For an everyday working-from-home lunch, choose an unsalted variety if you want to avoid added salt. Compare the protein value on the exact pack with the portion you’ve weighed out. The Netherlands Nutrition Centre gives an average of 5.3 g of protein per 25 g handful of unsalted cashew nuts. Around exercise, consider the rest of your meal and your overall diet too, rather than treating cashew nuts as a standalone recovery food.
You want to know how much protein a handful of cashew nuts adds to your lunch. If you train intensively, consider the whole meal and your overall diet rather than treating cashew nuts as a standalone recovery food. The Netherlands Nutrition Centre gives an average of 5.3 g of protein per 25 g of unsalted cashew nuts.
You’re looking for a regular lunch option with no added salt. Check the ingredients too: an unsalted variety may still contain sunflower oil. The Netherlands Nutrition Centre recommends a handful of unsalted nuts each day.
You’re choosing mainly for the preparation method and savoury taste. Distinguish between unsalted roasted nuts, oven-roasted varieties and cashew nuts with sea salt.
First, compare the nutritional values with the portion you actually eat. Then choose based on added salt, preparation method and the pack size that suits how you use them.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Protein per portion | Compare protein and energy on the same basis, and weigh your usual portion. The Netherlands Nutrition Centre gives an average of 5.3 g of protein per 25 g handful of unsalted cashew nuts. | If I want to know how much my weighed portion adds to lunch, I also look at the rest of the meal; around 36% of consumers prioritise protein per portion. |
| Unsalted ingredients | Check both the ingredients list and the salt value on the exact pack; unsalted roasted cashew nuts may contain sunflower oil. | For an everyday lunch without added salt, I also check which ingredients have been used; around 29% of consumers prioritise an unsalted variety. |
| Preparation and flavour | Check the preparation description, seasonings and salt on the pack; roasted does not automatically mean unsalted. | If I’m mainly looking for a roasted flavour and a ready-to-use topping, I check both the preparation method and the salt; around 21% of consumers prioritise roasted flavour. |
| Packaging and storage | Choose a pack size that suits how often you eat cashew nuts, and follow the storage instructions on the pack. | If I’m buying cashew nuts for several working-from-home lunches, I want the pack size and storage to suit how I use them; around 14% of consumers prioritise packaging and convenience. |
A handful is less than 100 g. The Netherlands Nutrition Centre gives an average of 5.3 g of protein per 25 g handful of unsalted cashew nuts.
Weigh your usual portion and use the label on your pack to calculate your protein and energy intake.
The unsalted roasted varieties from Albert Heijn and Jumbo included in this review contain sunflower oil.
If you want cashew nuts to be the only ingredient, check the ingredients list for the exact variety. The Jumbo and PLUS unroasted products mentioned list only cashew nuts.
Preparation method and flavour alone don’t indicate a protein or recovery benefit. The salted Duyvis Oven Roasted variety included in this review also lists salt.
Choose based on flavour if that’s what you prefer, and consider protein, salt and your whole lunch separately.
The varieties described include Cashews Original and Cashews Sea Salt; preparation methods and flavours vary by product.
The AH Cashewnoten ongezouten 170 g included in this review are roasted and ready to eat with lunch.
The products included in this review range from 140 g packs of unroasted cashew nuts to 200 g packs of unsalted cashew nuts.
Lidl lists cashew nuts in its Alesto range, including Way To Go cashew nuts.
ALDI Netherlands lists Trader Joe’s Cashewnoten geroosterd en ongezouten in a 250 g pack.
PLUS Cashewnoten ongezouten ongebrand 200 g is a variety included in this review that contains only cashew nuts as an ingredient.
These Joybuy products offer cashew nuts for a working-from-home lunch, including unsalted and salted varieties. Compare the nutritional values per 100 g with your own portion.
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An option if you want cashew nuts with cashew as the only ingredient and prefer to weigh your own portion.
The product information lists 100% cashew kernels and 19.8 g of protein per 100 g. The pack contains 160 g. Contains cashew; not suitable for anyone with a cashew allergy.
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A good fit if you want roasted, unsalted cashew nuts ready to eat with lunch.
The title describes a roasted, unsalted variety; the product information lists only cashew nuts as an ingredient and gives 18.67 g of protein per 100 g. The pack contains 200 g. Contains cashew; not suitable for anyone with a cashew allergy.
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A salted variety for anyone who prefers a savoury cashew flavour with lunch.
The product information gives 21.0 g of protein and 1.0 g of salt per 100 g. The ingredients are cashew nuts, sunflower oil and salt. Contains cashew; not suitable for anyone with a cashew allergy.
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A good fit if you’re looking for ready-to-eat cashew nuts with a lightly salted flavour.
The product information gives 16.4 g of protein and 1.2 g of salt per 100 g; the pack contains 500 g. The ingredients are cashew kernels and salt. Contains cashew; not suitable for anyone with a cashew allergy.
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A ready-to-eat salted option if a 120 g pack suits how you enjoy cashew nuts with lunch.
The product information gives 16.1 g of protein and 0.9 g of salt per 100 g, with cashew kernels and salt as the ingredients. Contains cashew; not suitable for anyone with a cashew allergy.
The Netherlands Nutrition Centre gives an average of 5.3 g of protein per 25 g handful of unsalted cashew nuts. Use the label value for your pack and weigh your portion to work out how much it adds.
According to the Netherlands Nutrition Centre, recreational athletes generally don’t need special protein shakes or bars. Start by considering your varied diet; needs may differ for intensive strength or endurance sports, depending on your goals and body weight.
Follow the instructions on your product’s pack. Albert Heijn recommends storing the cashew nuts included in this review in a cool, dark, dry place and sealing the pack carefully after use; for the Duyvis oven-roasted variety included in this review, the retailer recommends an airtight, light-proof container.
Cashew nuts are an allergen, and some of the packs included in this review may also contain peanuts or other nuts. Always read the allergen information on the exact pack, and don’t choose based on the product name alone.
The NVWA warning dated 20 May 2026 concerned 170 g packs of Trader Joe’s cashewnoten ongezouten, EAN 2003020120930, with a best-before date of 23-09-2026, due to possible metal fragments. Don’t eat that specific pack; the warning doesn’t automatically apply to other packs.
