Portion-conscious snackers
If you want to keep serving cashews but would like to know how much energy your portion provides in advance, this guide is for you. Check the label and weigh your portion rather than relying on the word ‘unsalted’ alone.
Who is this buying guide for?
Mindful party snackers
If you want to choose between unroasted, fried and oven-roasted cashews, while assessing flavour, oil and salt separately, this guide is for you.
Party planners
If you’re buying for several guests and need to consider pack size, portions, storage and safe serving, this guide is for you. Allergies and young children need extra attention.
What should you look for when buying?
Start by checking whether the product is suitable for your guests, then compare the labels and decide how many grams you want to serve.
| What to consider | What to look for | Who should consider this? |
|---|---|---|
| Energy per portion | Compare kcal per 100 g and weigh the amount you serve. Calculate the energy in your portion using kcal per 100 g × portion weight in grams ÷ 100. | If I want to keep track of the energy in my portion, I weigh the cashews and use the value on the label. Around 42% of consumers prioritise energy per portion above all else. |
| Ingredients and salt | Check the ingredients list, preparation method and salt content separately. ‘Unsalted’ doesn’t automatically mean that no oil has been added. | If I want to take additives and salt into account, I check both the ingredients and the nutritional information. Around 25% of consumers prioritise ingredients and salt. |
| Serving safely | Read the allergen information on the pack. Don’t give whole cashews to children under four; MDL Fonds warns of the risk of choking. | If I’m hosting guests with allergies or young children, I first check whether the nuts are suitable to serve. Around 17% of consumers prioritise suitability for their guests. |
| Quantity and storage | Match the net weight to the portions you’re planning and seal any leftovers well. Store nuts in a dry place. | If I’m buying for several guests, I plan the quantity around the portions and think about how I’ll store any leftovers. Around 16% of consumers prioritise party planning and choosing a suitable pack size. |
Common pitfalls
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Assuming ‘unsalted’ or ‘no added oil’ means low in calories
These terms don’t describe the overall energy content. The AH variety reviewed contains sunflower oil; Flink lists 604 kcal per 100 g for a specific Duyvis product.
Check energy, ingredients and salt as three separate factors.
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Focusing on small differences between labels and forgetting portion size
For the PLUS and AH varieties reviewed, the calculated difference for a 25 g portion is 6 kcal. According to the calculation, 15 g of the PLUS variety provides 89.7 kcal, while 25 g provides 149.5 kcal.
First decide how much you’re serving and weigh it. Then compare products using the same portion size.
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Buying a large party pack without a plan for leftovers
Pack sizes vary. According to the Netherlands Nutrition Centre, nuts should be stored in a dry place in a well-sealed container.
Choose a pack size to suit the portions you’re planning, and seal the pack well after use.
Leftovers need to be stored in a dry place in a well-sealed container. A large pack is only practical if you can store its contents properly.
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Assuming one shared bowl of nuts is fine for everyone
Cashews are an allergen. The PLUS pack reviewed states that the product may contain peanuts. MDL Fonds says whole nuts are not safe for children under four because of the risk of choking.
Check with guests about allergies in advance, read the packaging and don’t give whole cashews to young children.
Relevant brands to compare
Duyvis
Worth considering for savoury party cashews and oven-roasted varieties.
- Duyvis describes Cashews Original as oven-roasted with no added oil.
- For the specific Duyvis Oven Roasted Gezouten Cashew Noten 125 g, Flink lists 604 kcal and 1.5 g of salt per 100 g. This product information applies to that variety and does not make a claim about the brand as a whole.
Albert Heijn
The AH Ongezouten cashewnoten 100 g reviewed here are an example of a fried variety.
- Albert Heijn gives a portion size of 25 g and provides ingredients and nutritional information.
- The specific pack contains sunflower oil and lists 622 kcal per 100 g. So, in this case, unsalted doesn’t mean oil-free.
Jumbo
The range includes unroasted and unsalted cashews, among other options.
