Choose according to how many cashew nuts you eat and which ingredients you want in your breakfast, and check the organic certification separately. Unroasted nuts may suit you if you’re looking for a simple ingredient; with prepared varieties, it’s also worth checking for added oil and salt. Organic certification alone is no guarantee of weight loss: use the nutritional information on the exact pack to factor your portion into your overall breakfast.
You want to keep cashew nuts in your breakfast and match the amount you eat to your overall energy intake. The nutritional information on the exact pack and a weighed portion are more relevant here than a natural image. The Netherlands Nutrition Centre explains that energy balance over time is linked to changes in body weight.
You want to know whether you’re buying just cashew nuts or also oil, salt or flavourings. Unroasted, unsalted and with no added oil are different characteristics, so compare the preparation method with the ingredients list.
You’re looking for a verifiably organic option and check the certification logo and the accompanying inspection information. The European Commission sets out the requirements for the EU organic logo; words such as ‘natural’ or ‘unroasted’ are no substitute for that verification.
A good fit if: you want to mix cashew nuts into yoghurt or another breakfast as a simple ingredient.
Keep in mind: the 400 g AH pack lists 599 kcal per 100 g; organic certification doesn’t make the portion less energy-dense.
A good fit if: you want a prepared variety and don’t mind added oil.
Keep in mind: AH lists 622 kcal per 100 g and BIO+ at PLUS lists 624 kcal per 100 g; both ingredients lists include sunflower oil.
A good fit if: you’ve deliberately chosen a savoury flavour and take the added salt into account.
Keep in mind: BIO+ salted cashew nuts at PLUS list 0.7 g of salt and 620 kcal per 100 g.
A good fit if: you want to compare preparation methods and ingredients, or organic certification isn’t a requirement for your purchase.
Keep in mind: roasted, unsalted or made without added oil does not prove that a product is organically certified.
Focus on the buying priority that matters most to you: portion size, organic certification, ingredients, or packaging and storage.
| What to consider | What should you check? | Who might value this most? |
|---|---|---|
| Portion and overall energy intake | Check kcal per 100 g and weigh your portion; calculate the nutritional value for the amount you eat. | If you want to keep cashew nuts in your breakfast and match your portion to your overall energy intake, the value per 100 g is a useful starting point. Around 40% of consumers put portion control first when buying. |
| Organic certification | Check the certification logo, the inspection body’s code and the indication of agricultural origin on the exact pack. | If verifiable organic status is your priority, look beyond terms such as ‘natural’ or ‘unroasted’. Around 30% of consumers put organic assurance first. |
| Ingredients and preparation | Check the proportion of cashew nuts, added oil, salt, flavourings and allergen information. | If you’re looking for a simple ingredient list or have deliberately chosen a prepared variety, you’ll want to know what else it contains besides cashew nuts. Around 20% of consumers put ingredients and preparation first when buying. |
| Packaging and storage | Check the net weight, price per kilogram, ways to buy and storage instructions. | If you don’t use cashew nuts very often, you’ll want to choose a pack that suits how you use and store them. Around 10% of consumers put packaging and their buying routine first. |
The EU organic logo relates to organic production requirements. It doesn’t mean that a product causes weight loss; the Netherlands Nutrition Centre’s guidance on energy balance and the nutritional information for the amount you eat answer different questions.
Assess organic certification and your weighed portion as two separate buying criteria.
The AH and BIO+ at PLUS organic unsalted varieties examined list sunflower oil in their ingredients.
If you want to know whether oil has been added, read the ingredients list on the exact pack; ‘unsalted’ doesn’t tell you that.
The 400 g and 150 g AH unroasted packs have different nutritional tables and organic inspection codes.
Use the information on the pack you actually buy and eat.
If you don’t use a pack often, it can be harder to finish its contents in time. For the unsalted variety examined, AH recommends storing it in a cool, dark and dry place and closing the pack securely after use.
Choose a pack size based on how often you use cashew nuts and follow the storage instructions on the label.
The organic varieties examined include both unroasted and prepared cashew nuts.
The product information lists organic unroasted varieties in 175 g and 150 g packs.
PLUS is the retailer for the BIO+ cashew nuts examined; BIO+ is the product range.
The Dutch product listing is titled ‘Organic cashew nuts’.
The description examined for Trader Joe’s cashew nuts relates to a 250 g roasted, unsalted variety.
Cashews Original is an oven-prepared variety with a savoury seasoning mix.
No. Don’t automatically treat a portion shown on a product page as personal dietary advice. AH uses 25 g as a portion size in the product information examined; here, it’s simply an example portion for calculations. Take the nutritional information for the exact variety and your overall diet into account.
No. The EU organic logo is accompanied by an inspection body code, which doesn’t have to be a Dutch code. The AH 150 g pack examined lists IT-BIO-009; the 400 g unroasted and 200 g unsalted varieties list NL-BIO-01. Check the code on the pack you buy.
Organic certification doesn’t change the fact that cashew is an allergen. Check the ingredients and allergen information on the exact pack; the possible presence of other allergens may vary by variety. The Netherlands Food and Consumer Product Safety Authority explains the requirements for declaring allergens on labels.
Follow the instructions for your variety. For the unsalted pack examined, AH recommends storing it in a cool, dark and dry place and closing it securely after use; PLUS says to store it in a dry, dark place. Suppliers also include a choking hazard warning for young children.
Do not eat that specific pack. On 20 May 2026, the Netherlands Food and Consumer Product Safety Authority issued a warning about possible metal fragments in the 170 g pack with barcode 2003020120930. This does not automatically apply to the separate 250 g pack or other batches.
