If you want cashews to fit with the advice to choose unsalted nuts, opt for an unsalted variety and keep an eye on your portion size. The Netherlands Nutrition Centre lists 5.3 g of protein and 154 kcal for a standard 25 g handful of unsalted cashews; these are not product-specific figures. When it comes to exercise, your overall diet and training goals matter: one handful is not automatically a complete post-workout snack.
You want to know how much protein a portion provides, without mistaking the snack for your overall sports nutrition. The Netherlands Nutrition Centre says that protein requirements depend on your training goals and circumstances.
You want to join in and are looking for an unsalted option with a portion size that suits the occasion. The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five healthy eating guide.
You’re buying for several people and need to consider pack size, leftovers and allergen information. These factors go beyond protein content alone.
First compare the nutritional values of the exact variety for the same quantity, then work out what they mean for the portion you plan to serve. The Netherlands Nutrition Centre’s general reference for 25 g of unsalted cashews is 5.3 g of protein and 154 kcal.
| What to consider | What to check before buying | Who should bear this in mind? |
|---|---|---|
| Protein per serving | Compare protein and energy per 100 g, then calculate the figures for your own portion. | If you want to know what a handful contributes after exercise, look at the serving size rather than just the figure per 100 g. Around 31% of consumers prioritise protein per serving. |
| Unsalted ingredients | Check the variety name and salt content; unsalted does not necessarily mean completely salt-free. | If you’re deliberately serving unsalted nuts with drinks, check the packaging of the variety you choose. Around 25% of consumers prioritise an unsalted option. |
| Flavour and preparation | Check whether the cashews are unroasted, roasted or salted, and read the nutritional information for that variety. | If a savoury, roasted flavour is your main choice for drinks, consider the flavour and preparation details separately from the protein content. Around 19% of consumers choose this type of savoury snack as their main preference. |
| Quantity and leftovers | Choose a net weight that suits the number of guests and follow the storage advice on the packaging. | If you’re buying for a group, you’ll want enough to serve everyone without losing track of leftovers. Around 13% of consumers prioritise getting the quantity right and minimising leftovers. |
| Allergen information | Keep the packaging with the cashews when serving them, so the information stays with the right variety. | If you’re sharing cashews with others, guests should be able to check the information on the exact pack. Around 12% of consumers give allergen information top priority. |
The term ‘high in protein’ is a nutrition claim. The European Commission and the Netherlands Food and Consumer Product Safety Authority state that nutrition claims must comply with European rules. So don’t judge a product by its name or a figure per 100 g alone; check the exact claim and nutritional information on the packaging.
Nutrition claims have to meet certain conditions. What you eat for exercise also depends on your overall diet and specific training goals, not just one snack.
Check the nutritional information and your own portion size. Don’t assume a particular cashew variety aids recovery based on its name alone.
According to the Netherlands Nutrition Centre, the general reference serving of 25 g of unsalted cashews provides 5.3 g of protein and 154 kcal.
Calculate the figures from the exact pack for the amount you’ll actually serve.
Duyvis describes Cashews Original as roasted without added oil. That doesn’t mean the cashews themselves contain no fat; the Netherlands Nutrition Centre lists 12.2 g of fat in a general 25 g serving of unsalted cashews.
Distinguish between how the cashews are prepared and the overall nutritional value of the specific variety.
A larger pack is practical only if you can use and store the nuts. The Netherlands Nutrition Centre says that rancid, tough or mouldy nuts can be signs of reduced quality or spoilage.
Choose an amount that suits your group and follow the storage advice on the packaging.
Roasted cashew varieties are described in different ways; flavour and preparation details apply to each individual product.
AH Unsalted Cashews is an own-brand option for anyone looking for unsalted nuts.
Jumbo sells unsalted cashews in various pack sizes, including 130 g and 500 g.
Lidl presents Alesto as its nut range and highlights Way To Go cashews as a Fairtrade option.
ALDI Netherlands product information lists TRADER JOE'S roasted, unsalted cashews in a 250 g pack.
PLUS Unsalted Unroasted Cashews is an own-brand option in a 200 g pack.
This selection includes salted and unsalted cashews, with a range of flavour and preparation descriptions. Compare the nutritional information and serving size on the exact pack.
No image available
A salted, roasted option for anyone looking for a savoury cashew snack to serve with drinks.
The product description lists 21.0 g of protein and 1.0 g of salt per 100 g. The pack contains 150 g.
The product description lists cashews, gluten, wheat and peanuts as allergens.
No image available
An option labelled Original Flavour for anyone who wants to serve cashews straight from the pack.
The product description lists cashew kernels as an ingredient, with 19.8 g of protein and 0.028 g of salt per 100 g. The pack contains 160 g.
According to the product description, the pack should be sealed after opening.
No image available
A roasted cashew variety with a savoury flavour for anyone looking for a snack to serve with drinks.
The product description says they are oven-roasted without added fat or oil, and lists 18 g of protein and 0.92 g of salt per 100 g. The pack contains 125 g.
The product description also lists gluten, wheat and peanuts as allergens.
No image available
A roasted, unsalted option for anyone looking for those details on the packaging.
The product description lists cashews as an ingredient, with 18.67 g of protein and 0.067 g of salt per 100 g. The pack contains 200 g.
According to the product description, the pack should be sealed after opening and stored in a cool, dry place.
No image available
The product description says these cashews are suitable for serving and sharing straight from the pack.
The product description lists 16.4 g of protein and 1.2 g of salt per 100 g. The product name specifies a 500 g pack.
According to the product description, store the pack in a cool, dry place.
The Netherlands Nutrition Centre lists 5.3 g of protein and 154 kcal for a standard 25 g handful of unsalted cashews. For a specific variety, use the nutritional information on its packaging.
For keen strength athletes looking to build muscle, the Netherlands Nutrition Centre recommends 1.2 to 2 g of protein per kilogram of body weight per day, depending on their goals. This applies to those specific athletes; it is not a recommended amount of cashews for everyone at a drinks gathering.
First, follow the storage advice on the product packaging. For the 130 g pack it reviewed, Jumbo recommends storing it in a cool, dry and dark place. The Netherlands Nutrition Centre says opened unsalted cashews can be kept for six months in a kitchen cupboard or one year in the freezer. Rancid, tough or mouldy nuts can be signs of reduced quality or spoilage.
Keep the packaging so guests can check the information for the exact variety being served. Since 1 January 2026, the Netherlands Food and Consumer Product Safety Authority has also been checking warnings about allergen cross-contamination on pre-packed products. This does not mean that a specific pack is automatically suitable for someone with an allergy.
Keep the packaging and contact the seller. Albert Heijn and PLUS direct customers to their customer service teams for questions or comments; this is not a general promise of specific compensation.
