Snackers keeping an eye on portion sizes
You want to enjoy cashews without underestimating the energy in a snack. How much you weigh out is a separate choice from the preparation method shown on the pack.
Who are these options relevant to?
Students on a tight food budget
You compare the price per kilo as well as the amount you pay at the till. A larger pack may work out cheaper per quantity, while a smaller pack costs less upfront.
Students who cook with cashews
You’re looking for an unsalted option or a roasted variety for your dinner. Preparation method and portion size are separate choices; a snack portion isn’t automatically a complete meal.
What should you look for when buying?
Unroasted and unsalted
A good fit if: you’re looking for an unsalted option and want to decide how to use the cashews in your dinner.
The trade-off: unroasted doesn’t mean the cashews contain fewer calories.
Roasted and unsalted
A good fit if: you want roasted cashews without choosing a salted variety.
The trade-off: the preparation method alone isn’t proof of a calorie benefit.
Savoury or salted
A good fit if: a savoury flavour matters more to you than an unsalted option.
The trade-off: no added oil doesn’t mean low in calories or unsalted; check the exact variety.
When choosing cashews for mindful snacking or a student dinner, the main trade-off depends on how you plan to use them:
| What to consider | What should you check? | Who this matters most to |
|---|---|---|
| Energy per portion | Check the kcal per 100 grams on the label and weigh the amount you eat. | If you want to keep track of the energy in your snack or meal topping, consider both the nutritional values and your portion size. Around 34% of consumers prioritise energy per portion. |
| Budget per quantity | Compare the price per kilo, net weight and total cost of the pack. | If you’re keeping an eye on your food budget, you’ll want to know what you’re paying now as well as the cost per kilo. Around 33% of consumers prioritise affordability. |
| Preparation for your dinner | Check whether the cashews are unroasted or roasted, and look at the ingredients and salt content. | If you want to add cashews to dinner, choose a variety that suits the preparation and recipe. Around 20% of consumers prioritise how the cashews work in their dinner. |
| Savoury flavour | Distinguish between no added oil, unsalted and low in calories; check the exact pack. | If you’re mainly looking for a savoury flavour, you’ll want to know whether the variety is salted and what ingredients it contains. Around 13% of consumers prioritise savoury flavour. |
In the EU, solid foods must contain no more than 40 kcal per 100 grams to carry the ‘low energy’ claim, according to the European Commission. A smaller portion doesn’t make a product that exceeds this limit a low-calorie product.
Common pitfalls
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Assuming unsalted or no added oil means low in calories
These are different product characteristics. The Netherlands Nutrition Centre lists an average of 154 kcal for 25 grams of unsalted cashews.
Check the nutritional values for the exact variety and weigh your portion. Don’t infer a calorie claim from the preparation method alone.
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Comparing only the price on the pack
A pack with a lower total price won’t necessarily have the lowest price per kilo; a larger pack also costs more upfront.
Compare the price per kilo with the total cost, and choose an amount you expect to use.
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Not sealing your supply properly
The Netherlands Nutrition Centre recommends storing nuts in a cool, dry place in a sealed container. Poorly stored nuts may go to waste.
Seal the pack after use and follow the storage advice on the label.
If your supply is left open or stored incorrectly, you may have to throw the cashews away.
Relevant brands to consider
Duyvis
Worth considering if you’re looking at oven-roasted or savoury cashews.
- Duyvis describes its Cashews Original as oven-roasted with no added oil.
- This is the manufacturer’s description, not independent calorie research. Jumbo also lists a salted Oven Roasted variety, so no added oil doesn’t mean unsalted or low in calories.
Albert Heijn
Worth considering if you’re looking for an unsalted own-brand option.
- The AH product page lists unsalted cashews.
- The availability of this variety doesn’t mean the entire range contains fewer calories. AH recommends storing the pack reviewed in a cool, dark, dry place and sealing it properly after use.
Jumbo
Worth considering if you want to choose between unsalted packs or a specific salted variety.
- Jumbo lists unsalted cashews in 200 and 500 gram packs.
- A larger pack needs more careful storage; pack size alone tells you nothing about calorie content.
Lidl
A supermarket range with a listed unsalted cashew option.
- The product listing describes unsalted cashews.
- The product name alone doesn’t demonstrate a calorie or quality benefit.
Aldi
Worth considering for a roasted, unsalted variety from Trader Joe’s.
- The ALDI product page lists Trader Joe’s cashews, roasted and unsalted, in a 250 gram pack.
- The product listing doesn’t prove a calorie benefit compared with other brands. An NVWA warning for a specific 170 gram pack doesn’t automatically apply to this variety.
PLUS
Worth considering if you’re looking for an unroasted, unsalted option.
- PLUS lists unroasted, unsalted cashews in a 200 gram pack.
- Being unroasted doesn’t prove that a product contains fewer calories; compare the nutritional values of the variety you’re buying.
Cashews on Joybuy
These Joybuy products include cashew varieties for snacking and cooking, with different preparation methods and flavour options. Compare the nutritional values on the pack and weigh the portion you use.
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Jiazhouyuanye Original Flavour Large Cashew Nuts, 160 g
Suggested uses include snacking, yoghurt, muesli and baking.
Pack size: 160 g.
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Duyvis Dry Roasted Cashews, 125 g
A good fit if you’re looking for dry-roasted cashews; check the ingredients and nutritional values on the exact pack.
Pack size: 125 g.
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Verse Klassenoten Salted Cashew Nuts, 150 g
A good fit if you’re specifically looking for salted cashews; check the label for the nutritional values of this variety.
Pack size: 150 g.
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Three Squirrels Purple-Shell Cashews, 500 g
Suggested uses include snacking and as a topping for salads or desserts.
Pack size: 500 g.
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g'woon Cashew Nuts Roasted & Unsalted, 200 g
A good fit if you’re specifically looking for roasted, unsalted cashews.
Pack size: 200 g.
Frequently asked questions
Are regular cashews low in calories?
Not automatically: the Netherlands Nutrition Centre lists an average of 154 kcal for 25 grams of unsalted cashews. For solid foods, the EU ‘low energy’ claim requires a maximum of 40 kcal per 100 grams, according to the European Commission. A smaller portion reduces the energy in what you eat, not the product’s energy value per 100 grams.
How do I compare labels when portion sizes differ?
First compare the nutritional values per 100 grams, then weigh your own portion. Nutritional information gives average values; for your decision, check the label for the exact variety.
What should I check if I have a food allergy?
Check the ingredients list and allergen information on the exact pack. The Netherlands Food and Consumer Product Safety Authority says that any allergens present must be clearly distinguished from the other ingredients. A description such as unroasted or roasted doesn’t replace this information.
How should I store an opened pack of cashews?
Store cashews in a dry place in a tightly sealed container, and follow the storage advice on the pack. For the AH variety reviewed, Albert Heijn recommends storing it in a cool, dark, dry place and sealing the pack properly after use.
Which cashews are covered by the NVWA warning for Trader Joe’s?
The NVWA warning of 20 May 2026 concerns Trader Joe’s unsalted cashews in a 170 gram pack, with barcode 2003020120930 and best-before date 23 September 2026, due to possible metal fragments. Don’t eat that specific pack if you still have it. The warning doesn’t automatically apply to other pack sizes or varieties.