If you want to eat less fat and take on less energy from cashews, focus on your portion size: unsalted or unroasted doesn’t mean low-fat. For solid foods, the European Commission sets the limit for a ‘low fat’ claim at 3 g of fat per 100 g. The labels of the AH, Jumbo and PLUS varieties reviewed list 45 to 50 g of fat per 100 g, so they don’t meet the requirements for this claim.
You want to eat cashews while picking up chips, but keep the fat and energy from this extra snack in check. Weighing out a portion in advance and checking the label can help you make that choice. The Netherlands Nutrition Centre lists 154 kcal and 12.2 g of fat for a 25 g handful of unsalted cashews.
You’re looking for cashews with no added salt and don’t want to confuse this with having less fat. The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five; this doesn’t in itself mean they have a lower fat content.
You’re looking for a simple ingredients list or cashews prepared without added oil. Check the naturally occurring fat content too: the method of preparation alone doesn’t tell you how much fat you’ll eat.
First decide how much you want to eat, then compare the fat, energy, salt and ingredients per 100 g for the exact variety.
| What to consider | What to look for | Who is this important to? |
|---|---|---|
| Portion size and total intake | Compare fat and energy per 100 g, then weigh your portion. The Netherlands Nutrition Centre uses 25 g as a reference portion for unsalted cashews. | If I want to keep my snack small, weighing out a portion in advance helps. Around 42% of consumers prioritise portion size and total intake. |
| Added salt | Check whether the variety is unsalted, and compare the salt content separately from fat and energy. | If I want to avoid added salt, I choose the exact unsalted version rather than relying on a preparation description. Around 25% of consumers prioritise this choice. |
| Added oil | Read the ingredients list and check the fat content per 100 g too. | If I don’t want added oil, I look for that in the ingredients list, without assuming this means the nuts are low in fat. Around 17% of consumers look at this first. |
| Pack size | Choose a pack size that suits how often you eat cashews, and follow the storage instructions once opened. | If I only eat cashews occasionally, I look for a pack size that suits how I use them. Around 16% of consumers prioritise pack size. |
These words describe the salt content or preparation, not a low fat content. For solid foods, the European Commission sets the limit for a ‘low fat’ claim at 3 g of fat per 100 g; the AH, Jumbo and PLUS labels reviewed list 45 to 50 g per 100 g.
Compare the fat per 100 g and decide separately how much you’ll eat. Treat salt, oil and fat content as separate considerations.
Flink’s product listing for Duyvis Oven Roasted Salted Cashew Nuts 125 g gives a salt content of 1.5 g per 100 g. ‘Oven roasted’ doesn’t in itself tell you whether a variety is salted.
Check the name and label of the exact salted or unsalted version.
Jumbo lists unsalted cashews in 200 and 500 g packs. The size of the pack doesn’t determine how much you eat at a time.
Weigh out your snack and follow the storage instructions on the pack you choose.
Worth considering if you’re looking for an oven-roasted cashew variety.
The varieties mentioned differ in their preparation and ingredients.
Unsalted varieties are available in different pack sizes.
The product listing is for unsalted cashews.
The Dutch product listing describes 250 g of roasted, unsalted cashews.
PLUS Unsalted Unroasted 200 g is an option if you’re looking for an ingredients list with no added oil.
These product options cover different types of cashews. Compare the information on the exact pack; the product names alone don’t indicate a low-fat variety.
No image available
An option if you’re looking for cashews in a 160 g pack. Compare the nutritional information per 100 g and weigh out your own portion.
No image available
This variety is a good fit if you’re specifically looking for dry-roasted cashews. If added oil, fat or salt matters to you, check the ingredients and nutritional information for this version.
No image available
A salted variety in a 150 g pack. If you want to limit your salt intake, check whether this salted version suits your needs.
No image available
A roasted, unsalted variety in a 200 g pack. Unsalted doesn’t mean low-fat; compare the nutritional information and decide on your portion separately.
No image available
This salted variety with the skin on comes in a 120 g pack. Check the nutritional information for the exact version and choose a portion to suit your preferences.
According to the European Commission, a solid food can carry a ‘low fat’ claim if it contains no more than 3 g of fat per 100 g. This is a requirement for the claim, not a general buying guideline for nuts.
A smaller portion means you eat fewer cashews, but it doesn’t change the product’s composition. The Netherlands Nutrition Centre lists 154 kcal and 12.2 g of fat for a 25 g handful of unsalted cashews.
No. These words describe how the cashews are prepared or whether they contain salt, not their fat content. Check the fat per 100 g on the label and compare it with the claim requirement of no more than 3 g per 100 g for solid foods.
For a child with a nut allergy, Jeroen Bosch Hospital advises avoiding food containing nuts or traces of nuts. Read the information on the exact pack and follow the individual medical advice; a different preparation doesn’t make cashews a suitable substitute.
The NVWA warning of 20 May 2026 concerned 170 g packs of Trader Joe’s unsalted cashews, barcode 2003020120930 and best-before date 23-09-2026, due to possible metal fragments. Don’t eat that specific product if you still have it at home. The warning doesn’t automatically apply to other packs or all ALDI cashews.
