If you fancy cashews in the evening but are watching your calories, it’s particularly useful to weigh your portion and compare the energy per 100 g. None of the varieties checked are low in calories according to the European claim threshold for solid foods. Unsalted cashews are mainly relevant if you’re also watching your salt intake, while a salted variety may suit your taste if you take its salt content into account.
You want to know in advance how much energy a weighed portion of cashews provides. To compare, look at the figures per 100 g and calculate them for your own portion. The labels and product information checked from PLUS, Albert Heijn, Jumbo and Flink provide examples.
You’re mainly looking for unsalted cashews, and then checking the ingredients and energy content. The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five dietary guidelines. This is nutritional advice, not proof that a product is low in calories.
You’re after a roasted, savoury snack and may be considering a salted option. Compare the nutritional values for that exact variety: Duyvis describes Cashews Original as oven-roasted without added oil, but this preparation method alone doesn’t tell you how much energy or salt a portion provides.
First decide how much you want to eat, then compare the calculated energy, ingredients and salt content of the exact variety.
The percentages below indicate the main buying priorities for consumers choosing cashews as a calorie-conscious late-night snack.
| What to consider | What to look for | Who is this most important to? |
|---|---|---|
| Energy in your portion | Compare kcal per 100 g and weigh your portion. PLUS lists 598 kcal per 100 g; Albert Heijn and Jumbo list 622 kcal. A 25 g portion works out at 149.5 and 155.5 kcal respectively, according to these retailers’ product information. | When I have cashews in the evening, I want to know how much energy my weighed portion provides. Around 42% of consumers make the energy in a portion their top buying priority. |
| Unsalted ingredients | Check both the salt content and the ingredients list; unsalted doesn’t automatically mean no added oil or low in calories. The Netherlands Nutrition Centre includes unsalted nuts in its Wheel of Five dietary guidelines. | If I want to avoid salt, I first check that the nuts are unsalted, then look at the ingredients. Around 25% of consumers prioritise this. |
| Savoury preparation | Check the exact flavour and nutritional values. Flink lists 604 kcal and 1.5 g of salt per 100 g for the Duyvis Oven Roasted Salted cashews mentioned; Duyvis describes Cashews Original as oven-roasted without added oil. | If I’m mainly looking for a savoury, roasted flavour, I also want to know how much salt and energy the variety contains. Around 17% of consumers prioritise this flavour profile. |
| Packaging for more than one occasion | Compare the net weight and store the opened pack according to the instructions on the label. The packs checked from Albert Heijn, PLUS and Jumbo contain 170 g, 200 g and 200 g respectively. | If I use one pack over several evenings, I look at its size and whether I can reseal it properly after use. Around 16% of consumers prioritise practical portioning and storage. |
Unsalted tells you about the salt, not the energy content. The unsalted varieties checked from PLUS, Albert Heijn and Jumbo list 598 or 622 kcal per 100 g. For a ‘low calorie’ claim on solid foods, the European Commission sets a limit of no more than 40 kcal per 100 g.
Compare energy and salt as separate factors, then decide on your portion size.
The preparation method alone doesn’t tell you how much energy or salt your snack provides. Duyvis describes Cashews Original as roasted without added oil; the nutritional values apply to the exact variety and pack.
Also read the nutrition table and ingredients for the product you’re considering.
The packs checked from Albert Heijn, PLUS and Jumbo all contain more than the 25 g reference portion used here to compare labels.
Weigh the amount you want to eat and follow the storage instructions for the rest.
Duyvis describes Cashews Original as oven-roasted without added oil.
The AH Unsalted Cashews pack checked contains 170 g.
The Jumbo Unsalted Cashews pack checked contains 200 g.
Lidl lists unsalted cashews; the Way To Go range also provides information about origin and certification.
ALDI Netherlands lists Trader Joe’s roasted, unsalted cashews in a 250 g pack.
The PLUS Unsalted Unroasted Cashews pack checked contains 200 g.
These Joybuy products include a range of cashew varieties with energy or salt information listed. Compare the details for the exact variety and calculate them for the amount you weigh out.
No image available
Worth a look if you want to calculate the energy in a weighed portion and are after a straightforward ingredients list.
The product information lists 604 kcal per 100 g and 100% cashew kernels as the ingredients.
No image available
This roasted, savoury variety could suit you if flavour comes first and you’re keeping an eye on the salt content.
The product information lists 586 kcal and 0.92 g of salt per 100 g, and describes the pack as containing 4–5 portions.
No image available
A salted variety to compare if you’re looking for a savoury cashew snack.
The product information lists 2555 kJ and 1.0 g of salt per 100 g. The ingredients are 98% cashews, sunflower oil and salt.
No image available
This variety is worth considering if you’re looking for roasted, unsalted cashews; also check the energy per portion.
The product information lists 596 kcal and 0.067 g of salt per 100 g. Cashews are listed as an ingredient.
No image available
A salted variety to consider if you want a savoury snack and are mindful of your salt intake.
The product information lists 596 kcal and 0.9 g of salt per 100 g. The ingredients are cashews and salt.
No, not simply because the portion is small. For a ‘low calorie’ claim on solid foods, the European Commission sets a limit of no more than 40 kcal per 100 g. A small portion doesn’t change the value per 100 g.
No. Albert Heijn lists 25 g as a portion, and this amount is used here to compare product values. Weigh your own portion and calculate its energy using the per-100 g value on the pack.
No. Unsalted describes the salt content, not the amount of energy. Compare the nutritional values and ingredients for the exact variety; according to their product information, the unsalted products checked from PLUS, Albert Heijn and Jumbo contain 598 or 622 kcal per 100 g.
Check the ingredients and allergen information on the pack you’re buying. The products examined contain cashews and may carry warnings about other nuts or peanuts; the NVWA requires allergens to be clearly listed on labels.
The NVWA warning dated 20 May 2026 concerns 170 g packs of Trader Joe’s unsalted cashews with barcode 2003020120930 and a best-before date of 23-09-2026, due to the possible presence of metal particles. Don’t eat this batch if you still have it at home. The warning doesn’t automatically apply to other packs or all ALDI cashews.
