If you want to keep an eye on your calorie intake, first decide how many grams of cashews to take with you, then calculate the energy using the nutritional information for the exact product. The Netherlands Nutrition Centre gives an average of 154 kcal per 25 grams of unsalted cashews; ingredients, salt and storage advice are separate things to check. A smaller portion doesn’t make cashews low in calories.
You want to take cashews with you without losing sight of the calories in your snack. The weight of each portion and the nutritional information for the exact product are your starting points. The Netherlands Nutrition Centre gives an average of 154 kcal per 25 grams of unsalted cashews.
You’re looking for a snack you can portion out in advance and carry in a securely sealed pack. Storage advice such as keeping it cool, dry and dark matters more than simply having a small outer pack.
You want to choose unsalted cashews and assess the ingredients separately. Distinguish between unroasted, roasted in oil and savoury-seasoned varieties; ‘unsalted’ doesn’t automatically mean that no oil has been added.
If you’re taking cashews as a gym-bag snack and watching your calorie intake, start with the portion. Then assess the ingredients, flavour and how you’ll store the pack while you’re out.
| What to consider | What to look for when buying | Who may care more about this |
|---|---|---|
| Calories per portion | Compare kcal per 100 grams and weigh out the amount you’re taking with you. | If I want to tailor my snack to a particular amount, I look at the weight I’ll actually eat. Around 42% of consumers prioritise calories per portion. |
| Portioning and storage | Check the net weight and storage advice; seal the pack securely after use. | If I want to portion out my snack in advance and take it with me in a sealed pack, I also check whether I can store the pack as directed on the label. Around 25% of consumers prioritise portability and storage. |
| Unsalted options and ingredients | Read the ingredients list and compare salt and energy separately. | If I want unsalted cashews, I also check whether they contain ingredients such as sunflower oil. Around 17% of consumers focus mainly on the ingredients. |
| Savoury flavour and preparation | Check the exact variety and nutrition table, not just the preparation claim on the pack. | If I’m looking for a savoury, oven-roasted flavour, I want to know whether salt has been added. Around 16% of consumers prioritise flavour and preparation. |
The unsalted varieties reviewed from Albert Heijn and Jumbo both list 622 kcal per 100 grams. The ‘unsalted’ label alone tells you nothing about the energy in each portion.
Assess salt and energy separately, and calculate the nutritional values for the portion you weigh out.
A net weight of, for example, 125 or 170 grams is the contents of the pack, not a recommended portion size for you.
Decide in advance how many grams you want to take with you, then seal the rest securely after use.
‘No added oil’ and a Fairtrade mark describe different qualities from the energy in the portion you eat.
Compare preparation, certification and the nutrition table as separate pieces of information.
Duyvis describes Cashews Original as oven-roasted with no added oil; it may suit you if that’s the preparation you’re looking for.
The 170-gram unsalted variety is a practical option if you want to weigh out your own portion.
The 200-gram unsalted variety is another option to assess in terms of ingredients and portion size.
The product name confirms that this is an unsalted cashew variety.
ALDI lists Trader Joe’s roasted, unsalted cashews in a 250-gram pack.
PLUS lists both unroasted, unsalted cashews and a roasted Fairtrade variety; check the labels separately.
This selection includes cashews to weigh out and take with you, as well as roasted, unsalted and salted varieties to compare.
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You can divide the 125-gram pack into smaller portions in advance.
The product information says they’re made without added fat or oil and lists sea salt.
The product information gives 4–5 portions per pack; store in a cool, dry place and seal securely after opening.
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This salted variety may suit you if you’re after a savoury flavour and want to take salt into account when choosing.
The product information lists 98% cashews, sunflower oil and salt.
Store in a cool, dry place and seal the pack securely after opening.
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The ingredients list contains only cashew kernels, which is useful if you want to check the ingredients.
The nutrition table lists 604 kcal per 100 grams.
The pack contains 160 grams; keep it sealed after opening and follow the product information by storing it in a cool, dry place, away from heat and direct sunlight.
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This variety may suit you if you’re looking for roasted, unsalted cashews.
The nutrition table lists 596 kcal per 100 grams.
The pack contains 200 grams; store in a cool, dry place and seal securely after opening.
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The product information lists cashew kernels with salt; check the salt content if it affects your choice.
The nutrition table lists 679 kcal and 1,2 g salt per 100 grams.
The pack contains 500 grams; store in a cool, dry place, away from direct sunlight.
According to the European Commission, solid foods can only carry the claim ‘low energy’ if they contain no more than 40 kcal per 100 grams. The labels reviewed from AH, Jumbo and PLUS list higher values. A smaller portion doesn’t make the product itself low in calories.
Multiply the kcal per 100 grams by the portion weight in grams, then divide by 100. The Netherlands Nutrition Centre gives an average of 154 kcal per 25 grams of unsalted cashews; based on that average, 15 grams works out at 92.4 kcal. For a product you buy, use the nutritional information for that exact variety.
Follow the storage instructions on the specific pack. Albert Heijn advises keeping cashews in a cool, dark, dry place and sealing the pack securely. For an opened Duyvis bag, Jumbo recommends a light- and airtight container. A gym bag that gets warm or damp isn’t suitable for those storage conditions.
No. If you have a cashew allergy, don’t choose cashews as a snack. Cashews are a tree-nut allergen; also read the allergen information on the pack of the exact variety. Other warnings, for example about peanuts, can vary by product.
The NVWA warning issued on 20 May 2026 concerned 170-gram packs of Trader Joe’s unsalted cashews, with barcode 2003020120930 and best-before date 23-09-2026, due to possible metal fragments. Don’t eat that specific pack if you still have one. The warning doesn’t automatically apply to other batches or to the 250-gram pack.
