Cashew nuts can be part of vegan snacking if you check the ingredients and energy information on the exact pack and weigh your portion; they are not a low-calorie snack. The Netherlands Nutrition Centre lists 154 kcal per 25 g portion of unsalted cashew nuts. For the commercial claim ‘low calorie’, solid foods must contain no more than 40 kcal per 100 g, according to the European Commission. Also check the salt, oil, flavourings and allergens on the packaging.
You want to keep eating cashew nuts, while managing the energy in your snack by weighing your portion and comparing nutrition labels. The Netherlands Nutrition Centre provides nutritional information for unsalted cashew nuts; product values vary from pack to pack.
You want to check whether the oil, flavourings and any coatings suit your preferences. The Dutch Association for Veganism recommends checking the ingredients; also see whether the exact pack carries a vegan label.
You’re looking for cashew nuts with no added salt and want to decide for yourself how to use them. Compare the ingredients list, as ‘unsalted’ doesn’t in itself mean that no oil has been added.
First compare the nutrition information per 100 g and the ingredients, then weigh the portion you actually want to eat.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Energy per portion | Compare kcal per 100 g and weigh your portion; changing the portion size doesn’t change the energy per 100 g. | If I want less energy in each snack, I compare the same quantity and weigh my portion. Around 36% of consumers prioritise the energy in the portion they eat. |
| Vegan ingredients | Check the ingredients and any vegan labelling on the exact pack. | If I eat a vegan diet, I want to know exactly what’s in this particular flavour. Around 29% of consumers prioritise vegan ingredients. |
| Salt, oil and flavourings | Check the ingredients and compare salt per 100 g; ‘unsalted’ doesn’t automatically mean oil-free. | If I’m looking for a simple, unsalted option, I want to avoid added salt and flavourings. Around 21% of consumers choose mainly based on these ingredients. |
| Packaging and storage | Choose a quantity that suits how quickly you’ll use it, and follow the storage advice on the packaging. | If I don’t eat cashew nuts often, I want to be able to store and use the contents properly after opening. Around 14% of consumers focus mainly on packaging and how they’ll use the product. |
These descriptions don’t tell you how much energy a portion contains, and they don’t prove that the ‘low calorie’ claim applies. For solid foods, this commercial claim requires a maximum of 40 kcal per 100 g.
Check the energy per 100 g on the exact pack and weigh your portion. Assess the salt and oil separately.
The net contents of a cup or bag aren’t the same as the portion you eat. The Netherlands Nutrition Centre gives 25 g of unsalted cashew nuts as an example portion.
Weigh out the amount you want to eat beforehand and reseal the rest carefully, following the storage advice.
A vegan label doesn’t make a product suitable for someone with a cashew allergy. Cashew itself is an allergen, and information about possible cross-contamination can also vary from pack to pack.
If you have a relevant allergy, read the allergen information and warnings on the exact pack. The Netherlands Food and Consumer Product Safety Authority (NVWA) requires mandatory allergens to be clearly identifiable in the ingredients list.
Relevant options include Cashews Original and Cashews Sea Salt, both in 125 g packs.
The 170 g AH Unsalted Cashew Nuts cup is a roasted variety, with vegan labelling on the product page.
According to the product information, Jumbo Unsalted Cashew Nuts 200 g contains cashew nuts and sunflower oil.
Lidl sells cashew nuts under the Alesto brand and also lists Way To Go cashew nuts.
The ALDI product page lists Trader Joe’s roasted, unsalted cashew nuts in a 250 g pack.
PLUS Unsalted Unroasted Cashew Nuts 200 g is a basic variety with vegan labelling on the product page.
These Joybuy product picks include different cashew varieties, so you can compare the ingredients, flavour and portion size on the packaging.
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An option to compare if you’re looking for a plain cashew variety. Weigh your portion and check the energy per 100 g and allergens on the packaging.
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A good fit if you’re looking for a savoury, oven-roasted variety. The product information includes vegan labelling and lists salt and flavourings; check the exact ingredients and nutritional values on the packaging.
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A salted variety to compare with unsalted cashews. Check the ingredients, salt content and energy per 100 g on the packaging before comparing products.
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A roasted, unsalted variety to consider if you want to avoid added salt. Check the energy per 100 g and weigh your portion; unsalted doesn’t mean low calorie.
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A salted cashew variety to compare with an unsalted option. Check the ingredients, salt content and energy per 100 g on the packaging.
No. A small portion doesn’t make the commercial ‘low calorie’ claim applicable. Solid foods must contain no more than 40 kcal per 100 g; the European Commission sets out this condition for nutrition claims. You can, however, state the energy content of a clearly defined portion as a factual figure.
Check the ingredients list and any vegan labelling on the exact pack. Look out for ingredients such as milk, whey, lactose and honey; a vegan label doesn’t mean a product is suitable for someone with a cashew allergy.
Check that cashew and any other allergens are clearly shown in the ingredients list, and read any warnings about possible cross-contamination too. The NVWA requires mandatory allergens to be clearly distinguishable from other ingredients; vegan suitability is a separate consideration.
Keep them in a tightly sealed container in a cool, dark and dry place, and follow any more specific instructions on the packaging. For opened unsalted cashew nuts, the Netherlands Nutrition Centre gives six months in a kitchen cupboard as general storage advice.
No. The NVWA warning issued on 20 May 2026 concerned Trader Joe’s unsalted cashew nuts in a 170 g pack with barcode 2003020120930 and best-before date 23 September 2026, due to possible metal fragments. Do not eat a pack matching these details; the warning doesn’t automatically apply to other packs.
