Choose cashews based on the protein in the portion you actually want to eat, rather than just the label or the value per 100 g. If you want snacks for several moments during your journey, a resealable, unsalted option can be practical. Around exercise, cashews are an addition to your food, not automatically a complete recovery meal. The Voedingscentrum emphasises that your overall diet and level of physical activity both matter.
You’re travelling before or after a workout and want to know how much protein your snack actually provides. Check your portion and your overall daily diet. The Voedingscentrum says recreational exercisers generally don’t need additional sports products.
You want to be able to reseal the pack after having a small portion. In that case, a pack specifically described as resealable and its storage instructions may matter more than the total pack weight.
You compare ingredients, serving sizes and pack contents to choose an unsalted option. Check the salt on the label too: even unsalted products may still list a salt content.
Compare the nutritional information for the exact option and work it out for your own portion. If you’re taking it on a journey, also consider how the pack closes and check the ingredients and allergen information.
| What to consider | What should you look for? | Who might this matter more to? |
|---|---|---|
| Protein per serving | Compare protein per 100 g on the same basis, then work it out for the portion you want to eat. | If I take a snack for around a training session, I want to know what my portion contributes. Around 42% of consumers focus mainly on the protein in their portion. |
| Taking it with you and storing it | Check whether the pack is resealable and follow the storage instructions. Also decide how much you want to portion out. | For several snack breaks on the go, I want to be able to store the rest without eating the whole pack at once. Around 33% of consumers focus mainly on portioning, carrying and resealing. |
| Salt and ingredients | Read the ingredients and the salt content per 100 g. Check the allergen information on the pack for the exact option. | If I’m looking for unsalted cashews, I also want to know what else is in the product. Around 25% of consumers prioritise an unsalted recipe and its ingredients. |
A pack may contain several servings. Jumbo lists around six servings for its 140 g pack of unroasted cashews; how much you consume depends on how much you actually eat.
Decide in advance how much you want to take with you and use the nutrition table for that exact product to calculate your portion.
Jumbo lists 21.5 g of protein per 100 g for its 200 g unsalted option and 21 g per 100 g for its 500 g value pack. So, similar product names don’t mean the nutritional values on every label are the same.
Check the pack size and exact option before comparing values or calculating a portion.
Duyvis lists 2.3 g of salt per 100 g for Cashews Sea Salt. On its own, that isn’t evidence of an additional recovery benefit.
Choose this option if you want a savoury flavour, and assess the salt separately from the protein it provides.
Cashews Sea Salt is a savoury cashew option in a 125 g pack.
AH Unsalted Cashews are a roasted option in a 170 g pack.
The range reviewed includes 140 g packs of unroasted cashews and roasted, unsalted options in 200 g and 500 g packs.
Way To Go! Unsalted Cashews is an unsalted cashew option in the range reviewed.
ALDI sells Trader Joe’s roasted, unsalted Cashews in a 250 g pack; Trader Joe’s is the product brand name.
PLUS Unsalted Unroasted Cashews is a 200 g option with cashews as its only ingredient.
These Joybuy products are cashews you can take with you as a snack. Their labels vary in protein, salt and ingredients, so check the exact option and consider your own portion.
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The nutritional information per 100 g gives you a basis for calculating how much protein is in your snack portion.
The ingredients list states 100% cashew kernels. The label lists 19.8 g of protein and 0.028 g of salt per 100 g. The description says the nuts are ready to eat and recommends resealing the pack after opening.
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This option suits anyone looking for a roasted cashew snack who wants to keep an eye on the salt content.
The nutrition table lists 18 g of protein and 0.92 g of salt per 100 g. The description says the pack contains 4–5 servings and recommends keeping it tightly closed after opening. Product information lists allergens in this option, including cashew, gluten, wheat and peanut.
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This option is handy to take with you if you’re looking for roasted cashews with no added salt.
The ingredients list contains cashews only. The nutrition table lists 18.67 g of protein and 0.067 g of salt per 100 g. The storage instructions say to close the pack securely after opening.
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According to the product description, these cashews are ready to eat. Bear the listed salt content in mind when choosing.
The ingredients list states cashew kernels and salt. The nutrition table lists 16.4 g of protein and 1.2 g of salt per 100 g. The storage instructions recommend keeping them in a cool, dry place away from direct sunlight.
According to the Voedingscentrum, a 25 g handful of unsalted cashews contains an average of 5.3 g of protein. The exact amount varies by product, so use the label for the option you’re taking with you to work it out.
No. A higher protein value on the label doesn’t, by itself, prove there’s an additional recovery benefit. Compare the nutritional information for the exact option and your portion. The Voedingscentrum also points out that your overall diet and level of physical activity both matter.
No. Unsalted says nothing about allergens. The PLUS option reviewed states that it may contain peanuts, while Duyvis lists possible traces of peanuts and other nuts. Check the allergen information on the exact pack: unsalted doesn’t guarantee that a product is safe for people with allergies.
Follow the instructions for the specific option. For its 140 g pack of unroasted cashews, Jumbo recommends storing them in a cool, dry, dark place and notes that the pack is resealable. Albert Heijn advises closing the pack of its unsalted cashews securely after use and storing it somewhere cool, dark and dry.
Put rubbish in a bin, as requested by NS in its current house rules. This rule doesn’t specifically state which snacks you’re allowed to eat on the train.
