Choose unsalted cashews if you want to avoid added salt, and compare the protein per portion rather than looking only at the figures per 100 grams. Among the varieties reviewed, a 25 g portion provides around 4.5 to 5.4 g of protein. Voedingscentrum and the Dutch Association of Sports Nutrition Experts stress that sports nutrition and recovery should be assessed in the context of your overall diet. Choose a seasoned variety if you prefer the flavour, but don’t automatically assume cashews qualify as a product ‘high in protein’.
You want to know how much a portion of cashews contributes to your protein intake and how it fits into the rest of your diet. Voedingscentrum lists 5.3 g of protein for a 25 g handful of generic unsalted cashews; this won’t necessarily match the figures for every branded variety.
You’re looking for cashews for a snack night and would rather compare the salt content and ingredients than just the flavour name. Voedingscentrum recommends alternating unsalted nuts with other types of nuts.
You’re looking for a savoury flavour or a pack that’s suitable for sharing or portioning in advance. For example, Lidl lists a multipack with three 25 g portions. For seasoned varieties, check the ingredients and nutritional information too.
First compare the nutritional values for the amount you’ll actually eat; then choose based on salt, ingredients, flavour and packaging.
| What to consider | What to look for | Who might find this most important? |
|---|---|---|
| Protein per portion | Compare the same quantity in grams and convert the nutritional values per 100 grams to your portion size. | If you want to know how much your bowl contributes to your protein intake, calculating the amount per portion comes first; around 36% of consumers give this purchase priority. |
| Salt and ingredients | Check the salt content, ingredients list and allergen information for the exact variety. | If you want to limit added salt or take guests’ allergies into account, check the pack label; around 29% of consumers prioritise salt and ingredients. |
| Flavour and preparation | Check whether the variety is unroasted, roasted or seasoned, and which ingredients have been added. | If you’re mainly looking for a particular preparation or seasoning for your snack night, compare the full variety name and ingredients; around 21% of consumers give this the highest priority. |
| Packaging and portioning | Check the net weight, number of individual portions and storage instructions after opening. | If you want to serve or share a suitable amount, portion packs or a larger bag could make a difference; around 14% of consumers focus mainly on packaging and value for money. |
A 25 g portion contains only some of the protein shown on the label per 100 grams. For example, the Jumbo variety lists 21.5 g per 100 grams, which works out at 5.375 g per 25 g.
Compare products using the same portion size and check the nutritional table for the exact variety.
‘Unsalted’ doesn’t, by itself, tell you how the nuts were prepared or what other ingredients they contain. The AH variety reviewed is fried and contains sunflower oil; the PLUS variety is described as unroasted and unsalted.
Read both the preparation description and the ingredients list on the pack.
Cashews also contain fat naturally. Jumbo’s product information for Duyvis Oven Roasted Salted Cashews lists 43 g of fat per 100 grams, despite describing them as oven-roasted with no added oil.
Use the nutritional table to assess fat and energy; don’t infer these values from a description of how the product is prepared.
According to PLUS product information, the Duyvis sea salt variety contains 2.3 g of salt per 100 grams.
Compare the stated salt content of the exact variety, not just the type of salt in the flavour name.
The varieties reviewed range from Original to oven-roasted cashews seasoned with sea salt.
AH Unsalted Cashews 170 g is a fried variety.
Jumbo Unsalted Cashews 200 g is an option for comparing nutritional values per portion.
Way To Go! Unsalted Cashews are listed as a multipack of 3 × 25 g.
The official ALDI page lists Trader Joe's Roasted and Unsalted Cashews in a 250 g pack.
PLUS Unsalted, Unroasted Cashews 200 g explicitly describes both characteristics.
These Joybuy products include cashews for snacking, with different ingredients, preparation methods and salt information. Compare the figures per 100 grams and bear in mind the portion you plan to eat.
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A good fit if you’re looking for roasted, unsalted cashews.
The product information lists 18.67 g of protein and 0.067 g of salt per 100 g. The ingredients list includes cashew nuts.
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A good fit if you’re looking for cashews whose ingredients list only cashew kernels.
The product information lists 19.8 g of protein and 0.028 g of salt per 100 g. The pack size is 160 g.
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A good fit if you’re looking for oven-roasted cashews; the product description says no fat or oil has been added.
The nutritional table lists 18 g of protein and 0.92 g of salt per 100 g. The product description states that the pack contains 125 g and 4–5 portions.
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A good fit if you’re looking for salted cashews and want to check the ingredients on the pack.
The ingredients list says 98% cashews, sunflower oil and 1% salt. The nutritional table lists 21.0 g of protein and 1.0 g of salt per 100 g.
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A good fit if you’re looking for cashews to snack on or share and are considering a 500 g pack.
The product information lists 17.4 g of protein and 0.9 g of salt per 100 g. The ingredients list includes cashew nuts and salt.
Voedingscentrum lists 5.3 g of protein for a 25 g handful of generic unsalted cashews. Converted to a 25 g portion, the branded varieties reviewed provide around 4.5 to 5.4 g; check the label for the exact variety.
Assess your whole recovery meal, not just a bowl of cashews. The Dutch Association of Sports Nutrition Experts recommends consuming 0.2–0.4 g of protein per kilogram of body weight within two hours of intense exercise, particularly if you’ll be exercising again soon. A 25 g portion of the cashews reviewed provides around 4.5 to 5.4 g.
No, not necessarily. Voedingscentrum says most sportspeople don’t need special protein shakes or bars if they eat a healthy, varied diet.
Check the allergen information on the exact pack before serving. Cashews are an allergen; other information can vary from product to product. The NVWA says allergens must be clearly and correctly listed on the label.
On 20 May 2026, the NVWA issued a warning about Trader Joe's Unsalted Cashews 170 g with a best-before date of 23-09-2026 because they may contain metal fragments. Don’t eat the pack if you still have it. The warning applies to that specific pack and date, not automatically to the separate ALDI listing for 250 g or to other varieties.
Follow the storage instructions on the pack and seal it well after use. For the unsalted variety mentioned, Albert Heijn recommends storing it in a cool, dark, dry place; Duyvis recommends keeping an opened bag in a light-proof, airtight tin.
