Of the cashew varieties checked, the unroasted, unsalted PLUS option lists the lowest total fat per 100 g: 46.5 g, compared with 50 g for the AH variety and 50.8 g for the PLUS Fairtrade variety. Unroasted or unsalted does not automatically mean lower in fat, and a lower figure than another variety does not prove a reduced-fat claim. If you eat just before cycling, consider portion size and timing too: the Netherlands Nutrition Centre advises avoiding large portions and foods high in fat, protein or fibre just before exercise.
You want to keep eating nuts, but make more considered choices based on fat and energy per snack. Compare label values on the same basis and weigh your portion; being unsalted or unroasted says nothing about the fat content in itself. The Netherlands Nutrition Centre gives a general nutritional reference for 25 g of unsalted nuts, not a value for every individual mix.
You’re looking for a small bite before setting off and want to take possible stomach discomfort into account. The Netherlands Nutrition Centre advises against having a large portion just before exercise, and recommends avoiding foods high in fat, protein or dietary fibre at that point too.
You want to compare plain nuts based on added oil, salt and allergens. Albert Heijn lists sunflower oil in the unsalted cashews checked; always check the information on the exact packaging for allergens. The NVWA explains what allergen information must appear on prepacked foods.
First decide whether you want to change your product choice or mainly the amount you eat. Then compare nutritional values per 100 g, and consider when you’re eating if you’re having a snack just before setting off.
The percentages below are estimates of the priorities that may matter most to consumers choosing nuts to eat around a bike ride.
| What to consider | What should you check? | Who is this most relevant to? |
|---|---|---|
| Total fat per 100 g | Compare the exact varieties on the same weight basis. PLUS lists 46.5 g for its unroasted, unsalted cashews; Albert Heijn lists 50 g and PLUS 50.8 g for the baked varieties checked. | If I’m looking for a lower amount of total fat per 100 g, I compare the label values rather than relying on words such as ‘unroasted’. Around 36% of consumers make fat content their top purchasing priority. |
| When you eat before setting off | The Netherlands Nutrition Centre advises avoiding large portions and foods high in fat, protein or fibre just before exercise. Don’t choose the timing and amount based solely on the type of nut. | If you want to take meal timing and possible stomach discomfort into account, look beyond the product label alone. Around 29% of consumers make timing their top priority. |
| Amount per snack | Weigh your portion and calculate the label value per 100 g for that amount. As a general reference, the Netherlands Nutrition Centre gives 14.9 g of fat and 164 kcal for 25 g of unsalted nuts; this does not automatically apply to every product variety. | If I want less fat or energy per snack, I can weigh my portion first without immediately switching products. Around 21% of consumers make portion control their top priority. |
| Ingredients and allergens | Read the ingredients and allergen information on the exact packaging: ‘unsalted’ does not mean that no oil has been added. If there’s a warning, also check the product name, packaging, barcode and best-before date. | If you need to prioritise suitable ingredients or allergen information, check the packaging before buying and eating the product. Around 14% of consumers prioritise ingredients and product safety. |
These words describe product characteristics other than total fat content. The Jumbo Unroasted Nut Mix checked lists 55.7 g of fat per 100 g; the unsalted AH cashews contain sunflower oil.
Compare total fat and energy per 100 g, and also read the ingredients list for the exact variety.
The unroasted PLUS cashews checked list less total fat per 100 g than the baked PLUS Fairtrade variety checked, but more saturated fat.
Decide which nutritional value matters to you, and compare total fat, saturated fat and energy side by side.
The Netherlands Nutrition Centre advises against large portions and foods high in fat, protein or dietary fibre just before exercise, as they can stay in the stomach for a long time.
Choose when to eat and how much first. A lower fat value on the label does not prove that a large portion just before a ride is suitable.
Duyvis is a relevant brand for nuts and snack products; information about possible traces depends on the product.
The AH Unsalted Cashews checked are a specific variety you can use to compare labels.
The Jumbo Unroasted Nut Mix checked is an option if you’re looking for a blend of different types of nuts.
Lidl offers nuts and dried fruit under its Alesto brand, including Way To Go cashews.
ALDI’s Dutch product information describes Trader Joe’s roasted, unsalted cashews in a 250 g pack.
The PLUS varieties checked offer a direct comparison between unroasted and baked unsalted cashews.
The products below are chestnut products, a different type of product from cashews and nut mixes. They may be worth considering if you’re open to chestnuts as an alternative snack.
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An option to consider if you’re looking for chestnuts rather than cashews or a nut mix.
Pack size: 125 g.
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An alternative to consider if you’d like chestnut kernels rather than a usual cashew or nut mix snack.
Pack size: 220 g.
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An option if you’re looking for chestnut kernels rather than a standard nut mix or cashew variety.
Pack size: 300 g.
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A chestnut product to consider if you’re looking for an alternative to cashews or a nut mix.
Pack size: 1 kg, split into 10 sachets of 100 g; peeled and ready to eat.
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An alternative to compare if you’re looking for chestnuts rather than the usual types of nut snacks.
Pack size: 120 g.
No. The Jumbo Unroasted Nut Mix checked lists 55.7 g of fat per 100 g. Compare the fat content on the label; the preparation method alone doesn’t tell you how much fat is in the exact mix.
The Netherlands Nutrition Centre advises against large portions and foods high in fat, protein or dietary fibre just before exercise, as they can stay in the stomach for a long time. So consider both when you eat and how much you have.
No. Having less fat than another variety does not in itself prove that the product qualifies for the ‘reduced fat’ claim. Check the information on the exact packaging and compare products on the same basis.
Check the allergen information on the packaging of the exact variety. According to the NVWA, allergen information for prepacked products must appear on the label, and allergens must be clearly distinguishable in the ingredients list.
Do not eat Trader Joe’s Unsalted Cashews, 170 g, with barcode 2003020120930 and best-before date 23-09-2026. On 20 May 2026, the NVWA reported possible metal fragments in that specific pack; the warning does not automatically apply to other packs.
