Cashew nuts can contribute to your protein intake, but a portion isn’t a complete recovery meal: according to the Netherlands Nutrition Centre, 25 grams of unsalted cashew nuts provide 5.3 grams of protein and 154 kcal. Choose based on portion size, salt content and preparation method, and check the nutrition table for the exact product. General nutritional information alone doesn’t prove that a specific product can be marketed as ‘high protein’. The Netherlands Nutrition Centre says that most people who do sport don’t need special protein shakes or bars as part of a healthy, varied diet.
You’re looking for a practical snack for an active day out and want to know how much protein a portion provides. Consider that contribution as part of your overall diet, rather than treating it as a recovery product in its own right.
You want to take cashew nuts with you or have some ready at home, and are looking for an unsalted variety in a portion that suits your snack break. The Netherlands Nutrition Centre recommends storing nuts in a dry place in a tightly sealed container.
You’re sharing nuts with others and taking account of allergens, young children and any warnings that apply to a specific pack.
First decide what portion you want to eat and how important its protein contribution is to you. Then choose a preparation method and pack that suit taking them with you, storing them or sharing them.
| What to consider | What to look for | Who is it relevant to? |
|---|---|---|
| Protein per portion | Compare nutritional values on the same basis and calculate them for your planned portion. The Netherlands Nutrition Centre gives 5.3 grams of protein and 154 kcal for 25 grams of unsalted cashew nuts. | If I’m mainly looking for protein, I want to know what my own snack portion provides, not just what’s listed per 100 grams. Around 36% of consumers prioritise protein content. |
| Salt and preparation | Check the product name, ingredients and salt content on the pack. Roasted or made without added oil doesn’t automatically mean unsalted. | For everyday snacking, I want an unsalted variety and don’t want to confuse the preparation method with the salt content. Around 29% of consumers prioritise an unsalted product. |
| Portion and packaging | Choose a pack size that suits how much you’ll take with you or portion out. Once opened, follow the storage advice on the pack. | If I’m taking nuts with me or splitting them across several snack breaks, a manageable quantity is my main consideration. Around 21% of consumers prioritise portion convenience. |
| Sharing safely | Read the allergen information for the exact variety and separately consider whether whole nuts are suitable for everyone sharing them. | If allergens or young children are a factor, I first want to know whether the snack is suitable for everyone eating it. Around 14% of consumers prioritise this safety consideration. |
According to the Netherlands Nutrition Centre, a 25-gram portion of unsalted cashew nuts contains 5.3 grams of protein and 154 kcal. So a figure per 100 grams doesn’t tell you how much you’ll eat in one snack break.
Calculate the nutritional values for the portion you actually plan to have.
Duyvis describes Cashews Original as oven-roasted without added oil. That preparation method alone says nothing about the total fat or salt content.
Check the ingredients and nutrition table for the exact variety you’re buying.
Duyvis lists a 125-gram pack of Cashews Original; PLUS lists 200 grams for unsalted, unroasted cashew nuts; and ALDI lists 250 grams for roasted, unsalted cashew nuts. These are pack sizes, not recommended snack portions.
Decide in advance how many snack breaks you want the pack to cover, and store the rest in a tightly sealed container in a dry place, as recommended by the Netherlands Nutrition Centre.
Duyvis describes Cashews Original as oven-roasted, with a savoury taste and no added oil. The pack size listed is 125 grams.
Albert Heijn has a product variety called AH Unsalted Cashew Nuts.
Jumbo lists unsalted, salted and unroasted cashew nuts in a range of pack sizes.
Lidl lists Alesto and Way To Go cashew nuts as part of its Dutch nut range.
ALDI lists Trader Joe’s roasted, unsalted cashew nuts in a 250-gram pack.
PLUS lists unsalted, unroasted cashew nuts in a 200-gram bag.
This selection of Joybuy products includes plain, salted and roasted cashew nuts, including an unsalted variety. Compare the nutrition table and allergen information on the exact pack with your own snack preferences.
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The product name describes cashew nuts with Original Flavour; the pack contains 160 g. Check the nutrition table for this variety if you want to compare the protein per portion.
The product information lists cashew as an ingredient; check the allergen information on the pack.
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This variety is described as oven-roasted with sea salt, so it isn’t the right choice if you’re specifically looking for unsalted cashew nuts.
The product information lists cashew, gluten, wheat and peanuts as allergens. Check the pack if allergens are a concern.
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The product name describes salted cashew nuts in a 150 g pack. Check the salt content on the pack if you want to compare this variety with unsalted nuts.
The product information lists cashew as an allergen.
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The product name describes roasted, unsalted cashew nuts in a 200 g pack. This variety could suit you if you’re looking specifically for a roasted, unsalted snack.
The allergen information lists cashew and other tree nuts; check the pack for the full details.
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The product name describes cashew nuts with purple skin, 180 grade, in a 500 g pack. The product information describes them as salted, so bear that in mind if you’re looking for unsalted nuts.
The pack is intended for several snack breaks or for sharing. The allergen information lists cashew nuts.
Think of cashew nuts as one contribution to your diet, not automatically as complete recovery nutrition. According to the Netherlands Nutrition Centre, 25 grams of unsalted cashew nuts provide 5.3 grams of protein and 154 kcal. The Netherlands Nutrition Centre says that most people who do sport don’t need special protein shakes or bars as part of a healthy, varied diet.
Store cashew nuts in a dry place in a tightly sealed container, and follow the storage advice on the pack. The Netherlands Nutrition Centre recommends keeping them in a cool place, with 10 to 15 °C given as an example.
No, consider this separately. Jumbo warns on a cashew product page that young children can choke on nuts, so an unsalted variety isn’t automatically suitable for everyone.
Allergen information must appear on the label of pre-packed food. The NVWA says allergens must be clearly distinguishable in the ingredients list. Also check for warnings on the pack of the exact variety.
If you still have the 170-gram pack of Trader Joe’s unsalted cashew nuts with a best-before date of 23-09-2026, don’t eat it. The NVWA warned of possible metal fragments. The warning applies to the pack specified and not automatically to other varieties.
