When choosing cashews for your morning snack, pay particular attention to how much you weigh out. According to the Netherlands Nutrition Centre’s general guidance, 25 g of unsalted cashews provides 154 kcal. Being unsalted, roasted or made without added oil does not in itself mean a lower energy value, so check the nutrition information for the exact product and stick to your own portion size.
You want to know in advance how much energy your weighed portion provides. The portion size and the nutrition information on the pack are more relevant than an unsubstantiated claim such as ‘low calorie’. The Netherlands Nutrition Centre gives 154 kcal per 25 g handful as a general reference for unsalted cashews.
You’re looking for cashews without added salt and want to choose between options such as raw and roasted. Check the ingredients and nutrition information on the pack too.
You buy a bag to last for several mornings and divide it into portions yourself. The net weight, how easy it is to portion out and the storage advice may all influence your choice.
The Netherlands Nutrition Centre gives 154 kcal for 25 g of unsalted cashews as a general reference. Always check the nutrition information on the pack for the specific product.
| What to consider | What to look for | Who is this most important to? |
|---|---|---|
| Energy in your portion | Compare the energy per 100 g on the exact product packaging and weigh the amount you plan to eat. | If I want to plan my morning-break portion carefully, I check the nutrition information and weigh out the nuts. Around 42% of consumers say the energy in their own portion is their top purchasing priority. |
| Unsalted ingredients | Check the product description, ingredients and salt information. ‘Unsalted’ does not automatically mean that every figure on the label is zero. | When I’m looking for nuts without added salt, I check the ingredients and the exact product description. Around 25% of consumers give top priority to an unsalted product. |
| Preparation and flavour | Check whether the cashews are raw or roasted, and whether oil, salt or flavourings are listed. | If I’m mainly looking for a particular preparation or flavour for my morning break, I compare the product description and ingredients. Around 17% of consumers prioritise preparation and flavour. |
| Packaging for several days | Check the net weight, how many portions you can take from the pack and the storage advice on the packaging. | If I want to spread a bag over several mornings, I consider portioning and storage. Around 16% of consumers give packaging and practicality top priority. |
‘Unsalted’ and ‘no added oil’ are not synonyms for ‘low calorie’. For solid foods, the European Commission sets the threshold for a ‘low calorie’ claim at no more than 40 kcal (170 kJ) per 100 g. A smaller portion does not change the product’s characteristics.
These descriptions relate to the ingredients or preparation, not the energy value. An unsalted option is not automatically low in calories.
Check the energy per 100 g on the exact product packaging and weigh out the amount you want to take with you.
A 200 or 250 g pack is quite different from the 25 g reference portion given by the Netherlands Nutrition Centre.
Weigh out your own portion before taking the bag with you or leaving it at your desk.
The quality of nuts can deteriorate during storage. As general guidance for unsalted cashews, the Netherlands Nutrition Centre recommends six months in a kitchen cupboard or one year in the freezer.
Follow the storage advice on the pack and seal the bag as instructed after use.
Duyvis describes its Cashews Original as oven-roasted, with a savoury flavour and no added oil.
AH Cashewnoten ongezouten is a supermarket own-brand option for anyone specifically looking for an unsalted product.
Jumbo Cashewnoten Ongezouten 200 g is an unsalted own-brand option that you can divide into snack portions yourself.
Lidl Netherlands lists unsalted cashews in its product range.
ALDI lists TRADER JOE'S Cashewnoten geroosterd en ongezouten in a 250 g pack.
PLUS lists a 200 g unsalted, unroasted cashew option.
These products are cashews for a morning snack you can put together yourself, with a range of preparations and pack sizes. Compare the nutrition information per 100 g and weigh out your own portion; a smaller portion does not make a product low calorie.
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A good choice if you want to weigh out your own portion; the product information lists cashews as the only ingredient.
Net weight: 160 g. The product information gives nutrition values per 100 g.
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Ideal if you prefer roasted cashews described as unsalted; weigh out your own snack portion.
Net weight: 200 g. The product information gives the energy value per 100 g.
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A good choice if you’re looking for oven-roasted cashews with a savoury flavour; the flavouring contains salt.
The product information gives 4–5 portions per pack and includes nutrition values.
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Suited to you if you prefer a salted option; this product is not described as unsalted.
Net weight: 150 g. The ingredients list sunflower oil and 1% salt; the product information gives an energy value.
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A good choice if you’re looking for a larger pack to divide into portions yourself; the ingredients list includes salt.
Net weight: 500 g. The product information gives nutrition values per 100 g.
No. A small portion does not make the product itself low calorie. For solid foods, the European Commission sets the limit for this claim at 40 kcal (170 kJ) per 100 g. It’s better to give the nutrition information for the amount you actually weigh out.
No. The 25 g is the reference portion the Netherlands Nutrition Centre uses for the nutrition value given; it is not a personally prescribed snack portion. Check your product’s label and weigh out an amount that suits you.
Follow the instructions on the pack. As general guidance, the Netherlands Nutrition Centre recommends six months in a kitchen cupboard or one year in the freezer; the quality may deteriorate after that. Signs of spoilage include nuts that are rancid, tough or mouldy.
According to the NVWA, allergen information for prepacked products should be on the label. Check for any warnings about cross-contamination too, if these are relevant to you; a description such as ‘unsalted’ says nothing about allergens.
No. The NVWA warning dated 20 May 2026 concerns 170 g packs of TRADER JOE'S Cashewnoten ongezouten with barcode 2003020120930 and best-before date 23-09-2026, due to possible metal fragments. The best-before date has passed, but do not eat any remaining stock with this specific barcode.
