Protein-conscious study breaks
You want to eat cashews while studying and are mainly interested in the amount of protein in your own serving, rather than just a prominent claim on the pack.
Who are cashews suitable for as a study-break snack?
Regular snackers
You have something to eat during several study breaks and want to keep an eye on portion size, salt and packaging that you can reseal properly.
Students who do strength or endurance training
You’re combining exam revision with strength or endurance training and want your snack to fit into your overall protein intake. According to the Netherlands Nutrition Centre, people who do these sports have a higher protein requirement; most people who exercise don’t need special protein shakes or bars if they eat a healthy, varied diet.
What should you look for when choosing?
Start with the label on the exact pack and calculate the nutritional values for the amount you eat. Then check the salt content, variety and how to store the rest of the pack.
| What to consider | What to look for | Who is this important for? |
|---|---|---|
| Protein per serving | Compare the protein and energy values on the label, and calculate both for the same serving size. | If I mainly want to know how much protein my serving provides during a study break, I also check the energy value. Around 40% of consumers prioritise protein per serving. |
| Serving size and salt | Check the salt per 100 g and work out how much salt is in your serving. A pack isn’t automatically one serving. | If I snack at several different times, I want to be able to match the amount and salt content to my serving. Around 30% of consumers give serving size and salt top priority. |
| Variety and how you’ll use it | Read the product name, preparation method, ingredients and net weight; check the allergen information on the pack. | If I’m looking for a particular variety or want to take nuts with me to a place to study, I want to know exactly what’s in the pack. Around 20% of consumers look at this first. |
| Packaging and storage | Choose a pack size that suits how much you use and follow the storage advice on the packaging. | If I want to avoid having unused stock, I choose a pack that suits how much I use and that I can store properly. Around 10% of consumers give pack size and storage top priority. |
Common buying mistakes
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Confusing the protein value per 100 g with the amount in your serving
The Netherlands Nutrition Centre’s general reference for 25 g of unsalted cashews is 5.3 g of protein and 154 kcal. If you eat a different amount, both values will change.
Calculate the protein and energy for the same serving size, and use the nutritional information on the pack for a specific product.
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Assuming ‘no added oil’ means fat-free or salt-free
Duyvis describes Cashews Original as oven-roasted without added oil. A separate nutritional listing by Flink for Duyvis Oven Roasted Salted Cashews, 125 g, gives 49 g of fat and 1.5 g of salt per 100 g.
Check the preparation method, fat and salt as separate details; don’t let one product description take the place of the nutrition table.
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Assuming products with similar names are the same variety
A Joybuy listing says ‘dry roasted’ in the title and ‘Cashews Sea Salt’ in the description. These names alone don’t confirm that it’s the same variety as Duyvis Oven Roasted Salted Cashews.
Check the full product name, pack size and product information before comparing one variety with another.
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Opening a large pack without considering how to store it
The Netherlands Nutrition Centre advises storing nuts in a well-sealed container in a dry place, as they are susceptible to mould.
Choose a pack size you’ll use and reseal it properly after every study break.
Brands and varieties to consider
Duyvis
Includes options such as Cashews Original and the 125 g salted oven-roasted variety.
- Duyvis describes Cashews Original as oven-roasted without added oil.
- The preparation description doesn’t tell you how much protein, fat or salt the variety contains; check the label on the pack you choose.
Albert Heijn
Lists a product called AH Unsalted Cashew Nuts.
- The product name makes it clear that this is an unsalted variety.
- Albert Heijn advises checking the packaging, as ingredients, nutritional values and allergen information can change.
Jumbo
Lists several varieties, including unsalted cashews in 200 g and 500 g packs.
- For its 200 g unsalted variety, Jumbo explains that the salt content comes from naturally occurring sodium.
- Range information isn’t a sales ranking or an independent taste review.
Lidl
Lists Way To Go! Unsalted Cashew Nuts.
- The product listing confirms that this product range includes an unsalted variety.
- The product name alone doesn’t tell you how much protein your serving provides; check the nutritional information on the pack.
