Cashews aren’t a low-calorie food: the Netherlands Nutrition Centre gives an average of 154 kcal per 25 g of unsalted cashews. Weigh the portion you take with you and compare kcal per 100 g. Choose unsalted cashews for a simple addition to lunch, or check the salt content of savoury, roasted varieties too.
If you’d like cashews with a quick lunch or as a snack, weigh the amount you eat and compare the energy shown on the label. The Netherlands Nutrition Centre gives an average of 154 kcal per 25 g portion of unsalted cashews. This is a category average, not a value that applies to every brand.
If you’re looking for cashews with no added salt to eat alongside or in your lunch, compare the ingredients list and salt per 100 g. ‘Unsalted’ alone tells you nothing about the energy content.
If you want to divide a pack between several working days, compare the net weight and portion the nuts yourself. The Netherlands Nutrition Centre recommends storing nuts in a dry, airtight container.
Start with the portion you actually want to take with you, then compare the ingredients and preparation method that suit your lunch.
The Netherlands Nutrition Centre gives an average of 154 kcal per 25 g of unsalted cashews. Product labels can vary, so check the nutritional information for the exact variety.
| What to consider | What to look for | Who might find this important? |
|---|---|---|
| Energy per portion | Compare kcal per 100 g and weigh your portion. Calculate the energy in your portion using kcal per 100 g × weight in grams / 100. | If I take nuts with me for a quick lunch, I want to know in advance how much energy my weighed portion contains. Around 42% of consumers rank energy per portion as their top purchasing priority. |
| Unsalted ingredients | Check the ingredients list and salt per 100 g. Also check the allergen information on the exact pack. | If you’re looking for a simple addition to lunch with no added salt, you may want to prioritise the ingredients over a savoury coating. Around 25% of consumers put an unsalted product first. |
| Stocking up and storage | Check the net weight and storage instructions; seal the pack tightly after use. | If I want to divide a bag between several working days, having a pack I can portion out is practical. Around 17% of consumers give top priority to dividing and storing their supply. |
| Roasted or savoury flavour | Read the preparation method, ingredients and salt content on the label. A description such as ‘no added oil’ doesn’t make a product low in calories. | If you’re mainly looking for a roasted or savoury snack, you can weigh flavour against the ingredients and portion size. Around 16% of consumers put this flavour preference first. |
These terms describe qualities other than energy content. The labels for the cashews discussed here show that you need to check the kcal per 100 g to find this out.
Compare the values per 100 g, then calculate the energy in the portion you actually weigh out.
AH lists a 25 g portion, while Duyvis lists a 30 g portion. This means the energy per labelled portion isn’t directly comparable.
Convert products to the same portion weight before comparing them.
A bag containing several portions needs to be divided up. If you don’t weigh out the nuts in advance, you may eat more than you intended.
Weigh out the portion you want to take with you and seal the rest tightly. The Netherlands Nutrition Centre recommends storing nuts in a dry, airtight container.
On 20 May 2026, the NVWA (Dutch Food and Consumer Product Safety Authority) warned of possible metal fragments in Trader Joe’s unsalted cashews, but only in the 170 g pack with barcode 2003020120930 and best-before date 23-09-2026. The warning doesn’t automatically apply to other packs or batches.
If you have this exact pack, check the barcode and best-before date and don’t eat the affected nuts. The fact that the best-before date has passed doesn’t make the pack safe.
Duyvis describes its Cashews Original range as oven-roasted with no added oil; the pack mentioned is 125 g.
AH Unsalted Cashews is a baked own-brand variety in a 170 g pack; the label gives a 25 g portion.
Jumbo Unroasted Cashews is an own-brand product in a 200 g pack.
Lidl sells cashews under its Alesto range and describes its Way To Go cashews as Fairtrade.
The Dutch ALDI product page describes Trader Joe’s Roasted Unsalted Cashews in a 250 g pack.
PLUS Unsalted Unroasted Cashews is an own-brand variety in a 200 g pack.
This selection at Joybuy includes cashews in a range of flavours and styles. Compare the portion, nutritional information and ingredients on the exact pack with what you’re looking for in a desk lunch.
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A roasted variety for anyone who wants to weigh out their own portion; compare the nutritional information on the pack with your preferred portion size.
Product information lists cashews, gluten, wheat and peanuts; check the allergen information if this is relevant to you.
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A cashew variety labelled Original Flavour; check the ingredients and nutritional information to see how it fits with your lunch.
Product information lists cashew kernels as an allergen.
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The product name describes roasted, unsalted cashews; weigh your portion and check the nutritional information on the pack.
Product information lists cashews as an allergen.
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The 500 g pack may suit you if you want to divide up a larger supply; weigh out individual portions and seal the rest tightly.
Product information lists cashews and salt; check the allergen information on the pack.
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A salted cashew variety in a 120 g pack; check the nutritional information and choose a portion that suits what you want to take with you.
Product information lists cashews and salt.
No. A smaller portion reduces the amount of energy you eat, not the energy content of the product. The Netherlands Nutrition Centre gives an average of 154 kcal for 25 g of unsalted cashews; when buying, also check the label for the exact variety.
Based on the labels, 25 g provides 149.5 kcal for PLUS unroasted unsalted cashews, 154.75 kcal for Jumbo unroasted cashews, 155.5 kcal for AH unsalted cashews and 146.5 kcal for Duyvis Oven roasted cashews salted. These figures are calculated from the per-100 g values on the PLUS, Jumbo and Albert Heijn product labels. They aren’t independent measurements or proof that one preparation method consistently provides less energy.
Store cashews in a dry, airtight container and follow the storage instructions on the pack. The Netherlands Nutrition Centre emphasises that nuts should be kept dry and in a tightly sealed container.
Read the ingredients list and allergen information on the exact pack, including warnings about the possible presence of other nuts, peanuts or wheat. The Netherlands Food and Consumer Product Safety Authority (NVWA) explains that allergens must be clearly stated on the label; information for another variety doesn’t automatically apply.
The NVWA warning of 20 May 2026 applied only to Trader Joe’s unsalted cashews in the 170 g pack with barcode 2003020120930 and best-before date 23-09-2026, due to possible metal fragments. Don’t eat the affected pack; the warning doesn’t automatically apply to other packs or batches.
