For an everyday snack to take with you, choose an unsalted variety, provided cashew nuts are compatible with your allergy advice and your school’s rules. Assess the protein contribution based on the amount you actually take and the product label; a product name focused on protein is no substitute for a varied lunch.
You want to know what cashew nuts can add to your school lunch if you also play sport. The Voedingscentrum provides general information about nutrition for teenagers and sport, but this is not a personalised protein plan for a minor.
You’re looking for an unsalted addition that you can portion in advance and store according to the pack instructions. A varied lunch is more than just one snack; the Voedingscentrum, for example, recommends wholemeal bread as a lunch option.
Start with your allergy advice and your school’s rules, not the protein content. If medical advice tells you to avoid nuts, cashew nuts aren’t a suitable choice. Jeroen Bosch Hospital explains that a nut-free diet may also exclude foods containing traces of nuts.
Check how much you’ll be taking, the nutritional information for that exact variety, and any allergy or school restrictions. The pack size is not the same as a recommended lunch portion.
| What to consider | What should you check? | Who should pay particular attention? |
|---|---|---|
| Protein in your portion | Compare protein and energy per 100 g on the same label, and weigh the amount you’re taking. Flink lists 19 g of protein per 100 g for Duyvis Oven Roasted Salted Cashew Nuts 125 g; this won’t necessarily apply to other varieties. | If I’m keeping an eye on my protein intake, I want to know what my own lunch portion contributes. Around 36% of consumers prioritise protein contribution. |
| Everyday use | Check whether the variety is unsalted, and read the ingredients and nutritional information on the pack. | For a regular school lunch, an unsalted addition may suit my preferences better than a product with a protein-focused front-of-pack message alone. Around 28% of consumers prioritise everyday nutritional quality. |
| Allergens and school rules | Read the ingredients and allergen warnings on the current pack, and check the rules at your place of eating. | If my allergy advice excludes nuts, or my school doesn’t allow cashew nuts in the eating area, I need to choose something else for lunch. Around 22% of consumers prioritise allergy advice or school rules. |
| Packaging and storage | Compare the net weight and current unit price, decide how much you’ll use, and follow the storage instructions for that pack. | If I want to divide a bag between several lunches, the pack size and storage instructions will affect my choice. Around 14% of consumers compare convenience and cost. |
Cashew nuts are still nuts, whatever their nutritional value. If medical advice tells you to avoid nuts, and possibly traces of nuts too, their protein content doesn’t make them suitable.
Let your allergy advice and your school’s rules guide your choice. Check the ingredients and allergen information on the current pack.
A description of how a product is made doesn’t tell you how much salt it contains. Duyvis describes Cashews Original as oven-roasted without added oil; that doesn’t mean every variety is unsalted.
Check the full variety name, ingredients and nutrition table.
Nutritional values per 100 g don’t tell you how much protein is in the amount you’ll actually take with you.
Weigh your portion and use the nutritional information for that exact variety. A worked example isn’t personalised portion advice.
On 20 May 2026, the Netherlands Food and Consumer Product Safety Authority (NVWA) issued a warning about Trader Joe’s Unsalted Cashew Nuts 170 g, barcode 2003020120930 and best-before date 23-09-2026, due to possible metal fragments. The warning applies to the pack specified, not to every cashew nut from that brand.
If you still have this specific pack, don’t eat the cashew nuts. Check all the details on the pack against the warning.
Lists its own range of unsalted cashew nuts, which may suit anyone specifically looking for an unsalted variety for lunch.
Lists unsalted cashew nuts, including a 130 g pack.
Lists unsalted, unroasted cashew nuts in a 200 g bag.
Lists Trader Joe’s roasted, unsalted cashew nuts in a 250 g pack.
Lists unsalted cashew nuts in a 500 g pack.
Duyvis describes Cashews Original as oven-roasted without added oil. This description of the preparation method is a claim made by the manufacturer.
This selection includes cashew nuts prepared in different ways and with different nutritional values. Compare the variety, the information per 100 g and the amount you want to take with you.
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The product information lists cashew as the only ingredient; check that this is compatible with your allergy advice and your school’s rules.
Net weight: 160 g.
Per 100 g: 19,8 g protein and 0,028 g salt.
Storage: keep in a cool, dry place, out of direct sunlight, and seal after opening.
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The title describes these as roasted, unsalted cashew nuts; compare the nutritional information with the amount you’re taking.
Net weight: 200 g.
Per 100 g: 18,67 g protein and 0,067 g salt.
Storage: keep in a cool, dry place and seal well after opening.
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This salted variety may suit you if you’re looking for roasted cashew nuts and are keeping an eye on your salt intake.
Net weight: 125 g.
Per 100 g: 18 g protein and 0,92 g salt.
The product information lists cashew, gluten, wheat and peanuts as allergens; check that this information is suitable for you.
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The product information describes roasted cashew nuts with salt and sunflower oil; check the ingredients and nutritional values before choosing.
Net weight: 150 g.
Per 100 g: 21,0 g protein and 1,0 g salt.
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The product information describes cashew nuts for eating as they are or using in cooking and baking; a larger pack may be useful if you’ll use them on different occasions.
Net weight: 500 g.
Per 100 g: 16,4 g protein and 1,2 g salt.
Storage: keep in a cool, dry place.
Not necessarily. The Voedingscentrum says that most people who play sport don’t need specialist protein shakes or bars if they eat a varied diet. This is general information, not personalised protein or recovery advice for every minor.
Use cashew nuts as an addition at most, not as the only basis for a varied lunch. For 12- to 18-year-olds, the Voedingscentrum lists options such as wholemeal bread with a suitable filling.
Follow the instructions on the pack you have. For Jumbo Unsalted Cashew Nuts 130 g, the instructions are to store in a cool, dry and dark place. These instructions don’t necessarily apply to other products.
Since 2026, the NVWA has overseen rules for warnings about allergens that may accidentally get into prepacked food, for example through cross-contamination. A warning about accidental presence doesn’t prove that a product is suitable for someone with a nut allergy; check the current product information and follow your allergy advice.