- Jumbo Ongebrande Cashewnoten 200 g lists 100% cashews and 619 kcal per 100 g.
- Another unsalted Jumbo variety, in a 130 g pack, lists sunflower oil. So check the ingredients on the exact pack you’re buying.
Lidl
The product information for unsalted cashews describes a 500 g pack.
- The Lidl product page gives the net weight and says the product is sold in store.
- Use the nutritional information on the specific pack to assess its energy content. A larger pack tells you nothing about the energy per 100 g.
ALDI
The product information describes Trader Joe’s roasted, unsalted cashews in a 250 g pack.
- The ALDI product page gives the preparation method and pack size.
- Check the nutritional information and ingredients on the specific pack. A description of how a product is prepared doesn’t tell you its energy per 100 g.
PLUS
According to the product information, the PLUS Cashewnoten ongezouten ongebrand 200 g reviewed here contains only cashews.
- PLUS lists 598 kcal per 100 g and an ingredients list containing only cashews.
- The pack states that the product may contain peanuts. A simple ingredients list doesn’t make it suitable for every guest with an allergy.
Cashews at Joybuy
These Joybuy products are cashews for anyone who wants to compare varieties and nutritional information, and weigh their own portions.
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Jiazhouyuanye Original Flavour Large cashew nuts 160 g
If you choose this variety, use the stated energy per 100 g to calculate your weighed portion.
Joybuy product information lists 100% cashew kernels, 604 kcal and 0.028 g of salt per 100 g, and a net weight of 160 g.
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Duyvis dry-roasted cashew nuts 125 g
The stated energy content makes this variety easy to compare using the label. Weigh your portion if you want to keep track of the amount you eat.
Joybuy product information lists 586 kcal and 0.92 g of salt per 100 g. The product title describes the cashews as dry-roasted.
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Verse Klassenoten salted cashew nuts 150 g
If you’re considering a salted variety, compare both the energy and salt per 100 g with other labels.
Joybuy product information lists 2555 kJ, 1.0 g of salt per 100 g and a net weight of 150 g. The ingredients include 98% cashews and sunflower oil.
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g'woon roasted, unsalted cashew nuts 200 g
This variety is an option if you’re looking for roasted cashews with no added salt. Weigh your portion and compare the energy content.
Joybuy product information lists cashews as the only ingredient, 596 kcal and 0.067 g of salt per 100 g, and a net weight of 200 g.
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Be&Cheery cashews with purple skin, 180 grade, 500 g
The larger pack may suit a party with several guests if you plan portions in advance and can store any leftovers properly.
Joybuy product information lists 679 kcal and 1.2 g of salt per 100 g, with a net weight of 500 g. The ingredients include cashew kernels and salt.
Frequently asked questions
Can an online shop describe cashews as ‘low calorie’?
According to the European Commission, the claim ‘low energy’ is only permitted for solid foods containing no more than 40 kcal (170 kJ) per 100 g. The cashew labels reviewed list values above this threshold; a smaller portion doesn’t change the value per 100 g.
How do I calculate the energy in my portion?
Multiply the kcal per 100 g by the number of grams you’ve weighed, then divide by 100. For the PLUS variety reviewed, 15 g works out at 89.7 kcal and 25 g at 149.5 kcal. These are calculated amounts, not advice about your personal energy needs.
What should I do if guests have a nut or peanut allergy?
Check the allergen information on the packaging and speak to the guest concerned in advance. The products reviewed contain cashews; some packs also state that they may contain peanuts or other nuts. Being ‘unsalted’ doesn’t change the allergen information.
Can children under four eat whole cashews?
No. According to MDL Fonds, whole nuts aren’t safe for children under four because of the risk of choking. Don’t serve them whole cashews.
How should I store leftover cashews after the party?
Follow the instructions on the pack and store the nuts in a dry place in a well-sealed container. The Netherlands Nutrition Centre recommends storing nuts in a dry place in a well-sealed container; Albert Heijn also says this for the AH pack reviewed.