Portion-conscious snackers
You want to weigh the amount you eat and calculate the calories in that portion. The labels from Jumbo and PLUS provide specific values per 100 g.
Who are cashew nuts suitable for as a snack?
People who eat just before a workout
You’re looking for something small around your workout and take the timing and size of your snack into account. The Voedingscentrum recommends eating a meal around 2 to 3 hours before exercising.
Those choosing unsalted nuts
You want to avoid added salt and then make an informed choice between unroasted and roasted nuts. The Voedingscentrum includes unsalted nuts in the Schijf van Vijf.
What should you look for when choosing?
Your choice comes down to portion size, when you eat, the ingredients and the packaging. Compare the nutritional values per 100 g and apply them to the amount you actually eat.
| What to consider | What to look for | Who might find this more important? |
|---|---|---|
| Calories per portion | Weigh your portion and use the energy value per 100 g on the label to calculate it. | I want to know how much energy my snack provides and adjust the amount accordingly; around 36% of consumers prioritise calories per portion. |
| Workout timing | Take into account how long it is until your workout and the size of your snack. | If I eat something shortly before my workout, I want the amount to be practical for the timing; around 29% of consumers prioritise workout timing. |
| Salt and preparation | Check the salt content and ingredients, and distinguish between unroasted, roasted and oven-roasted nuts. | I want to avoid added salt or choose a preparation method deliberately, without treating it as a calorie benefit; around 21% of consumers prioritise ingredients and preparation. |
| Packaging and storage | Compare the net weight and follow the storage advice on the packaging. | I’m looking for a size that suits how I use the product and is practical to store once opened; around 14% of consumers prioritise convenient packaging. |
A comparison of two specific labels shows why calories and salt should be considered separately. A 25 g portion of Jumbo’s unsalted cashew nuts contains 155.5 kcal; the label for Duyvis Sea Salt Cashews lists 149.5 kcal. At the same time, Jumbo lists 0.02 g of salt per 100 g, while PLUS lists 2.3 g per 100 g for Duyvis Sea Salt Cashews. These are label values for these two products, not a general comparison of all cashew nuts.
Unsalted cashew nuts may suit you if you want to avoid added salt, but that says nothing about their calorie content. Unroasted or roasted describes how they’re prepared; check the nutritional values and ingredients separately. The Voedingscentrum recommends eating a meal around 2 to 3 hours before exercising. This isn’t a fixed waiting time for every portion of cashew nuts. If you want to eat something just before your workout, a different small snack may better suit your timing and personal tolerance.
Common pitfalls
-
Assuming unsalted means low in calories
A lower salt content has no bearing on the energy content. Jumbo lists 622 kcal per 100 g for the unsalted cashew nuts reviewed.
Check the energy and salt values separately on the label, then calculate the value for your weighed portion.
-
Eating a large portion just before exercise
According to the Voedingscentrum, large portions and foods high in fat, protein or fibre can stay in your stomach for longer and cause discomfort if eaten just before exercise.
Take your workout time into account and, if needed, choose a different small snack shortly beforehand.
-
Treating a small pack as one snack portion
The net weight of a bag, such as 125 g, doesn’t mean that amount is a suitable portion for one snack.
Weigh out how much you want to eat in advance, even if the pack looks small.
-
Assuming a preparation description proves a product has fewer calories
Duyvis describes Cashews Original as oven-roasted without added oil. This statement doesn’t prove that the product is low in calories or contains less energy than nuts prepared in other ways.
Choose a preparation method to suit your preference and check the nutritional values for the exact product.
Relevant brands and product ranges
Duyvis
Worth considering if you’re looking for a seasoned variety or an oven-roasted option.
- Duyvis describes Cashews Original as oven-roasted without added oil; this is a statement from the manufacturer.
- PLUS lists 598 kcal and 2.3 g of salt per 100 g for Duyvis Sea Salt Cashews. This variety therefore isn’t low in calories according to the European threshold for a ‘low energy’ claim.
Albert Heijn
AH Unsalted Cashew Nuts are an option if you’re looking for an unsalted variety at Albert Heijn.
