Choose cashews based on the portion you actually eat, and check the nutrition information for the exact variety. As a general guide, the Netherlands Nutrition Centre lists 5.3 grams of protein and 154 kcal for 25 grams of unsalted cashews; for serious athletes, your overall diet matters too. A savoury roasted variety may suit you if flavour comes first, but the preparation method alone tells you nothing about its protein content.
You want to know how much a portion of cashews contributes, without confusing the value per 100 grams with the amount you actually eat. The Netherlands Nutrition Centre recommends 1.2 to 2 grams of protein per kilogram of body weight per day for serious strength athletes looking to build muscle; the right amount depends on your goal.
You’re looking for cashews to enjoy regularly and want to choose between unsalted varieties and a pre-measured portion. The Netherlands Nutrition Centre includes unsalted nuts in the Wheel of Five.
You choose mainly for flavour and preparation method, but also want to take salt and nutrition information into account. Details about roasting or seasoning vary by product.
First decide whether you’re mainly interested in the nutritional contribution of your portion, an unsalted variety, a savoury flavour or the pack size.
| What to consider | What to look for | Who is this more important to? |
|---|---|---|
| Protein in your portion | Check the protein per 100 grams and weigh your portion; also consider the energy for that same amount. The Netherlands Nutrition Centre gives 5.3 grams of protein and 154 kcal for 25 grams of unsalted cashews as a general guide. | If you want to know what your TV snack actually adds to your daily diet, look at the portion you eat. Around 40% of consumers put protein contribution first. |
| Unsalted variety | Check the pack to see whether the cashews are unsalted, and read the nutrition information for that variety. | If you eat cashews regularly and are looking for an unsalted snack, the variety matters. Around 30% of consumers put eating unsalted foods first. |
| Flavour and preparation | Read the ingredients and salt content for the exact variety. Duyvis describes Cashews Original as oven-roasted without added oil; this is not a protein claim. | If you mainly want a savoury, roasted flavour with your TV snack, weigh up the taste against the nutrition information. Around 20% of consumers put savoury flavour first. |
| Packaging and storage | Compare the net weight with how much you use. For its 130-gram pack of unsalted cashews, Jumbo advises storing in a cool, dry and dark place. | If you want a pack that suits how you use the product and your budget, check the quantity and storage instructions. Around 10% of consumers put pack value first. |
Nutrition information per 100 grams doesn’t tell you how much protein is actually in your bowl. The Netherlands Nutrition Centre lists 5.3 grams of protein and 154 kcal for 25 grams of unsalted cashews.
Choose a portion first, then compare the protein and energy for that same amount. Check the information on the exact pack.
Duyvis uses this description for the preparation of Cashews Original. Nutritional values are listed separately and vary by product.
Compare the nutrition information for the products you’re considering; don’t use the preparation description as a substitute for comparing protein content.
Worth considering if you’re looking for a savoury or roasted cashew variety.
AH Unsalted Cashews is a supermarket own-brand option if you’re looking for unsalted nuts.
Jumbo lists unsalted cashews in a range of pack sizes.
Lidl lists unsalted cashews as one of its product varieties.
ALDI lists a variety under the TRADER JOE'S product brand.
PLUS Unsalted Unroasted Cashews is an option if you’re specifically looking for unroasted nuts.
This selection includes cashews with different preparation methods and salt levels. Compare the nutritional values per 100 grams with the portion you plan to eat.
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If you want to assess the protein contribution, the product information lists 19.8 grams of protein per 100 grams.
The ingredients are 100% cashew kernels; the product information lists 0.028 grams of salt per 100 grams, and the pack contains 160 grams.
Contains cashew kernels and is not suitable for anyone with a cashew allergy.
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This roasted, unsalted variety may suit you if you’re looking for that preparation and want to compare the protein value per 100 grams.
The product information lists 18.67 grams of protein and 0.067 grams of salt per 100 grams; the pack contains 200 grams.
Store in a cool, dry place and seal the pack well after opening. Contains cashews and is not suitable for anyone with a cashew allergy.
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A savoury roasted option if you want to weigh up flavour alongside the nutritional values; the product information describes this variety as salted.
The product information lists 18 grams of protein and 0.92 grams of salt per 100 grams. According to the description, the nuts are oven-roasted without added fat or oil.
The listed allergens are cashew, gluten, wheat and peanuts; check the packaging if you have allergies.
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If you’re considering a salted cashew variety, the protein and salt values per 100 grams can help you compare your options.
The product information lists 21.0 grams of protein and 1.0 gram of salt per 100 grams. The ingredients are cashews, sunflower oil and salt.
Store in a cool, dry place and seal the pack after opening. Contains cashews and is not suitable for anyone with a cashew allergy.
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This salted variety comes in a 500-gram pack and may be worth considering if you’re looking for a larger pack.
The product information lists 16.4 grams of protein and 1.2 grams of salt per 100 grams; the ingredients are cashew kernels and salt.
Contains cashews and is not suitable for anyone with a cashew allergy.
For a 25-gram portion, the Netherlands Nutrition Centre gives 5.3 grams of protein and 154 kcal as a general guide. Before buying, check the nutrition information on the exact pack.
Not necessarily: consider your sporting goal and your overall diet. The Netherlands Nutrition Centre recommends 1.2 to 2 grams of protein per kilogram of body weight per day for serious strength athletes looking to build muscle; the right amount depends on their goal. Serious endurance athletes are also advised to eat more protein. This isn’t a general purchasing requirement for everyone who enjoys a TV snack.
Follow the instructions on the pack for your product. For Jumbo Unsalted Cashews in the 130-gram pack, Jumbo advises storing them in a cool, dry and dark place; according to the product information, the best-before date is on the top of the pack.
Check the allergen information on the exact pack before serving the nuts. The Netherlands Food and Consumer Product Safety Authority states that sellers must inform customers about allergens present. An unsalted variety does not mean the product is allergen-free.
