Start with what you need to avoid: cashews are a tree nut allergen, so they’re not suitable if you need to exclude cashews. If you can eat cashews, check that the ingredients and allergen information meet your specific dietary needs. A ‘gluten-free’ or ‘lactose-free’ label doesn’t mean a product is nut-free. Think of a portion as part of your overall diet: according to the Netherlands Nutrition Centre, recreational exercisers generally don’t need special protein products, while your needs after intense exercise depend on your training and diet.
You may be looking for something gluten-free or lactose-free, for example. Check exactly what you need to avoid and read the information on the packaging. Cashews aren’t suitable if you need to avoid cashews themselves.
You want to know what a portion contributes alongside your meal. Your requirements for protein, carbohydrates and fluids depend on your training goals, and the type and duration of your exercise.
You want a convenient snack after a regular workout, without special recovery claims. Ingredients, portion size and storage are all worth considering; according to the Netherlands Nutrition Centre, recreational exercisers don’t need special protein products.
First, work out what you need to avoid and whether cashews are suitable for you. Then check the ingredients, portion size and how the snack fits into your overall diet and routine.
| What to consider | What should you look for? | Who is this most relevant to? |
|---|---|---|
| Specific dietary exclusion | Check the ingredients, dietary claims and warnings separately, and establish whether you need to avoid cashews. | If I avoid gluten or lactose, I want to know whether the packaging confirms that specific requirement. Around 33% of consumers say dietary suitability is their top purchasing priority. |
| What a portion provides | Check the nutritional information for the amount you’ll actually eat and consider what else your meal provides. | After intense training, I want to weigh up my snack as part of my overall diet, rather than seeing cashews as a complete recovery food. Around 27% of consumers say recovery benefits are their top priority. |
| Ingredients and preparation | Check the ingredients and salt content. Unsalted, unroasted and made without added oil don’t mean the same thing. | If I want to limit additives, I compare the full ingredients list rather than relying on words such as ‘unroasted’ or ‘roasted’. Around 20% of consumers focus mainly on simple ingredients. |
| Packaging and storage | Choose a quantity that suits how much you use, and store nuts in a dry place in a well-sealed container. | If I snack regularly, I want packaging that’s easy to store and use. Around 20% of consumers prioritise practicality and cost. |
A ‘gluten-free’ or ‘lactose-free’ label doesn’t automatically answer other dietary questions. Cashews are a tree nut allergen; the Dutch Food Allergy Foundation explains that this allergen remains stable when heated.
First, be clear about what you need to avoid, then check the ingredients and warnings on the packaging. A dietary claim doesn’t replace these checks.
Nutritional values per 100 g don’t tell you directly what you’ll get from a smaller snack portion. Eating more nuts also increases your energy intake.
Work out the nutritional contribution of your own portion and consider it alongside the rest of your diet and your training load.
A product may be roasted without added oil according to the manufacturer, yet still contain salt and flavourings, as with Duyvis Cashews Original.
Check the preparation method, ingredients and salt content separately on the packaging.
The AH unsalted cashews pack reviewed contains 170 g. Albert Heijn describes this variety as gluten-free, lactose-free and vegan.
According to PLUS, the 200 g unroasted, unsalted variety reviewed lists cashews as its only ingredient.
The 200 g unsalted pack reviewed lists 99% cashews and sunflower oil.
Cashews Original is a savoury, oven-roasted variety with added seasoning, sold in a 125 g pack.
Lidl sells cashews as part of its Alesto range and describes its Way To Go cashews as fair trade.
The Trader Joe’s cashews reviewed are roasted and unsalted, and come in a 250 g pack.
These Joybuy products are cashews for people who can eat cashews, ranging from varieties listing cashews as their only ingredient to roasted or seasoned options. Check the latest ingredients and allergen information on each pack.
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An option if you can eat cashews and are looking for a short ingredients list.
The product description lists 100% cashew kernels. Per 100 g, it provides 19,8 g of protein and 22,6 g of carbohydrates.
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An option if you can eat cashews and are looking for a roasted, unsalted variety.
The product information lists cashews as an ingredient. Per 100 g, it provides 18,67 g of protein and 22,67 g of carbohydrates.
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An option if you can eat cashews and are happy with salt as an ingredient.
The product description lists cashews and salt. Per 100 g, it provides 17,4 g of protein and 24,7 g of carbohydrates.
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An option if you can eat cashews and are happy for salt to be added as an ingredient.
The product description lists cashew kernels and salt. Per 100 g, it provides 16,4 g of protein and 19,8 g of carbohydrates.
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A savoury, seasoned, oven-roasted option if the ingredients and allergen information suit your diet.
The product description lists 98% cashews, salt and several flavourings. It also identifies gluten, wheat and peanuts as allergens present.
No. Lactose is milk sugar, while a milk allergy is a reaction to milk protein. If you have a milk allergy, check the packaging for milk information, including for products you eat alongside the nuts.
No. According to the Dutch Food Allergy Foundation, the tree nut allergen remains stable when heated. So don’t rely on roasting to make cashews safe to eat if you need to avoid them.
Not necessarily: according to the Netherlands Nutrition Centre, recreational exercisers don’t need special protein products. After intense training, the nutrients you need depend on your exercise, goals and overall diet.
They indicate that an allergen may be present; this is different from an ingredient that has been deliberately added. According to the Netherlands Food and Consumer Product Safety Authority, new rules on how and when businesses must issue these warnings have applied since 1 January 2026. Read the warning on the specific pack.
Don’t eat the specific batch covered by the NVWA warning: Trader Joe’s unsalted cashews 170 g, barcode 2003020120930 and best before 23-09-2026. The NVWA warning of 20 May 2026 concerns possible metal fragments. Contact ALDI about what to do next; the warning doesn’t automatically apply to other packs or the entire product range.
