To keep track of calories, start by choosing a portion in grams, then calculate its energy using the nutritional information for that exact product: cashews are not low in calories. The products reviewed from PLUS, Albert Heijn and Jumbo list 598 to 622 kcal per 100 g. Unsalted does not automatically mean oil-free, so check the salt, ingredients and portion size separately.
You want to know how much energy your snack provides during a work break. Weigh your portion and use the nutritional information for the exact variety; a product name alone does not tell you how many calories are in your portion.
You want to avoid added salt, and you also pay attention to oil and other ingredients. Unsalted cashews can still contain oil, so check the ingredients list too.
You’re buying snacks for several breaks and want packaging that’s easy to portion and store. Keep the storage and allergen information with the original packaging.
First decide how many grams you want to eat, then compare the nutritional information and ingredients for the specific variety.
| What to consider | What to look for | Who it matters most to |
|---|---|---|
| Energy per portion | Calculate kcal per 100 g × portion weight in grams ÷ 100. PLUS lists 598 kcal per 100 g; Albert Heijn lists 622 kcal per 100 g. Based on the product information, a 25 g portion provides 149.5 and 155.5 kcal respectively. | If I want to limit my energy intake during an office break, I weigh my portion and calculate it using the label. Around 42% of consumers prioritise the energy content of a portion. |
| Salt and ingredients | Check both the salt content and the ingredients list. The AH and Jumbo varieties reviewed list sunflower oil; the PLUS variety reviewed lists cashews as its ingredient. | If you mainly want to avoid added salt, also check whether oil or other ingredients have been added. Around 33% of consumers prioritise the ingredients. |
| Portioning and storage | Don’t treat the net weight as a single snack portion. Weigh out a portion in advance and follow the storage instructions on the packaging. | If I’m preparing snacks for several office breaks, I want to be able to weigh out portions easily and store the rest properly. Around 25% of consumers prioritise portioning and storage. |
These terms describe the salt content or how the cashews are prepared, not their energy per 100 g. The AH, Jumbo and PLUS labels reviewed list 598 to 622 kcal per 100 g.
Assess calories, salt and ingredients separately, and calculate the energy for the portion you actually eat.
A pack may contain several snack portions. For the pack reviewed, Albert Heijn lists a portion size of 25 g.
Weigh out your snack in advance, then seal the pack carefully as directed on the label.
Different varieties can have different nutritional values. For example, Duyvis Cashews Original and the AH product page for Duyvis Oven roasted cashews salted do not list the same energy and salt values.
Use the label on the exact product and don’t transfer information between varieties.
Once you’ve divided snacks into office portions, the original allergen information may be less easy to access.
Keep the label or a legible copy with your supplies. For food supplied unpackaged as part of a business, allergen information must be available, according to the NVWA.
Cashews Original is an oven-roasted variety with a savoury flavour; Duyvis describes it as made without added oil.
The 170 g AH Cashewnoten ongezouten variety reviewed lists a portion size of 25 g.
The unsalted varieties reviewed are available in 200 g and 500 g packs.
The Dutch product page lists unsalted cashews.
The ALDI listing reviewed is for 250 g of Trader Joe's roasted, unsalted cashews.
The 200 g PLUS Cashewnoten ongezouten ongebrand variety reviewed is a good option if you’re looking for an ingredients list with no added oil.
These Joybuy products are cashews for measured office breaks; the varieties differ in flavour, salt information and pack size.
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An option if you want to calculate the energy in a portion you’ve weighed out yourself.
The product information lists 604 kcal per 100 g, cashew kernels as the only ingredient and a pack size of 160 g.
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An option if you’re looking for a roasted, unsalted variety and want to choose your own portion size.
The product information lists 596 kcal per 100 g and a pack size of 200 g. Reseal the pack securely after opening.
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An option if you’re looking for a savoury, oven-roasted variety with sea salt; these cashews are not unsalted.
The product information lists 586 kcal per 100 g and a pack size of 125 g. The allergen information lists gluten, wheat and peanuts.
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A larger pack to split across several snack breaks, if you’re looking for a lightly salted variety.
The product information lists 679 kcal and 1.2 g of salt per 100 g, and a pack size of 500 g.
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An option if you want to weigh out your own portion and are looking for a salted variety.
The product information lists a pack size of 150 g and ingredients including cashews, sunflower oil and salt.
Multiply the kcal per 100 g shown on the label by the number of grams you’ve weighed out, then divide by 100. For the PLUS variety reviewed, 25 g provides 149.5 kcal, calculated using 598 kcal per 100 g. This is a calculation example, not personalised nutritional advice.
A small portion doesn’t make a product low-calorie. According to the European Commission, the ‘low energy’ claim for solid foods is subject to a limit of no more than 40 kcal (170 kJ) per 100 g; the NVWA notes that nutrition claims must comply with European rules. The cashew varieties reviewed exceed this limit based on their stated nutritional values.
No. The AH and Jumbo varieties reviewed are unsalted, but list sunflower oil in their ingredients. So check both the ingredients list and the salt content on the exact pack.
Keep them sealed and dry, and follow the instructions on the packaging. Voedingscentrum advises storing nuts in a sealed container in a dry place; the AH and Jumbo packs reviewed say to store them in a cool, dry, dark place.
Keep the original allergen information with your supplies so colleagues can check the product details. According to the NVWA, allergen information for prepacked products must be shown on the label. For unpackaged food supplied as part of a business, such as catering, that information must be available; this is not automatically the same situation as sharing food privately with a colleague.
