The standard cashew varieties reviewed aren’t low in calories. For a more mindful way to serve them, weigh out a portion in advance rather than relying on terms such as ‘unsalted’ or ‘oven-roasted’. Also compare the nutrition information, salt and ingredients for the exact variety, and bear allergies and young children in mind when serving.
You want to serve cashews and know in advance how many calories are in each weighed portion. Compare the nutrition information on the label and weigh out your portions; ‘unsalted’ doesn’t mean a product is low in calories. The Voedingscentrum lists 154 kcal for 25 g of unsalted cashews.
You’re looking for an unsalted option and want to know whether the ingredients list contains only cashews or also ingredients such as sunflower oil. According to the Voedingscentrum, unsalted nuts are included in the Dutch Wheel of Five; that doesn’t make them low in calories.
You’re taking allergies and your guests’ ages into account when choosing. Check the information on the exact packaging. The Voedingscentrum advises against giving whole nuts or peanuts to children under 4 because of the risk of choking.
First decide how many cashews you want to serve and weigh out that amount. Then compare the nutrition information, ingredients and packaging of the variety you’re considering.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Calories per portion | Check the kcal per 100 g on the exact packaging and weigh the amount you’re serving. The PLUS variety reviewed lists 598 kcal per 100 g; the Jumbo and AH varieties reviewed list 622 kcal per 100 g, according to their product information. | If you want to estimate the calories in your party portions, weigh out the amount going into each bowl. Around 42% of consumers put portion size and calories at the top of their list when shopping. |
| Unsalted ingredients | Compare the salt content per 100 g and read the ingredients list; assess salt and energy separately. The AH and Jumbo varieties reviewed contain sunflower oil, while the PLUS variety reviewed lists cashews as its only ingredient. | If you’re mainly looking for an unsalted variety, check the ingredients and preparation method too. Around 25% of consumers give top priority to an unsalted product. |
| Suitable packaging | Compare the net weight with the total amount you want to serve, and plan how you’ll store an opened pack. The packs reviewed range in size from 125 g for Duyvis to 500 g for Jumbo. | If you’re planning portions for several bowls, it helps to choose packaging that matches the amount you actually need. Around 17% of consumers prioritise party quantities and packaging. |
| Serving safely | Check the allergen information on the exact packaging and keep it available for guests. The Voedingscentrum advises against giving whole nuts or peanuts to children under 4. | If you’re hosting guests with a relevant allergy or young children, check the ingredients in advance and choose a suitable way to serve the snack. Around 16% of consumers put guest safety first when shopping. |
Salt content and energy value answer different questions. The unsalted cashew varieties reviewed contain 598 or 622 kcal per 100 g.
Compare kcal and salt separately, and calculate the energy in the amount you actually weigh out.
A 125 g pack and a 500 g larger pack call for different plans; the net weight isn’t automatically the amount you’ll want to serve.
Decide on the total serving weight in advance, then weigh out the individual portions.
Duyvis describes Cashews Original as oven-roasted with no added oil. That description of how they’re prepared doesn’t in itself prove that the variety is low in calories.
Choose a preparation method that suits your preferences, and use the nutrition table to compare calories.
A suitable portion size or flavour doesn’t automatically make cashews safe for guests with allergies. The form of the snack also matters for young children.
Check the allergen information on the exact packaging. The Voedingscentrum advises against giving whole nuts or peanuts to children under 4.
Duyvis describes Cashews Original as oven-roasted with no added oil, and it comes in a 125 g pack.
The AH Unsalted Cashews variety reviewed is baked and available in a 170 g tub.
The unsalted larger pack reviewed contains 500 g, making it an option if you’re planning several weighed portions.
Lidl’s official Dutch product page lists Way To Go! Unsalted Cashew Nuts.
According to the official product page, Trader Joe’s Roasted Unsalted Cashews come in a 250 g pack.
The 200 g PLUS Unsalted Unroasted Cashews variety reviewed is a good fit if you’re looking for a simple ingredients list.
These Joybuy product options include different types of cashews and pack sizes, so you can compare ingredients, preparation methods and serving quantities.
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The 160 g pack may suit a pre-planned party quantity. Weigh out the portions and check the nutrition information on the packaging.
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The name specifies dry-roasted cashews in a 125 g pack. Choose this preparation style if it suits your taste, but use the label to work out the calories in your portion.
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The product name indicates that this 150 g variety is salted. Compare the nutrition information on the packaging and weigh out the amount you want to serve.
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The product name indicates roasted, unsalted cashews in a 200 g pack. Unsalted doesn’t mean low in calories, so weigh out your portion and compare the nutrition information.
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The 500 g pack can be divided between several weighed portions. Check the nutrition information on the packaging and decide in advance how much you’ll serve.
Not the varieties reviewed here: they list 598 or 622 kcal per 100 g. The Voedingscentrum describes a ‘low energy value’ for solid foods as less than 40 kcal per 100 g, and the NVWA points out that nutrition claims must comply with European rules. It’s better to describe the calories in a weighed portion than to call the product itself low in calories.
Multiply the kcal per 100 g shown on the label by the number of grams you’ve weighed out, then divide by 100. For 25 g of the PLUS variety reviewed, that’s 598 × 25 ÷ 100 = 149.5 kcal. For other cashews, use the value on the exact packaging.
The Voedingscentrum advises against giving whole nuts or peanuts to children under 4 because of the risk of choking. This is dietary and safety guidance, not a legal age limit; choose a suitable alternative snack for these children.
Check the ingredients and allergen information on the packaging for the exact variety, and keep the packaging so guests can read it. The NVWA states that allergen information for prepacked foods must appear on the label.
Follow the storage and resealing instructions on the packaging. For the AH variety reviewed, the advice is to store it in a cool, dark, dry place and reseal the pack securely after use. No universal storage period after opening has been established.
