Choose cashews after exercise based on the protein in the portion you actually eat, not just the value per 100 g. A 25 g handful of unsalted cashews provides 5.3 g of protein, according to the Voedingscentrum. Also consider energy, salt and the rest of your meal.
You want to know how much protein cashews add after strength or endurance exercise, and whether to combine them with other foods. The Voedingscentrum lists 5.3 g of protein per 25 g handful of unsalted cashews.
You’re looking for a practical snack and comparing protein and energy for the same weighed amount, rather than just comparing the values per 100 g.
You want to check the ingredients and salt content, and distinguish between unroasted, roasted and savoury seasoned varieties. The name on the front doesn’t always tell you what has been added to a particular variety.
First, compare the nutritional information for the exact variety and work out how it applies to your usual portion. Then check the ingredients and salt content, so that preparation method and flavour aren’t your only deciding factors.
| What to consider | What to look for when buying | Who this matters to |
|---|---|---|
| Protein per serving | Compare the protein value per 100 g on the label and calculate it for your weighed portion. The Voedingscentrum lists 5.3 g per 25 g for unsalted cashews. | If I want to know how much protein my snack actually adds, I also consider what I’m eating with the rest of my meal. Around 36% of consumers prioritise topping up their protein intake. |
| Protein and energy | Weigh your portion and compare the protein and kcal for the same amount. The AH and Jumbo listings reviewed both give 622 kcal per 100 g, although the protein values differ by product. | If you want to keep an eye on your snack portion, remember that a larger amount also adds more energy. Around 29% of consumers prioritise portion size and energy. |
| Salt and ingredients | Read the ingredients list and check the salt value for the exact variety. AH and Jumbo list sunflower oil; PLUS lists cashews as an ingredient. Salt values vary by product. | If I want to limit added salt or find a simple ingredients list, I check the label rather than relying on the product name alone. Around 21% of consumers have this priority. |
| Packaging and storage | Choose a pack size that suits how often you eat the nuts, and check how to store the pack after opening. AH recommends sealing the pack well and storing it in a cool, dark and dry place. | If you’re looking for packaging that fits your routine, check whether it can be resealed and read the storage instructions too. Around 14% of consumers prioritise practicality and pack size. |
The value per 100 g on a label isn’t the amount of protein in a smaller snack portion. For example, the Jumbo listing for the 200 g pack gives 21.5 g of protein per 100 g.
Weigh your portion and calculate the label value for that amount. Consider the result alongside the rest of your meal.
The Albert Heijn listing for Duyvis describes oven-roasting without added oil or fat, but also lists 43 g of fat and 0.92 g of salt per 100 g.
Check fat, salt and ingredients separately; don’t use the preparation description as a substitute for the nutrition table.
The Jumbo listings reviewed give 21.5 g of protein per 100 g for the 200 g pack and 21 g for the 500 g pack.
Use the nutritional information for the exact pack you’re buying, even if the brand and product name look similar.
Worth considering for savoury seasoned cashews, including a 125 g oven-roasted variety.
The 170 g AH Cashewnoten ongezouten pack reviewed is a roasted variety made with sunflower oil.
The unsalted cashews reviewed are listed in 200 g and 500 g packs; both contain sunflower oil.
Lidl stocks cashews. A Gekozen Product van het Jaar product description features a 500 g pack of Alesto roasted unsalted cashews.
The Trader Joe’s options reviewed include 250 g packs of roasted unsalted cashews and 170 g packs of unsalted cashews.
The 200 g pack of PLUS Cashewnoten ongezouten ongebrand reviewed lists cashews as an ingredient.
These Joybuy products are cashews for a measured snack portion or to add to a meal. Compare the nutritional information and ingredients for the exact variety you choose.
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A good choice if you’re looking for cashews with cashew kernels as the only ingredient.
The product information lists 19.8 g of protein and 0.028 g of salt per 100 g. The pack contains 160 g.
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A good choice if you’re looking for a ready-to-eat, savoury seasoned cashew snack.
The product information lists 18 g of protein and 0.92 g of salt per 100 g. Listed allergens include gluten, wheat and peanuts; check the pack if you have a relevant allergy.
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A good choice if you’re looking for salted cashews as a ready-to-eat snack.
The product information lists 21.0 g of protein and 1.0 g of salt per 100 g. The ingredients list includes salt and sunflower oil.
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A good choice if you’re looking for roasted cashews with cashews as the only ingredient.
The product information lists 18.67 g of protein and 0.067 g of salt per 100 g. The pack contains 200 g.
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A good choice if you’re looking for a ready-to-eat salted cashew snack in a 120 g pack.
The product information lists 16.1 g of protein and 0.9 g of salt per 100 g. The ingredients list includes salt.
A 25 g portion of unsalted cashews provides 5.3 g of protein, according to the Voedingscentrum; what that means for your meal depends on what else you eat. The Voedingscentrum lists foods such as dairy, tofu, nuts and beans as ways to top up your protein intake through everyday foods.
If you have a cashew allergy, cashews aren’t a suitable choice. If you have another relevant allergy, check the exact pack: the AH and Jumbo listings reviewed warn that other nuts or peanuts may be present, PLUS warns that peanuts may be present, and the Duyvis listing reviewed names wheat among its allergens. According to the NVWA, allergen information for prepacked products must appear on the label.
The NVWA warning dated 20 May 2026 concerns 170 g packs of Trader Joe’s unsalted cashews with a best-before date of 23-09-2026, due to possible metal fragments. Don’t eat that specific pack. The date has passed, but the warning still applies to any affected pack you may have at home.
Follow the storage instructions on the pack you buy. For the unsalted variety reviewed, Albert Heijn recommends sealing the pack well and storing it in a cool, dark and dry place; the Duyvis listing reviewed recommends storing an opened bag in a light- and airtight container.
