When choosing cashew nuts for your packed lunch, focus on weighing your portion and checking the nutritional value per 100 g: the varieties reviewed contain 586–622 kcal per 100 g, so they are not low in calories. Under the European Commission’s rules, a ‘low energy’ claim is limited to products containing no more than 40 kcal per 100 g. Then choose based on how they’re prepared, their salt content, ingredients and pack size, and always check the label for the exact variety.
If you take cashew nuts to the office and want to know how much energy your portion provides, weigh it and use the nutritional information for the exact variety. A label such as ‘unsalted’ tells you nothing about the energy per 100 g.
You can compare unroasted and roasted cashew nuts by their ingredients and how they’re prepared. The Voedingscentrum includes unsalted nuts in its Wheel of Five; you should also check the label of the variety you buy.
If you’re splitting a larger bag across several working days, weigh out the portions in advance and seal the rest well. The packs reviewed range in size from 125 g for Duyvis to 500 g for Lidl.
Start by comparing the energy per 100 g and the portion you plan to eat. Then consider salt, ingredients and pack size separately.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Energy per portion | Compare kcal per 100 g and weigh your portion. The European Commission sets a limit of no more than 40 kcal per 100 g for a ‘low energy’ claim. | If you want to know how much energy you’re actually taking with you, the calculated portion comes first; around 36% of consumers prioritise energy and portion size. |
| Salt and ingredients | Check both the ingredients list and salt content, and look for allergen information on the packaging. | If you’re looking for no added salt or a simple ingredients list, compare these features separately; around 29% of consumers prioritise salt and ingredients. |
| Portioning and storage | Check the net weight and storage instructions. Weigh out portions in advance and seal the pack well after opening. | If you want to prepare several portions for the office, portioning and storage are worth considering; around 21% of consumers prioritise convenience when taking snacks with them. |
| Pack size and how quickly you’ll use it | Compare the current price per kilogram with the pack size and how much you expect to use. | If you want to avoid buying more than you’ll use, consider both the pack size and the current unit price; around 14% of consumers prioritise cost and how much of the pack they’ll use. |
These terms describe the salt content or how the nuts are prepared, not their energy content. The varieties reviewed contain 586–622 kcal per 100 g, well above the limit for a ‘low energy’ claim.
Check the kcal per 100 g and calculate the energy in your own portion. Then consider salt and how the nuts are prepared separately.
Packs of 125 to 500 g contain several portions that need weighing out. What counts as a portion also varies from one product to another.
Weigh out the amount you want to take with you in advance, rather than treating the whole pack as one portion.
Nuts should be kept dry in a well-sealed pack. According to the Voedingscentrum’s storage guide, cashew nuts can become rancid, chewy or mouldy over time.
Choose a pack size that suits how much you’ll use, seal the pack after portioning and follow the storage instructions on the label.
The NVWA warning dated 20 May 2026 concerns Trader Joe’s unsalted cashew nuts, 170 g, with barcode 2003020120930 and best-before date 23-09-2026. The warning reports possible metal fragments.
If you still have this specific pack at home, don’t eat the cashew nuts. The warning applies to the pack described and does not automatically apply to other varieties.
The Original and Oven Roasted varieties are worth considering if you’re looking for a savoury, oven-roasted snack.
The 170 g unsalted variety reviewed is roasted and contains sunflower oil.
The 200 g unsalted cashew nuts reviewed are roasted, with ingredients and nutritional information available online.
The official product page describes a 500 g pack of unsalted cashew nuts.
The product page reviewed lists Trader Joe’s roasted, unsalted cashew nuts in a 250 g pack.
The 200 g unsalted, unroasted cashew nuts reviewed are a good fit if you’re looking for an unroasted variety with a short ingredients list.
This selection includes plain, unsalted and roasted cashew nuts for a weighed portion in your packed lunch.
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The product listing names cashew kernels as an ingredient; check the nutritional information and weigh your portion for the office.
The Joybuy product listing gives 604 kcal per 100 g and a pack size of 160 g. This product is not low in calories.
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The product title describes roasted, unsalted cashew nuts; check the ingredients if you’re looking for a simple recipe.
The Joybuy product listing gives 596 kcal per 100 g and names cashew nuts as an ingredient. ‘Unsalted’ does not make this product low in calories.
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This product listing describes dry-roasted cashew nuts with a savoury flavour mix; choose them only if you’re happy with the salt in the mix.
The Joybuy product listing gives 586 kcal per 100 g and lists salt, wheat and peanuts in the ingredients and allergen information. Check the pack for the latest details.
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The product information describes salted cashew nuts in a 150 g pack; check the salt content if you want to avoid added salt.
The Joybuy product listing gives 2555 kJ per 100 g and lists sunflower oil and 1% salt. This variety is not low in calories.
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The product listing describes salted cashew nuts in a 120 g pack that you can take to the office.
The Joybuy product listing gives 596 kcal per 100 g and lists added salt. Once opened, follow the instructions on the product packaging.
Not simply because the portion is small. For solid foods, the European Commission sets a limit of no more than 40 kcal per 100 g for a ‘low energy’ claim. A smaller portion does not change the nutritional value per 100 g.
First compare the kcal per 100 g, then calculate the energy for the same weight in grams. The AH pack reviewed gives a portion size of 25 g and the Duyvis pack 30 g, so these pack portions are not directly comparable and are not personal dietary advice.
Cashew nuts are not suitable if you have a cashew allergy. For other allergies, check the ingredients and allergen information on the exact pack: products may differ in whether they could contain peanuts, other nuts or wheat. The NVWA explains that relevant allergens must be clearly listed.
The NVWA warning dated 20 May 2026 concerns Trader Joe’s unsalted cashew nuts, 170 g, with barcode 2003020120930 and best-before date 23-09-2026. Do not eat this specific pack, even if the best-before date has now passed. The warning does not automatically apply to the separate 250 g pack.
Seal the pack well and store the nuts in a dry place, following the instructions on the label. The Voedingscentrum lists rancidity, a chewy texture and mould as signs of deteriorating quality; always follow the instructions for the exact pack too.
