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Cashew Butter Calories
Creamy, healthy fats, protein source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Cashew Butter (16 g) has 94 calories. That works out to 587 calories per 100 g. It contains 4.4 g of carbs, 2.8 g of protein, 7.6 g of fat and 0.5 g of fiber. Its 0.4 mg of Copper covers 39% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Cashew Butter Nutrition Facts
Selected: 1 tablespoon (medium) · 16 g
94
KCAL / 16G
Carbs
4.4g
· 2% DV
Protein
2.8g
· 6% DV
Fat
7.6g
· 10% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 12% · Fat 70%
Cashew Butter nutrition facts table · 1 tablespoon (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.47 g | 7% |
| Trans fat | 0 g | |
| Sodium | 1.92 mg | 0% |
| Total carbohydrate | 4.4 g | 2% |
| Fiber | 0.5 g | 2% |
| Protein | 2.8 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Cashew Butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 94 kcal |
| 1 teaspoon (small) | 5 g | 29 kcal |
| 1 piece (small) | 20 g | 117 kcal |
| 1 ounce (medium) | 28 g | 164 kcal |
| 1 serving (medium) | 30 g | 176 kcal |
| 2 tablespoon (large) | 32 g | 188 kcal |
| 1 pack (medium) | 40 g | 235 kcal |
| 100 g | 100 g | 587 kcal |
| 1 cup (large) | 250 g | 1468 kcal |
Calculated from 587 calories per 100 g.
Frequently Asked Questions About Cashew Butter
How do you make cashew butter?
Cashew butter is made by blending cashews in a food processor until they release their oils and turn smooth. Roasting the cashews first can deepen the flavor and help them blend faster; stop occasionally to scrape down the sides.
Is cashew butter healthy?
Yes, cashew butter provides unsaturated fats and protein, making it a nourishing spread or recipe ingredient. Choose a plain version when you want to avoid added sugar, and remember that even a small spoonful is energy-dense.
How do you use cashew butter?
Spread cashew butter on toast, stir it into oatmeal, or blend it into smoothies. Its mild flavor also works well in creamy sauces and dips; stir natural cashew butter before using if oil has collected on top.
Why is there oil on top of my cashew butter?
The oil on top of cashew butter is naturally released from the cashews and does not by itself mean the product has spoiled. This is common in natural varieties; stir it thoroughly with a clean utensil before serving.
Does cashew butter need to be refrigerated after opening?
Cashew butter can be stored tightly sealed in a cool, dark cupboard, while refrigeration can help it stay fresh longer. Chilling makes it firmer, so let it sit at room temperature briefly before spreading.
Can I substitute cashew butter for peanut butter?
Yes, cashew butter can replace peanut butter in many spreads, sauces, and baking recipes. Its flavor is milder, so the finished dish may taste less nutty; adjust any added salt or sweetener to suit the recipe.
Does cashew butter taste sweet?
Plain cashew butter has a mild, slightly sweet, creamy flavor, but it is not as sweet as a sweetened spread. Roasted cashews give it a deeper taste, while added sugar or salt can change the flavor.
Can you use cashew butter in baking?
Yes, cashew butter works in cookies, bars, and other baked goods, adding moisture and a creamy nut flavor. It can replace another nut butter in many recipes, though its milder taste and consistency may slightly change the result.
Can cashew butter help with weight loss?
Cashew butter may help a snack feel more satisfying because it contains fat and protein, but it is also energy-dense. It does not cause weight loss on its own; keep portions modest and pair it with filling foods such as fruit.
Can you freeze cashew butter?
Yes, cashew butter can be frozen in a tightly sealed, freezer-safe container. Thaw it before use and stir if the oil has separated; freezing small portions makes it easier to defrost only what you need.
Cashew Butter Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
Vitamin K
5.44µg · 5% DV
B6
0.07mg · 4% DV
Biotin
1.12µg · 4% DV
Minerals
Copper
0.35mg · 39% DV
Manganese
0.29mg · 13% DV
Phosphorus
78mg · 11% DV
Magnesium
40mg · 10% DV
Potassium ⭐
90mg · 3% DV
Sodium
1.92mg · 0% DV
Cashew Butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cashew Butter
To burn the 94 calories in 1 tablespoon (medium) (16 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cashew Butter?
Cashew Butter is made by grinding cashews into a smooth or slightly textured paste. Plain versions contain only cashews, while some products include added oil, salt or sweetener. Its mellow, gently sweet flavour and creamy texture work well spread on toast, stirred into porridge or blended into smoothies. It is also commonly paired with fruit, especially banana or apple.
Cashew Butter is energy-dense, with a substantial amount of fat and some protein; it provides less fibre than many whole nuts. A thin spread or a spoonful mixed into oats can add richness without making a meal too heavy. Choose an unsweetened version if you want the cashews’ own flavour to come through.
How Nutritious Is Cashew Butter?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Cashew Butter Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cashew Butter Contain Allergens?
Contains these allergens:
Which Diets Is Cashew Butter Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cashew Butter Fat Profile
SATURATED
1.47g
MONOUNSATURATED
3.87g
POLYUNSATURATED
1.31g
Omega 6:3 ratio 125:1
Above the ideal 4:1 (125:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.