A typical 25 g handful of unsalted cashews provides 5.3 g of protein and 154 kcal, according to the Voedingscentrum (the Netherlands Nutrition Centre). They’re a handy addition to your get-together, but not automatically a complete recovery meal. Compare the exact product for protein, salt, preparation method and portion size. Whether you need extra protein depends on your overall diet and training goals.
You’d like to get some protein with your snacks, but you’re considering a handful of cashews as part of your overall daily diet and training goals. The Voedingscentrum gives 5.3 g of protein for an average 25 g portion; how much extra protein you need depends on factors such as the intensity of your sport.
You’re looking for a suitable snack and want to know how much to serve. For an average 25 g handful of unsalted cashews, the Voedingscentrum gives 154 kcal and lists unsalted nuts as part of the Wheel of Five healthy eating guidelines.
You might choose between raw, roasted and salted cashews, and pick a pack to suit your gathering. Brands and supermarkets offer a range of pack sizes, including 125, 200, 250 and 500 g; the pack size alone tells you nothing about the protein content.
Start with the amount you plan to serve, then check the nutritional information for the exact product you’re considering.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Protein per portion | Compare protein and kcal for the same portion size; use the nutritional information for the exact product. | I want to know how much protein I’ll get from a real handful of cashews, without confusing the amount per 100 g with my portion. Around 36% of consumers prioritise protein content. |
| Salt and portion size | Check whether the nuts are salted, and look at the salt content per 100 g and the amount you plan to serve. | If I’m keeping an eye on salt and portion size, I want to know what’s going into the bowl. Around 29% of consumers focus on this first. |
| Flavour and preparation | Read the preparation details and ingredients; ‘no added oil’ doesn’t mean fat-free or salt-free. | I prefer to choose between raw, roasted or salted first, then check the nutritional information. Around 21% of consumers focus mainly on flavour and preparation. |
| Pack size | Choose a net weight that suits your plans, and store any opened nuts in a tightly sealed container in a cool, dark and dry place. | For a planned get-together, I want an amount that suits what we’ll actually use. Around 14% of consumers focus mainly on choosing a suitable pack. |
For an average 25 g handful of unsalted cashews, the Voedingscentrum gives 5.3 g of protein and 154 kcal. So the figure per 100 g is not the same as the amount in your portion.
Compare protein and energy for the same quantity, and check the label for the exact product when buying a particular brand.
Duyvis describes Cashews Original as oven-roasted with no added oil. For a separately listed salted oven-roasted Duyvis product, Flink gives 49 g of fat and 1.5 g of salt per 100 g.
Check the preparation details, fat content and salt content separately. Don’t assume that different product names refer to the same product.
Cashews are available in a range of pack sizes. The Voedingscentrum recommends storing nuts in a cool, dark and dry place in an airtight container.
Choose a pack size that suits how you plan to use it, and seal it securely after opening.
Duyvis describes Cashews Original as oven-roasted with no added oil. The manufacturer also highlights the flavour and crunch; these are brand claims.
Albert Heijn offers AH Unsalted Cashews for anyone specifically looking for an unsalted option.
Jumbo lists various options, including unsalted, salted, raw and dry-roasted cashews.
Lidl markets Alesto Way To Go cashews as Fairtrade for consumers who take this into account when choosing.
ALDI lists Trader Joe’s Roasted Unsalted Cashews in a 250 g pack.
PLUS lists an unsalted, raw cashew product in a 200 g pack.
This selection includes cashews with different salt levels and preparation methods, with nutritional information and pack sizes you can compare.
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A 160 g pack for anyone who wants to compare protein and salt per 100 g.
100% cashew kernels. Per 100 g: 19.8 g of protein and 0.028 g of salt.
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A roasted, unsalted option for anyone looking for that combination to serve with drinks.
Per 100 g: 18.67 g of protein and 0.067 g of salt.
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A roasted option in a 125 g pack; bear in mind the stated salt content.
Per 100 g: 18 g of protein and 0.92 g of salt. The product description mentions sea salt.
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A salted option in a 150 g pack for anyone looking for salted cashews.
Per 100 g: 21.0 g of protein and 1.0 g of salt.
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A 500 g pack of cashews with purple skin for anyone specifically looking for this variety.
Per 100 g: 16.4 g of protein and 1.2 g of salt.
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A salted option in a 120 g pack; the description says the cashews are individually packed.
Per 100 g: 16.1 g of protein and 0.9 g of salt.
According to the Voedingscentrum’s average figures for this food category, 25 g of unsalted cashews provides 5.3 g of protein and 154 kcal. These are average values, not product specifications for every brand.
According to the Voedingscentrum, recreational sportspeople don’t need special protein shakes or bars. Consider cashews as part of your overall diet; your needs vary depending on factors such as the intensity of your sport.
Yes. EU Regulation 1924/2006 applies to nutrition and health claims in commercial communications. A product name alone doesn’t tell you how much protein you’ll get per portion, so check the nutritional information for the exact product.
Ask which foods your guests need to avoid and read the label on the exact pack. The NVWA sets out the mandatory allergen information required on food labels; don’t rely on the product name alone.
No. The NVWA warning of 20 May 2026 specifically names 170 g packs of Trader Joe’s unsalted cashews, barcode 2003020120930, with a best-before date of 23-09-2026, due to possible metal fragments. Do not eat this specific product; the warning does not automatically apply to other varieties. The fact that the stated best-before date has now passed does not mean it’s safe to eat any remaining packs.
