If you’re weighing up both protein and fat, the verified unroasted Jumbo variant has a lower fat-to-protein ratio than the verified PLUS and AH variants: 2.24 compared with 2.51 and 2.63 grams respectively, based on their labels. That doesn’t make Jumbo low in fat: its label lists 48.1 grams of fat per 100 grams. For solid foods, the European Commission sets a maximum of 3 grams of fat per 100 grams for the ‘low fat’ claim. So be sure to consider your portion and your overall diet too.
You want to keep eating cashews while managing the amount of fat and energy in your snack. A measured portion and the nutritional information for the exact variant matter more than words such as ‘natural’ or ‘unsalted’.
You want to know how much protein cashews add to your diet, and how much fat comes with it. The Netherlands Nutrition Centre recommends considering your overall diet.
For example, you may want unroasted nuts with no added salt or oil, and want to be able to tell them apart from roasted and seasoned varieties. Check the ingredients list on the exact pack to be sure.
First compare protein and fat on the same basis, then work out how those values translate to your portion, and finally check the ingredients and how the nuts have been prepared.
| What to consider | What should you check? | Who is this important to? |
|---|---|---|
| Fat and energy per portion | Compare fat and energy per 100 grams, then work out the amounts for the portion you weigh out. | If I want to keep track of my fat and energy intake, I look at the values per 100 grams as well as my portion size. Around 36% of consumers prioritise portion control. |
| Protein compared with fat | Compare protein and fat per 100 grams; if you like, you can divide fat by protein to calculate the ratio. | When I want to include protein from cashews in my diet, I also want to know how much fat comes with it. Around 29% of consumers prioritise protein content. |
| Preparation and added ingredients | Read the ingredients list and check the salt and fat content of the exact variant. | If added ingredients and preparation matter most to me, I check exactly what’s in the pack. Around 21% of consumers prioritise this. |
| Packaging and storage | Check the net weight, the stated portion sizes and the storage instructions. | If I’m looking for a pack to use over several occasions, I check the portion information and storage instructions. Around 14% of consumers prioritise the practical use of the pack. |
‘No added oil’ doesn’t tell you how much fat the finished product contains. Duyvis lists 49 grams of fat per 100 grams for its specific Cashews Original variant.
Alongside the preparation details, read the nutrition table and check the total fat content.
The 100-gram AH pack lists four portions of 25 grams. The whole bag therefore contains four of the stated portions.
Weigh out your own portion rather than automatically assuming the whole pack is for one sitting.
Original, Dry Roasted and Zeezout are different variant names. Having the same brand or pack size doesn’t mean their ingredients or nutritional values are the same.
Check the full variant name, ingredients list and nutrition table on the pack you’re considering.
The specific 200-gram Ongebrande Cashewnoten are worth comparing if you want to portion them yourself.
The 200-gram unsalted, unroasted cashews are a good option to compare if you’re looking for a simple variety.
The specific 100-gram AH Ongezouten cashews are a roasted variety with stated portion sizes.
The 125-gram Cashews Original are a savoury, seasoned, oven-roasted variety.
Lidl lists cashews in its Alesto range and names Way To Go cashews as a Fairtrade option.
ALDI lists a 250-gram roasted, unsalted Trader Joe’s variety.
These Joybuy products include salted and unsalted cashews, including roasted varieties. Compare the information on the product packaging with your preferences for ingredients, preparation and portion size.
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An option if you’re specifically looking for salted cashews.
The product name states that the pack contains 150 g. Check the nutritional information and ingredients on the product packaging.
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An option if you’re looking for a product whose name includes Original Flavour.
The product name states that the pack contains 160 g. Check the ingredients and nutritional information for this variety before comparing it with other cashews.
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An option if you’re looking for a variety described as Dry Roasted.
The product name states 125 g. Check the variety name, ingredients and nutrition table on the pack; don’t automatically treat these as Duyvis Original.
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An option if you’re looking for a roasted variety described as unsalted.
The product name states that the pack contains 200 g. Check the ingredients list and nutritional information for the exact variety.
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An option if you’re looking for salted cashews with their skins on.
The product name states that the pack contains 120 g. Check the ingredients and nutritional information on the packaging when comparing this product with other varieties.
No, none of the four varieties compared meets the EU criteria for the ‘low fat’ claim. For solid foods, the European Commission sets a maximum of 3 grams of fat per 100 grams; the labels for these varieties list between 46.5 and 50 grams per 100 grams. A smaller portion doesn’t change the composition per 100 grams.
No, consider your overall diet, not just this snack. According to the Netherlands Nutrition Centre, protein needs may be higher for strength training and endurance sports, while most sportspeople can get enough protein from a varied diet.
Follow the instructions on the packaging for your variety. Albert Heijn recommends storing the cashews in question in a cool, dark, dry place and closing the pack securely after use; PLUS recommends cool, dry storage. Also check the best-before date and product instructions on your own pack.
No, ‘unsalted’ doesn’t describe the allergens. Check the allergen information on the exact pack: the PLUS variety may contain peanuts, and the AH packaging states that it may contain peanuts and other nuts.
On 20 May 2026, the NVWA issued a warning about 170-gram packs of Trader Joe’s Unsalted Cashews with barcode 2003020120930 and best-before date 23-09-2026, due to possible metal fragments. Do not eat a pack that matches those details. The warning applies to that specific pack, not all cashews sold by ALDI.
