For an everyday afternoon snack, unsalted cashews fit the Netherlands Nutrition Centre’s advice; a 25-gram handful provides an average of 5.3 grams of protein. After intense or prolonged exercise, cashews can be part of your recovery, but for a quick recovery, consider the rest of your meal or snack too, as well as whether you’ll be exercising again later that day or the next. Compare the nutritional information for the exact product and work out the values for your own portion.
If you want to know what your afternoon snack contributes after an intense or prolonged workout, consider the whole meal or snack and when you’ll be exercising again. The Dutch Association of Sports Dietitians discusses recovery in this context.
If you’re looking for nuts to enjoy regularly as a snack, compare the salt, ingredients and portion size of the exact product. The Netherlands Nutrition Centre recommends a handful of unsalted nuts a day and varying the types you eat.
A pre-portioned pack can be handy if you want to take a serving with you. Lidl sells its Way To Go! cashews in a multipack of 3 × 25 grams.
Start by checking your portion size and the nutritional information on the exact pack. For everyday snacking, the Netherlands Nutrition Centre recommends unsalted nuts. When choosing a snack to support recovery after exercise, your workout and your next training session are also relevant.
| What to consider | What should you look for? | Who is this important for? |
|---|---|---|
| Protein to support recovery | Work out the protein per 100 grams for your weighed portion and consider the whole meal or snack. | If recovery after an intense workout is my priority, I want to know what my portion provides and whether I’ll be exercising again soon. Around 36% of consumers prioritise this contribution to recovery. |
| Ingredients for everyday use | Compare salt and ingredients separately; unsalted doesn’t automatically mean unroasted or oil-free. | For a regular snack, I want to choose for myself how much salt and which ingredients I have. Around 29% of consumers prioritise the ingredients in their everyday snacks. |
| Portion size and portability | Check whether the pack contains individual portions or whether you’ll need to measure out a serving from a larger bag. | When I’m out and about, I want to be able to take a portion with me easily, without treating the whole bag as one snack. Around 21% of consumers prioritise convenience on the go. |
| Cost | Compare the unit price of the same type of cashews, while also checking the pack size and ingredients. | If my budget determines my choice, I want to compare packs on a like-for-like basis rather than pay extra for a sporty product name. Around 14% of consumers prioritise cost. |
The protein in a snack portion isn’t the same as your recovery needs after a workout. These depend in part on the exercise you’ve done and when you’ll be exercising again.
Calculate the protein in your own portion and consider what else you’re having with it.
These descriptions refer to different aspects of how the cashews are prepared and what they contain. For example, some unsalted cashews contain sunflower oil, while the unroasted PLUS product reviewed lists cashews as its only ingredient.
Check the ingredients list and preparation details for the exact product.
A 170-gram bag isn’t the same as a 25-gram portion. The nutritional information for the whole bag will therefore overstate what you’re eating in one snack.
Weigh your portion or use an individually portioned pack. To calculate the values for your portion, multiply the per-100-gram figures by your portion weight divided by 100.
On 20 May 2026, the NVWA (Netherlands Food and Consumer Product Safety Authority) issued a warning about a specific 170-gram pack of TRADER JOE'S Unsalted Cashews, with a best-before date of 23-09-2026, due to possible metal fragments.
Do not eat the affected product. Check the product, barcode and best-before date; don’t extend the warning to other packs unless they have the same batch details.
Duyvis offers different preparations, including Cashews Original and Cashew Nuts Sea Salt.
AH Unsalted Cashews 170 g is a roasted variety with a stated serving size of 25 grams.
Jumbo Unsalted Cashews 200 g is a supermarket own-brand product with nutritional information for this specific pack.
Lidl sells cashews under the Alesto and Way To Go! product ranges.
TRADER JOE'S Roasted Unsalted Cashews are listed in a 250-gram pack, among other sizes.
PLUS Unsalted Unroasted Cashews 200 g is an unroasted variety with a short ingredients list.
These Joybuy products are cashews for an afternoon snack. Compare the nutritional information per 100 grams and work out the values for the portion you eat.
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An option if you’re looking for cashews with a simple ingredients list.
The ingredients list states 100% cashew kernels. The label states 19.8 g of protein and 0.028 g of salt per 100 g. Contains cashews and is not suitable for anyone with a cashew allergy.
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A good fit if you’re looking for roasted, unsalted cashews.
The label states 18.67 g of protein per 100 g. Contains cashews and is not suitable for anyone with a cashew allergy.
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A savoury option if you prefer salted cashews to an unsalted snack.
The nutrition table states 18 g of protein and 0.92 g of salt per 100 g. Contains cashews and is not suitable for anyone with a cashew allergy.
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A handy option if you want to measure out your own portion from a larger pack.
The ingredients list cashews and salt; the label states 17.4 g of protein and 0.9 g of salt per 100 g. Contains cashews and is not suitable for anyone with a cashew allergy.
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A larger pack that lets you weigh out your own afternoon snack.
The ingredients list cashew kernels and salt; the label states 16.4 g of protein and 1.2 g of salt per 100 g. Contains cashews and is not suitable for anyone with a cashew allergy.
You don’t need the same recovery strategy after every exercise session. The Dutch Association of Sports Dietitians recommends 0.2–0.4 grams of protein per kilogram of body weight within the first two hours specifically after intense or prolonged exercise, when you need to recover quickly for another session later that day or the next.
Yes, you can combine cashews with other foods and consider the total protein in your meal or snack. The Netherlands Nutrition Centre lists milk, eggs, pulses and tofu among sources of protein; check the allergen information and choose foods that suit your preferences.
Check the allergen information on the pack of the exact product, including warnings about possible traces. The NVWA explains that allergen information must be provided on prepacked foods; for example, the unroasted PLUS product reviewed states that it may contain peanuts.
Follow the storage advice on the pack you’ve bought. The label on Jumbo Unsalted Cashews 200 g says to store in a cool, dry, dark place; check the packaging instructions for other varieties.
No, the NVWA warning issued on 20 May 2026 applies only to TRADER JOE'S Unsalted Cashews, 170 grams, barcode 2003020120930, with a best-before date of 23-09-2026. Don’t eat a pack from the affected batch; check the product, barcode and best-before date, even if the date has now passed.
