don’t automatically use cashew nuts as a substitute for your carbohydrate plan during a long run: a 25 g handful provides an average of 5.2 g of carbohydrates, while marathon training calls for more carbohydrates. Choose how they’re prepared based on taste and ingredients, not on an unproven calorie benefit.
You want to keep eating cashew nuts while preparing for your marathon, while keeping an eye on the energy in your snack. The Netherlands Nutrition Centre provides average nutritional values; check the packaging for the exact variety you’re buying.
You want to know whether cashew nuts fit into your fuelling plan. The Netherlands Nutrition Centre distinguishes between an everyday snack and carbohydrate intake during prolonged exercise.
You’re looking for a particular preparation or flavour and want to check salt, added oil and allergens separately. Duyvis describes different preparations; check the ingredients and allergen information on the packaging of the variety you choose.
First decide whether you’re buying cashew nuts for a snack or to eat during a long run. Then choose based on your portion size and the ingredients of the specific variety.
The percentages below relate to consumers considering cashew nuts for mindful snacking while preparing for a marathon. Each percentage reflects the consumer’s main reason for buying.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Energy per portion | Compare the kcal per 100 g on the exact packaging and calculate the value for your weighed portion. The Netherlands Nutrition Centre gives an average of 154 kcal per 25 g of unsalted cashew nuts. | If I want to keep track of the energy in my snack, I weigh out the amount and check the nutritional information for that variety. Around 36% of consumers prioritise energy per portion. |
| Snack or fuel | Distinguish between an everyday snack and food for a long training session. The Netherlands Nutrition Centre gives an average of 5.2 g of carbohydrates per 25 g of unsalted cashew nuts. | For a long run, I want to know how cashew nuts fit into my carbohydrate plan, not just how much energy they provide. Around 29% of consumers prioritise fuel for long training sessions. |
| Preparation and ingredients | Check the preparation method, salt content, ingredients and allergens separately. The properties of one product range don’t necessarily apply to another. | If flavour, salt or preparation affects my choice, I want to be able to check the details for the exact variety. Around 21% of consumers prioritise ingredients and preparation. |
| Packaging and storage | Choose a pack size that suits how you’ll use it and follow the storage instructions on the packaging. A bag isn’t automatically one snack portion. | If I snack regularly, I want packaging that’s easy to portion and store. Around 14% of consumers prioritise pack size and portioning. |
Eating fewer cashew nuts reduces the energy in that portion, but it doesn’t prove that the product itself meets a claim such as ‘low calorie’. The Netherlands Nutrition Centre gives an average of 154 kcal per 25 g of unsalted cashew nuts.
Compare the nutritional information per 100 g for the exact varieties, then calculate the energy in the amount you actually weigh out. The European Commission states that nutrition claims are only permitted when they appear on the authorised list.
According to the Netherlands Nutrition Centre, a 25 g handful of unsalted cashew nuts contains an average of 5.2 g of carbohydrates and 12.2 g of fat. That doesn’t automatically make them a suitable substitute for carbohydrate intake during prolonged exercise.
Assess your everyday snack choice separately from your nutrition plan for long training sessions. The Netherlands Nutrition Centre notes that sports bars and gels can play a role during prolonged, intensive training.
In its general nutritional information, the Netherlands Nutrition Centre gives both salted and unsalted cashew nuts an average of 154 kcal per 25 g. Duyvis describes Cashews Original as oven-roasted with no added oil; this product description doesn’t prove that it has a lower energy content.
Consider salt, preparation method and energy as separate characteristics, and compare the nutritional information for the exact varieties.
Duyvis product information distinguishes between Cashews Original and Cashews Sea Salt.
AH Unsalted Cashew Nuts are an option if you’re looking for an unsalted variety.
The product information describes unsalted cashew nuts in a 130 g pack.
The Dutch product information lists unsalted cashew nuts as a product category.
ALDI describes a 250 g pack of Trader Joe’s Cashew Nuts, roasted and unsalted.
PLUS lists an unsalted, unroasted variety in a 200 g bag.
These Joybuy products offer different varieties of cashew nuts, so you can compare their nutritional information, preparation and pack size. None of these characteristics makes a product low in calories in itself.
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If you choose these cashew nuts as a snack, you can weigh out your portion and use the nutritional information for this variety.
The product information for this Joybuy listing gives 604 kcal and 22.6 g of carbohydrates per 100 g.
The ingredients are listed as 100% cashew kernels; not suitable for people with a cashew allergy.
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If you’re looking for a dry-roasted variety, you can check the nutritional information and allergens for this specific pack.
The product information for this Joybuy listing gives 586 kcal and 30 g of carbohydrates per 100 g.
The product information also lists gluten, wheat and peanuts as allergens.
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This variety is roasted and unsalted. If that’s what you’re looking for, you can also compare the nutritional information per pack.
The product information for this Joybuy listing gives 596 kcal and 22.67 g of carbohydrates per 100 g.
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If you’re considering this variety, you can weigh out your portion and take its nutritional information into account when choosing.
The product information for this Joybuy listing gives 679 kcal and 19.8 g of carbohydrates per 100 g.
The product information lists cashew, gluten, wheat and peanuts as allergens.
No. Here, 25 g is a reference portion used to calculate nutritional values from the Netherlands Nutrition Centre’s table, not personalised nutrition advice. For unsalted cashew nuts, the Netherlands Nutrition Centre gives an average of 154 kcal and 5.2 g of carbohydrates per 25 g.
According to the Netherlands Nutrition Centre, sports bars and gels aren’t needed for less than an hour of exercise. They can help maintain your energy during prolonged, intensive training, so assess cashew nuts as a snack separately from your fuelling plan for long runs.
Not unless the requirements for the nutrition claim are met. The European Commission states that nutrition claims are only permitted when they appear on the authorised list; the Claims Regulation also applies to commercial communications about food. A smaller snack portion doesn’t in itself prove that the product is low in calories.
No. Roasting doesn’t remove the cashew allergen: the Dutch Food Allergy Foundation states that the allergen remains stable when heated. So don’t rely on the preparation method as a reason to eat cashew nuts if you have a cashew allergy.
The NVWA warning of 20 May 2026 concerns Trader Joe’s unsalted cashew nuts in a 170 g pack with a best-before date of 23-09-2026, due to possible metal fragments. Do not eat this pack. The warning doesn’t automatically apply to other pack sizes or batches; an expired best-before date doesn’t make an affected pack you may have stored safe to eat.
