Snackers looking to eat less fat
If you want to eat less fat at snack time, you may want to see whether a different product or a smaller portion would suit you.
Who might find these options useful?
Fans of nuts without added oil
If you’re looking for unroasted or oven-roasted cashew nuts without added oil, you can assess the flavour, salt and nutritional values separately.
Online grocery shoppers who need home delivery
If you need to add cashew nuts to an online grocery order, bear in mind that a product range page alone doesn’t confirm whether the exact variety can be delivered.
What should you look for in cashew nuts?
Start by checking the nutritional values per 100 g and what the claim on the pack means. Then decide on your portion size and check whether you can order that exact pack online.
| What to consider | What to look for when buying | Who should pay particular attention? |
|---|---|---|
| Fat per equal quantity | Compare fat and energy per 100 g, and read the basis for comparison when you see a claim such as ‘reduced fat’. According to the European Commission, ‘low fat’ claims for solid foods are limited to a maximum of 3 g of fat per 100 g. | If I want to know how much fat cashew nuts contain per equal quantity, I compare the nutritional values and the exact claim; around 36% of consumers prioritise this nutritional composition. |
| Portion size per snack | Check the portion weight and work out the nutritional values for the amount you actually eat. The AH cup lists a 25 g portion. | If my main aim is to work out how much I eat at snack time, I weigh my portion rather than treating the whole pack as one portion; around 28% of consumers prioritise portion size. |
| Preparation, salt and oil | Check the ingredients list for oil and look at the salt content separately. Jumbo lists sunflower oil; the PLUS variety examined lists only cashew nuts as an ingredient. | If I want to avoid oil or salt, I check both the ingredients and nutritional information, because ‘unsalted’ says nothing about oil; around 22% of consumers focus mainly on preparation and added ingredients. |
| Ordering online | Check the order and delivery status of the exact variety. PLUS offers the pack examined online; Lidl Netherlands says it doesn’t offer grocery delivery. | If I want my nuts delivered with my groceries, I check whether this exact pack is available to order online; around 14% of consumers prioritise convenience when ordering. |
Pitfalls to avoid when buying
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Assuming ‘unsalted’ means ‘low fat’
Unsalted refers to the salt content, not the fat content. According to Albert Heijn’s product information, the AH cup examined contains sunflower oil and lists 50 g of fat per 100 g.
Read the ingredients and nutritional values alongside the product name.
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Assuming ‘no added oil’ proves reduced fat
Duyvis describes Cashews Original as oven-roasted without added oil. A separate salted Duyvis variety at Flink lists 49 g of fat per 100 g, so the preparation method and nutritional values are not the same thing.
Assess the preparation method and total fat content separately.
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Assuming a product range page means an item is available for delivery
The organic 150 g AH variety examined is listed as ‘In store only’. Lidl Netherlands says it doesn’t sell groceries through its website or app and doesn’t offer grocery delivery.
Check the order status for the exact pack and the retailer’s delivery options.
Relevant supermarket brands
Duyvis
Worth considering if you’re looking for oven-roasted cashew nuts.
- Duyvis describes Cashews Original as oven-roasted without added oil.
- The separate salted variety at Flink lists 49 g of fat and 1.5 g of salt per 100 g. These figures apply to that variety and don’t prove a reduction in fat.
Albert Heijn
The varieties examined include unsalted roasted cashew nuts and organic unroasted cashew nuts.
- According to Albert Heijn’s product information, the 150 g organic unroasted variety lists 45 g of fat per 100 g.
- The 170 g AH cup contains sunflower oil and lists 50 g of fat per 100 g; the organic variety is listed as ‘In store only’.
Jumbo
The 200 g unsalted pack examined is an option if you want to order cashew nuts online.
- The product information includes an online basket option.
- The ingredients list says 99% cashew nuts and sunflower oil; the label lists 48.6 g of fat per 100 g. Here, unsalted doesn’t mean low in fat.
PLUS
The 200 g unsalted, unroasted cashew nuts examined are aimed at shoppers looking for a simple ingredients list and online ordering.
- The product information lists only cashew nuts as an ingredient and offers online ordering and delivery.
- The label lists 46.5 g of fat per 100 g and warns that the product may contain peanuts.
Lidl
Lidl’s range in the Netherlands includes cashew nuts, which you can look for when visiting a store.
- Lidl Netherlands has a product range page for cashew nuts.
- Lidl Netherlands says it doesn’t sell groceries through its website or app and doesn’t offer grocery delivery.
ALDI
The product page examined shows Trader Joe’s 250 g roasted, unsalted cashew nuts as a store product.
- The variety is described as roasted and unsalted.
- The product page refers to an ALDI store; check separately how to order the exact pack.
Cashew nuts at Joybuy
This selection includes salted, roasted and unsalted cashew nuts. A flavour or preparation description alone doesn’t prove that the product has reduced fat.
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Xue Ji Chaohuo salted cashews with skin, 120 g
For anyone looking for salted cashews with skin; the product title lists a 120 g pack. Check the nutritional values separately.
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Jiazhouyuanye Original Flavour Large cashew nuts, 160 g
A good fit if you’re looking for cashew nuts with an original flavour to snack on or use in recipes; the product title lists 160 g. Contains cashew nuts.
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Duyvis Dry Roasted Cashews, 125 g
For anyone looking for dry-roasted cashew nuts; the title lists a 125 g pack. The allergen information mentions cashews, gluten, wheat and peanuts.
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g’woon roasted and unsalted cashew nuts, 200 g
For anyone looking for roasted, unsalted cashew nuts; the title lists 200 g. Unsalted doesn’t, on its own, say anything about the fat content. Contains cashew nuts.
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Be&Cheery cashews with purple skin, 180 grade, 500 g
For anyone looking for cashews with purple skin; the title lists 180 grade and 500 g. Contains cashew nuts.
Frequently asked questions
Does ‘low fat’ mean the same as ‘reduced fat’?
No. ‘Low fat’ is an absolute claim: according to the European Commission, solid foods must contain no more than 3 g of fat per 100 g. ‘Reduced fat’ refers to a comparison with a standard product, so check what comparison is used on the pack.
Does unsalted mean no oil has been added?
No. According to Jumbo, the unsalted Jumbo cashew nuts examined contain sunflower oil, while the PLUS variety examined lists only cashew nuts as an ingredient. Check the ingredients list on the exact pack.
How do I work out how much fat is in my portion?
Multiply the fat per 100 g by the weight of your portion, then divide by 100. According to Albert Heijn’s product information, the unsalted AH cup contains 50 g of fat and 622 kcal per 100 g; a 25 g portion works out to 12.5 g of fat and 155.5 kcal.
Can I get cashew nuts delivered to my home by Lidl?
Not through a grocery delivery service from Lidl Netherlands: Lidl says it doesn’t sell groceries through its website or app and doesn’t offer grocery delivery. For home delivery, check another retailer and the order status of the exact variety.
What allergen information should I check when ordering online?
Check the allergen information for the exact pack, including warnings about the possible presence of other allergens. For example, the PLUS variety examined states that the product may contain peanuts. Business.gov.nl says that information on Dutch food labels must be in Dutch and also available online.