Choose a measured portion and compare the nutritional information for the exact product; the cashews reviewed are not low in calories. For solid foods, the European Commission sets the threshold for a ‘low energy’ claim at no more than 40 kcal per 100 g. Check protein, salt and ingredients as well as energy: a smaller portion reduces how much you eat, but it doesn’t make the product itself low in calories.
You want to eat cashews after a gym session while keeping track of how much energy you’re taking in. A measured portion and the nutritional information for the product are more relevant than a claim that it’s low in calories.
You want to know how much protein a small portion provides, and see cashews as part of your overall diet rather than as a complete recovery food in their own right. The Netherlands Nutrition Centre notes that most people generally get enough protein from a varied diet.
You’re looking for a snack you can take with you, and you pay attention to ingredients, salt and how to store it once opened. A whole pack isn’t automatically one snack portion; the Netherlands Nutrition Centre recommends storing nuts in a dry, airtight container.
First, compare the nutritional information per 100 g and work out how it applies to the amount you’ll actually eat. Then check the ingredients, how the cashews are prepared and the salt content of that exact product.
| What to consider | What to check | Who this matters to |
|---|---|---|
| Energy per portion | kcal per 100 g and the weight of your measured portion. | If you want to keep track of how much energy your post-workout snack provides, you’ll want to weigh your portion. Around 42% of consumers put monitoring energy intake first. |
| Protein contribution | Protein per 100 g and the amount in your chosen portion. | If you choose a small snack to help contribute to your protein intake, compare that contribution with your overall diet. Around 25% of consumers prioritise boosting their protein intake. |
| Ingredients and salt | Check whether oil or salt has been added, and look at the salt content. | If you’re mainly looking for an unsalted product with a simple ingredient list, don’t rely on the preparation description alone. Around 17% of consumers prioritise this preference. |
| Portioning and storage | Net weight and storage instructions after opening. | If you want to spread a pack over several workouts, being able to weigh a portion and reseal the pack securely is useful. Around 16% of consumers value this convenience most. |
A smaller portion contains less energy than a larger portion of the same product, but it doesn’t change the nutritional value per 100 g. The products reviewed provide far more energy per 100 g than the threshold for a ‘low energy’ claim.
Weigh the amount you want to eat and calculate its nutritional values using the label for that product.
The unsalted Albert Heijn and Jumbo products checked contain sunflower oil. The Duyvis product is roasted without added oil, but it does contain salt.
Check the ingredients list, preparation description and salt content separately.
A pack may contain several portions. For example, Albert Heijn lists a serving size of 25 g, while the pack contains 170 g.
Weigh your portion in advance and reseal the rest securely. The Netherlands Nutrition Centre recommends storing nuts in a dry, airtight container.
A relevant option if you’re looking for oven- or dry-roasted cashews with a savoury flavour.
The own-brand range includes unsalted cashews in a 170 g pack.
The own-brand range includes an unsalted product in a 200 g pack.
Within the specified product range, Lidl sells cashews under Alesto and also lists a Way To Go Fairtrade option.
The Dutch product page lists a 250 g pack of roasted, unsalted Trader Joe’s cashews.
The PLUS product reviewed is unsalted and unroasted, in a 200 g bag.
This Joybuy pick is a dry-roasted cashew option for anyone looking for roasted nuts with no added oil. It isn’t low in calories and it isn’t unsalted.
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A good fit if you’re looking for roasted cashews without added oil; this product contains salt and isn’t low in calories.
Per 100 g: 586 kcal, 18 g of protein and 0.92 g of salt.
The pack contains 125 g.
No. The products reviewed don’t meet the requirements for a ‘low energy’ claim. For solid foods, the European Commission sets the threshold at no more than 40 kcal per 100 g. A reduced-energy claim has different requirements, including an energy reduction of at least 30% and a statement of the feature responsible for the reduction. A small portion doesn’t prove that a product meets these requirements.
That depends on the portion and your overall diet. A 25 g portion of the products reviewed provides around 4.5 to 5.4 g of protein, based on the labels per 100 g. The Netherlands Nutrition Centre lists everyday foods such as yoghurt, tofu, nuts and beans as ways to get protein; you don’t automatically need a special protein shake.
Store nuts in a dry, airtight container and follow the instructions on the pack. The Netherlands Nutrition Centre recommends keeping nuts dry and well sealed; the Albert Heijn page checked also says to close the pack securely after use.
Check the allergen information on the pack of the product you’re buying. The Netherlands Food and Consumer Product Safety Authority says that prepacked products must display allergen information. Also check for warnings about other allergens: unsalted or unroasted doesn’t mean allergen-free.
Don’t eat the cashews if they are Trader Joe’s unsalted cashews, 170 g, with barcode 2003020120930. The NVWA warning dated 20 May 2026 concerns possible metal fragments and lists a best-before date of 23-09-2026; that date has now passed, but this doesn’t cancel the warning. The warning doesn’t automatically apply to other packs or batches.