- Albert Heijn’s product listing confirms that this variety is unsalted.
- Unsalted doesn’t automatically mean lower in calories; compare the nutritional values on the packaging.
Jumbo
The 500 g value pack of unsalted cashew nuts is a specific option if you want to weigh out your own portions.
- Jumbo lists 622 kcal, 48.6 g of fat and 0.02 g of salt per 100 g; the ingredients are 99% cashew nuts and sunflower oil.
- The unsalted variety isn’t low in calories. The 500 g pack size also doesn’t indicate the size of a snack portion.
Lidl
Lidl’s product listing for Unsalted Cashew Nuts makes it relevant if you want to compare this variety there.
- Lidl’s product listing identifies an unsalted cashew variety.
- The description ‘unsalted’ doesn’t tell you the calorie content; check the packaging label.
ALDI
The TRADER JOE’S range includes a 250 g pack of roasted, unsalted cashew nuts.
- The product listing specifies both the roasted preparation and the unsalted variety.
- These preparation details alone say nothing about the calorie content; compare the nutritional values per 100 g.
PLUS
Its own-brand Unsalted Unroasted Cashew Nuts are an option if you’re looking for both of these characteristics.
- PLUS lists the nuts as unroasted and unsalted and gives the pack size as 200 g.
- The preparation description doesn’t prove that this variety is the lowest in calories.
Cashew nuts at Joybuy
These Joybuy products are cashew nuts with different flavour and preparation descriptions. Compare the label values per 100 g and match them to the portion you want to eat.
Image unavailable
Jiazhouyuanye Original Flavour cashew nuts, 160 g
An option to compare if you’re looking for cashew nuts and want to weigh out your own portion.
Joybuy’s product information lists 604 kcal, 47.7 g of fat and 0.028 g of salt per 100 g; the ingredients list 100% cashew kernels.
Image unavailable
Duyvis Dry Roasted Cashews, 125 g
A roasted variety to compare if you’re looking for this preparation method and want to weigh out your portion.
Joybuy’s product information lists 586 kcal, 43 g of fat and 0.92 g of salt per 100 g.
Image unavailable
g'woon Cashew Nuts Roasted & Unsalted, 200 g
A roasted, unsalted variety to compare if you’re looking for both of these characteristics.
Joybuy’s product information lists 596 kcal, 46.67 g of fat and 0.067 g of salt per 100 g.
Frequently asked questions
Can you call a small portion of cashew nuts ‘low in calories’?
No: a smaller portion doesn’t change the product’s nutritional values per 100 g. For solid foods, the European Commission sets a maximum of 40 kcal (170 kJ) per 100 g for a ‘low energy’ claim. The labels reviewed for Jumbo Unsalted Cashew Nuts and Duyvis Sea Salt Cashews list 622 and 598 kcal per 100 g respectively (Jumbo; PLUS). You can calculate the energy in a smaller portion, but that doesn’t make the product itself low in calories.
How long should you leave between eating cashew nuts and working out?
The Voedingscentrum recommends eating a meal around 2 to 3 hours before exercising. This isn’t a fixed waiting time for every portion of cashew nuts. Take your workout time and portion size into account; a different small snack may be more practical just before exercise.
What should you look out for if you have a food allergy?
Check the allergen information on the label of the exact pack. The Netherlands Food and Consumer Product Safety Authority says that prepacked products must display allergen information on the label, so don’t rely on a general product description alone.
How should you store cashew nuts after opening?
Follow the instructions on the packaging. Jumbo advises storing its cashew nuts in a cool, dry, dark place. For Duyvis Sea Salt Cashews, PLUS recommends using a light- and airtight container after opening.
Which cashew nuts are covered by the ALDI safety warning?
On 20 May 2026, the Netherlands Food and Consumer Product Safety Authority issued a warning about 170 g packs of TRADER JOE’S Unsalted Cashew Nuts with barcode 2003020120930 and best-before date 23-09-2026, due to possible metal fragments. Do not eat this specific product. The warning applies to the specified pack and batch; don’t draw conclusions about other varieties or batches.