Cashews can be a handy addition to your lunch, but assess their protein contribution per portion rather than per 100 g alone. The Voedingscentrum (Netherlands Nutrition Centre) gives average values of 5.3 g of protein and 154 kcal per 25 g of unsalted cashews. Around exercise, a varied overall diet matters more than viewing cashews as an essential recovery food. Check the label of your chosen variety for nutritional values, ingredients and allergens.
You want to know how much protein you get from a lunch portion, perhaps on a training day. Consider that contribution alongside the rest of your diet; the Voedingscentrum provides general information about cashews and sports nutrition.
You’re looking for nuts you can enjoy regularly at lunchtime and weighing up unsalted varieties and different pack sizes. The Voedingscentrum includes unsalted nuts as part of the Schijf van Vijf (Wheel of Five), the Dutch healthy eating guidelines.
You’re buying for several lunches and want the pack size to suit how you’ll use the nuts and the storage advice. Product pages from Jumbo, ALDI and PLUS show a range of weights and preparation styles.
First decide how many cashews you want with your lunch. Then compare the nutritional values for the exact variety and choose a salt level and pack format that suit how you’ll use them.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Protein per lunch portion | Compare protein and energy for the same portion size using the label for the exact variety. The Voedingscentrum gives average values of 5.3 g of protein and 154 kcal per 25 g of unsalted cashews. | If I’m choosing cashews to add protein to my lunch, I want to know what my portion actually provides. Around 36% of consumers rank protein content as their top purchasing priority. |
| Portion convenience | Check both the pack weight and the actual packaging format. Jumbo lists unsalted varieties in 200 g and 500 g packs; these are pack weights, not recommended portion sizes. | When I have a short lunch break, I want to be able to take an amount that suits the occasion. Around 29% of consumers put portion convenience first. |
| Salt and preparation | Check the preparation description and salt content separately. Flink lists 1.5 g of salt per 100 g for the specific Duyvis Oven Roasted Salted variety. | If I’m keeping an eye on my salt intake or looking for a salted, roasted variety, I want to be able to assess those features separately. Around 21% of consumers prioritise salt level and preparation. |
| Stocking up and storage | Choose a pack weight that suits how you’ll use the nuts and follow the storage instructions on the pack you buy. The Voedingscentrum’s general storage guide recommends keeping cashews in a kitchen cupboard for six months. | When I buy nuts for several lunches, I want an amount I can store and use properly. Around 14% of consumers rank pack size for stocking up as their top purchasing priority. |
According to the Voedingscentrum, a 25 g portion of unsalted cashews provides an average of 5.3 g of protein and 154 kcal. A larger portion will change both values.
Compare protein and energy for the same portion size, using the nutritional values for the exact variety.
Duyvis describes Cashews Original as oven-roasted with no added oil. This, on its own, tells you nothing about the salt content of another variety.
Check the preparation method, ingredients and salt content separately.
A 200 g or 500 g pack states the net weight, not whether the nuts are divided into individual portions. You may need to portion them yourself and store the rest appropriately.
Check the packaging format and follow the storage advice on the pack.
Duyvis describes Cashews Original as oven-roasted with no added oil.
AH Unsalted Cashews are a own-brand option for anyone looking for an unsalted product.
Listed varieties include unsalted cashews in 200 g and 500 g packs, and unroasted cashews in a 200 g pack.
Lidl lists a product described as unsalted cashews.
ALDI lists TRADER JOE'S roasted and unsalted cashews in a 250 g pack. ALDI is the supermarket chain; TRADER JOE'S is the product brand.
PLUS lists unsalted, unroasted cashews in a 200 g bag.
Joybuy cashews for a quick lunch, with different flavours, preparation styles and pack sizes to choose from.
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An option if you’re looking for cashews ready to eat with your lunch.
Pack size: 160 g.
Contains cashews and is not suitable for anyone with a cashew allergy.
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A good fit if you’re looking for a roasted, savoury cashew variety for lunch.
Pack size: 125 g. The product information lists sea salt.
Contains cashews and is not suitable for anyone with a cashew allergy.
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A salted variety for anyone who pays particular attention to salt when choosing lunch foods.
Pack size: 150 g. The product information lists salt and sunflower oil.
Contains cashews and is not suitable for anyone with a cashew allergy.
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A good fit if you’re looking for roasted cashews with no added salt to enjoy at lunch.
Pack size: 200 g.
Contains cashews and is not suitable for anyone with a cashew allergy.
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A larger pack for anyone who wants to enjoy cashews on several occasions.
Pack size: 500 g. The product information lists cashews with skin and salt.
Contains cashews and is not suitable for anyone with a cashew allergy.
No. Assess your whole lunch, not just the nuts. The Voedingscentrum gives an average of 5.3 g of protein per 25 g of unsalted cashews and lists wholegrain products, pulses, tofu, dairy products and eggs among sources of protein.
According to the Voedingscentrum, most people who exercise don’t need special protein shakes or bars if they eat a healthy, varied diet. This doesn’t prove that cashews alone improve recovery after exercise.
Cashews are on the NVWA allergen list and are not suitable for anyone with a cashew allergy. If you have other food allergies, check the ingredients and warnings on the exact pack. Since 1 January 2026, new rules have applied in the Netherlands for warnings about allergen cross-contamination.
The Voedingscentrum’s general storage guide recommends keeping them in a kitchen cupboard for six months or in the freezer for one year. Also follow the instructions on your own pack, and don’t eat nuts that are mouldy or rancid.
No, you can’t tell from the product name alone. When you buy, compare the price per kilogram of the exact packs and choose an amount you’ll actually use. Jumbo lists unsalted cashews in 200 g and 500 g packs.
