If you want less fat, compare the fat content per 100 g for the exact product; if your main aim is to consume less energy, compare portions of the same size. Unsalted and made without added oil are different attributes from lower in fat: PLUS lists 46.5 g of fat per 100 g for its unroasted, unsalted variety, while Dutch retailer information lists 49 g for Duyvis Oven Roasted.
For a night in, you want to know whether a variety really is lower in fat. Compare the nutrition table for the exact product; Duyvis’ description of oven-roasting without added oil does not, by itself, tell you how much fat it contains.
Your main aim is to limit the energy in your snack. Compare energy values for the same portion size; Albert Heijn, for example, lists a 25 g portion for its AH Unsalted Cashews.
You want less salt, but still want to serve cashews. Unsalted varieties may still contain oil and are not automatically lower in fat; the ingredients lists and nutrition information for AH and Jumbo show this for their specific products.
First decide what you want to change: fat per 100 g, energy in your portion, salt, how they’re prepared or pack size. These attributes don’t all tell you the same thing.
| Consideration | What to look out for | Who this is for |
|---|---|---|
| Genuinely lower in fat | Compare fat per 100 g for the exact products and check what a comparative claim is based on. | If you’re mainly looking for a lower fat content, don’t rely on the cooking method alone. Around 31% of consumers in this choice breakdown put fat content first. |
| Energy per portion | Compare kcal for the same portion size and measure out how much you want to serve in advance. | If you want to limit the energy in your snack, how much you eat matters too. Around 25% of consumers prioritise energy per portion. |
| Less salt | Check the salt per 100 g and the ingredients list; unsalted doesn’t automatically mean oil-free. | If reducing salt is your main aim, look for an unsalted variety without assuming it’s also lower in fat. Around 19% of consumers prioritise limiting salt. |
| Savoury flavour without added oil | Read the ingredients for the flavour you’ve chosen and check the salt content too. | If you want a savoury snack without added oil, the preparation method is relevant, but it doesn’t prove that the product has less fat. Around 13% of consumers choose this as their main priority. |
| Packaging and leftovers | Choose a net weight that suits how you’ll use the product and check how to store it after opening. | If you mainly want the right amount and fewer leftovers, check the pack size and storage instructions. Around 12% of consumers prioritise convenient packaging and planning for leftovers. |
A preparation method that uses no added oil doesn’t tell you how much fat the nuts themselves contain. Dutch product information lists 49 g of fat per 100 g for Duyvis Oven Roasted.
Check the nutrition table for the exact product separately from how it’s prepared.
The ingredients lists for AH Unsalted and Jumbo Unsalted name sunflower oil; this isn’t necessarily the case for other varieties.
Check the ingredients list on the pack you’re planning to buy.
The European Food Information Council warns that a low-fat claim can make a product seem like a lighter choice, without saying anything in itself about its overall nutritional quality.
Decide in advance how much you want to serve and compare energy values for equal portions.
A larger bag may leave you with more than you’ll use in one sitting. AH lists twenty 25 g portions in its 500 g pack.
Choose a pack size to suit how many times you plan to use it, and seal the pack securely after use.
These examples can help you compare products and labels; mentioning a brand is not a recommendation of its full range.
An option to look at if you’re after cashews oven-roasted without added oil.
AH Unsalted Cashews 500 g is a larger pack for those mainly looking for unsalted cashews.
Jumbo Unsalted Cashews 200 g is a smaller pack for those who prioritise salt content.
PLUS offers an unroasted, unsalted variety and a separate roasted Fairtrade variety.
ALDI is the retailer; its official product information lists roasted, unsalted cashews under the Trader Joe’s brand.
The official Dutch product page lists unsalted cashews as an option for those looking to limit their salt intake.
These products are cashew varieties for snacking. Their stated fat content and preparation methods don’t prove that they’re reduced fat; compare the labels for the exact products.
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Suitable if you’re looking for cashews to snack on straight from the pack or add to yoghurt, muesli and baking.
The ingredients list contains only cashew kernels.
Per 100 g: 47.7 g of fat and 0.028 g of salt. These values don’t prove that the product is reduced fat.
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Suitable if you’re looking for a savoury snack of cashews that, according to the product description, are roasted without added fat or oil.
Per 100 g: 43 g of fat and 0.92 g of salt. This variety contains salt and flavourings.
The product information lists gluten, wheat and peanuts as allergens.
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Suitable if you’re looking for a salted cashew variety to snack on.
Per 100 g: 48 g of fat and 1.0 g of salt. The ingredients include sunflower oil.
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Suitable if you’re looking for roasted, unsalted cashews to snack on or use in cooking and baking.
Per 100 g: 46.67 g of fat and 0.067 g of salt. The ingredients list names cashews.
Unsalted is a separate product attribute and doesn’t prove that the product is reduced fat.
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Suitable if you’re looking for salted cashews to serve straight away, for example during a film night.
Per 100 g: 42.9 g of fat and 0.9 g of salt. The ingredients are cashews and salt.
The product description mentions individual portions.
Not always. The ingredients lists for AH Unsalted Cashews and Jumbo Unsalted Cashews name sunflower oil, while PLUS lists only cashews for its unroasted, unsalted variety. Check the exact product.
Compare fat per 100 g to assess fat content, and compare energy for the same portion size if you want to compare the energy in your snack. A smaller portion and lower fat content are two different things to consider.
No. Nutrition claims are governed by European rules. The Netherlands Food and Consumer Product Safety Authority explains that these rules apply; the Netherlands Nutrition Centre states that a claim must be on the European list and meet the relevant conditions.
According to the Netherlands Food and Consumer Product Safety Authority, allergen information for prepacked products must appear on the label. Also check the product-specific information about other ingredients and the possible presence of allergens.
Follow the storage instructions for the variety you’ve chosen and seal the pack securely after use. Albert Heijn recommends storing its AH variety in a cool, dark and dry place; Dutch product information for Duyvis Oven Roasted says to store it in a dry place and keep an opened bag in a light- and airtight container.