ALDI
Lists Trader Joe’s roasted, unsalted cashews in a 250 g pack.
- The product listing identifies the cashews as both roasted and unsalted.
- A Netherlands Food and Consumer Product Safety Authority (NVWA) warning concerns a specific 170 g pack of unsalted cashews; see the frequently asked questions for the product identification and warning.
PLUS
Lists PLUS Unsalted, Unroasted Cashew Nuts in a 200 g bag.
- The product name makes it clear that this variety is both unsalted and unroasted.
- Unroasted doesn’t automatically mean the product contains more protein; compare the nutritional information for the exact pack.
Cashews at Joybuy
These Joybuy products are cashew options to compare for a study break; check the nutritional values, ingredients and packaging for each variety.
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Jiazhouyuanye Original Flavour cashew nuts, 160 g
An option for comparing the nutritional values of a ready-to-eat cashew snack with your usual serving.
Ingredients: 100% cashew kernels. Per 100 g: 19.8 g of protein, 604 kcal and 0.028 g of salt.
According to the product information, these are ready to eat; once opened, store in a cool, dry place and keep sealed.
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Duyvis Dry Roasted Cashews, 125 g
A roasted variety whose nutritional values you can compare against your serving size.
Per 100 g: 18 g of protein, 586 kcal and 0.92 g of salt. The product information states that there are 4–5 servings per pack.
The description says these are roasted without added fat or oil. The allergen information lists cashew, gluten, wheat and peanuts; check the packaging.
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Verse Klassenoten Salted Cashew Nuts, 150 g
A salted option to compare if you’re specifically looking for a savoury cashew variety.
The ingredients list 98% cashews, sunflower oil and 1% salt. Per 100 g: 21.0 g of protein, 2.555 kJ of energy and 1.0 g of salt.
The product information gives a pack size of 150 g; check the allergen information on the packaging.
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g’woon Cashew Nuts Roasted & Unsalted, 200 g
A roasted, unsalted variety to compare with other preparation methods and serving sizes.
Per 100 g: 18.67 g of protein, 596 kcal and 0.067 g of salt.
The product information gives a pack size of 200 g and advises storing in a cool, dry place and keeping sealed once opened.
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Be&Cheery cashews with purple skin, 180 grade, 500 g
A larger pack to consider if you also want to think about how to store what’s left.
The ingredients list cashew kernels and salt. Per 100 g: 16.4 g of protein, 679 kcal and 1.2 g of salt.
The product information suggests eating these as a snack or using them in baking. Contains cashew nuts; bear nut allergies in mind.
Frequently asked questions
How much protein is there in a handful of cashews?
The Netherlands Nutrition Centre gives 5.3 g of protein and 154 kcal for 25 g of unsalted cashews. This is a general nutritional reference, not the label for every supermarket variety.
Do you need extra protein snacks during exam season if you also exercise?
Not automatically. According to the Netherlands Nutrition Centre, people who do strength or endurance training have a higher protein requirement than those who don’t exercise, but most people who exercise don’t need special protein shakes or bars if they eat a healthy, varied diet. Consider cashews as part of your overall diet, not as an essential recovery food.
What should you check before sharing cashews with a study group?
Check the allergen information on the current packaging. According to the NVWA, allergen information must appear on the label of pre-packed products; nuts are among the allergens that consumers must be informed about. Don’t assume a nut snack is suitable for everyone.
How should you store an opened pack between study breaks?
Store nuts in a well-sealed container in a dry place. The Netherlands Nutrition Centre recommends keeping them somewhere cool if possible, for example at 10 to 15 °C. Also follow the storage advice on the packaging.
Which cashews are covered by the NVWA warning about ALDI?
The NVWA warning dated 20 May 2026 concerns 170 g packs of Trader Joe’s unsalted cashews, barcode 2003020120930, with a best-before date of 23-09-2026. The warning reports possible metal fragments and says not to eat these cashews. The date has now passed; the warning is relevant if you still have this pack and does not automatically apply to other sizes or batches.