If you mainly want to reduce the fat in each snack, you can measure out a portion. If you’re looking for a product with less fat, check the nutrition information per 100 g and the evidence behind any comparative claim. For solid foods, the European Commission’s ‘low fat’ claim applies to products containing no more than 3 g of fat per 100 g. ‘No added oil’, ‘unroasted’ or ‘unsalted’ does not, by itself, prove a lower fat content.
You want to keep eating cashews while considering the amount of fat and energy in each snack. The Voedingscentrum lists 12.2 g of fat and 154 kcal for 25 g of plain, unsalted cashews; the nutrition information for a specific pack may differ.
You want to check the ingredients in the exact variety, especially for seasoned or mixed products. Vegan suitability and allergen information are separate considerations.
For example, you may be looking for cashews that the manufacturer says are roasted without added oil. This tells you something about how they’re prepared, but not necessarily about their total fat content.
First decide whether you want less fat per 100 g, to eat a smaller portion, or mainly to avoid certain ingredients and preparation methods.
| What to consider | What should you check? | Who is this important to? |
|---|---|---|
| Fat content or portion | Compare the fat per 100 g on the pack and work out how much that is for the portion you want to eat. A smaller portion doesn’t change the nutritional composition per 100 g. | If I want less fat in each snack, I look at both portion size and nutrition information; around 36% of consumers put fat content and portion size first. |
| Vegan ingredients | Read the full ingredients list for the exact variety, including flavourings and coatings. Check allergen information separately if you have an allergy. | If vegan suitability is a deciding factor for me, I want to check the ingredients of that specific pack; around 29% of consumers say this is their top priority. |
| Preparation and added ingredients | Check whether the nuts are unroasted or roasted, whether oil has been added, and whether the variety is salted. These are separate characteristics. | If I mainly want to know how the nuts are prepared and what has been added, I consider those details separately from the fat content; around 21% of consumers start with preparation and added ingredients. |
| Packaging and storage | Choose a pack size that suits how much you use, and check the storage advice on the label. | If I want to avoid leaving a large pack unused for a long time, I consider the pack size and storage options; around 14% of consumers prioritise packaging and usage. |
Cashews prepared without added oil can still contain their natural fat. These are two different things.
Check the total fat per 100 g on the pack. Don’t base your choice of a reduced-fat product on the preparation description alone.
Choosing ingredients for a vegan diet doesn’t automatically tell you whether a product is suitable if you have an allergy.
If you have an allergy, check the allergen declaration on the exact pack separately. The NVWA states that allergen information must appear on the label of pre-packed foods.
A larger pack won’t always suit how much you use or how you can store it. The Voedingscentrum lists rancidity, toughness and mould as signs of quality loss or spoilage in cashews.
Compare the pack size with how much you expect to use, and follow the storage advice on the label.
Cashews Original is worth considering if you’re looking for an oven-roasted variety with no added oil.
AH Terra Unroasted Cashews is an option to consider if you’re specifically looking for unroasted cashews.
The range gives you a starting point for comparing different types of cashews and pack sizes.
PLUS Unsalted Unroasted Cashews 200 g could suit you if you’re looking for these two characteristics.
Way To Go! Unsalted Cashews is a listed unsalted product range.
Trader Joe’s Roasted and Salted Cashews 250 g is a listed snack variety.
These Joybuy products are standard cashew varieties with different preparation methods and ingredients. Use the listed nutrition information and ingredients to assess the exact variety; the product selection doesn’t prove reduced fat or vegan suitability.
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Worth considering if you want to compare the nutrition information per 100 g and the ingredients on the exact pack.
The ingredients list states 100% cashew kernels; the pack is 160 g and the nutrition table lists 47.7 g of fat per 100 g.
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An option to consider if you’re looking for oven-roasted cashews with no added oil.
The product description states that no fats or oil have been added, and mentions sea salt and a savoury seasoning mix. The nutrition table lists 43 g of fat per 100 g; the product name states 125 g.
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Consider this variety if you want to compare the ingredients and nutrition information for salted cashews.
The ingredients list states 98% cashews, sunflower oil and 1% salt. The nutrition table lists 48 g of fat per 100 g; the product name states 150 g.
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A roasted, unsalted variety to consider if you’re looking for those characteristics.
The product information lists cashews as the ingredient, 46.67 g of fat per 100 g and a pack size of 200 g. This variety is roasted, not unroasted.
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Consider this salted variety if you want to check the ingredients and nutrition information on the pack.
The ingredients list states cashews and salt. The nutrition table lists 42.9 g of fat per 100 g; the pack is 120 g.
Not simply because they’re plant-based, unsalted or sold in a small pack. According to the European Commission, the ‘low fat’ claim can only be used for solid foods containing no more than 3 g of fat per 100 g. The Voedingscentrum lists 12.2 g of fat in 25 g of plain, unsalted cashews. A comparative claim such as ‘reduced fat’ is a different claim; don’t judge it by the preparation description alone.
Multiply the value per 100 g on the label by the weight of your portion in grams, then divide by 100. Use the information for the exact variety. The Voedingscentrum’s reference value for 25 g of cashews isn’t an individual portion recommendation.
Check the full ingredients list for vegan suitability, and assess allergen information separately. The NVWA states that allergen information must appear on the label of pre-packed foods; choosing a vegan product doesn’t replace this check.
No. This describes how they’re prepared and doesn’t, by itself, prove a lower total fat content. Check the nutrition table per 100 g; cashews also contain fat naturally.
The NVWA warning dated 20 May 2026 concerns Trader Joe’s unsalted cashews, 170 g, with a best-before date of 23-09-2026 and barcode 2003020120930. Do not eat the specifically identified pack because it may contain metal fragments. The warning doesn’t automatically apply to other packs or batches.
