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Cashew sauce Calories
Creamy plant-based sauce made from cashews
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Cashew sauce (30 g) has 87 calories. That works out to 289 calories per 100 g. It contains 3.8 g of carbs, 2.3 g of protein, 7 g of fat and 0.4 g of fiber. Its 0.1 mg of Copper covers 15% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Cashew sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
87
KCAL / 30G
Carbs
3.8g
· 1% DV
Protein
2.3g
· 5% DV
Fat
7g
· 9% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 11% · Fat 72%
Cashew sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 87 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 1.29 g | 6% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 2.3 g | 5% |
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 2 Tablespoons of Cashew sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 87 kcal |
| 1 tablespoon (small) | 15 g | 43 kcal |
| 1 serving (small) | 45 g | 130 kcal |
| 4 tablespoon (large) | 60 g | 173 kcal |
| 0.25 cup (quarter) | 60 g | 173 kcal |
| 1 serving (large) | 90 g | 260 kcal |
| 100 g | 100 g | 289 kcal |
| ½ cup (half) | 120 g | 347 kcal |
| 1 cup (whole) | 240 g | 694 kcal |
Calculated from 289 calories per 100 g.
Frequently Asked Questions About Cashew sauce
What does cashew sauce taste like?
Cashew sauce tastes mild, creamy and slightly nutty, so it readily takes on the flavor of seasonings. Lemon juice adds brightness, while garlic and herbs make it savory. Its richness comes from blended cashews rather than dairy cream.
Do you need to soak cashews to make cashew sauce?
No, soaking is not essential if you have a powerful blender. Soaking raw cashews softens them and usually gives cashew sauce a smoother texture, especially with a less powerful blender. Drain them before blending and add liquid gradually.
How do you make cashew sauce for mac and cheese?
Blend softened cashews with water, nutritional yeast, mustard, garlic, salt and a little lemon juice for a savory cashew sauce. Toss it with cooked pasta and warm gently; add pasta water a little at a time to reach a pourable consistency.
Can cashew sauce be used as a salad dressing?
Yes, cashew sauce works as a salad dressing when thinned with water or lemon juice. Add the liquid gradually until it coats leaves without clumping, then season to taste. It also makes a creamy dressing for grain bowls and roasted vegetables.
How do you season cashew sauce?
Season cashew sauce to suit the dish: lemon and garlic for a bright savory version, herbs for vegetables, or smoked paprika and chili for extra warmth. Blend in a little salt at a time, tasting as you go so the seasoning does not overpower the cashews.
Why is my cashew sauce grainy?
Cashew sauce is often grainy because the nuts were not softened enough or the blender could not break them down fully. Soak the cashews before blending, use a high-speed blender if available, and blend longer while adding liquid a little at a time.
Does cashew sauce split when heated?
Cashew sauce can become uneven if it is boiled or heated too quickly. Stir it into the dish near the end and warm it gently rather than letting it bubble hard. If it separates, whisk or blend it with a splash of warm water.
How long does cashew sauce last in the fridge?
Homemade cashew sauce generally keeps for about 3–4 days in a sealed container in the refrigerator. Use a clean utensil each time, and discard it if you notice mold, an off smell or an unusual change in appearance.
Can you freeze cashew sauce?
Yes, cashew sauce can be frozen in airtight, portion-sized containers. Its texture may separate after thawing, so stir or blend it again before serving. Thaw it in the refrigerator and avoid refreezing sauce that has already been thawed.
What is the difference between cashew cream and cashew sauce?
Cashew cream is usually a thicker, more neutral blend of cashews and liquid, while cashew sauce is seasoned and adjusted for a particular dish. The terms overlap, but a cream can be turned into a sauce by adding herbs, spices, lemon or other flavorings.
Cashew sauce Vitamins & Minerals
Vitamins
Biotin
1.5µg · 5% DV
B1
0.04mg · 3% DV
B6
0.05mg · 3% DV
B5
0.14mg · 3% DV
Minerals
Copper
0.14mg · 16% DV
Phosphorus
54mg · 8% DV
Magnesium
28mg · 7% DV
Manganese
0.15mg · 7% DV
Sodium
84mg · 4% DV
Potassium ⭐
78mg · 2% DV
Cashew sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cashew sauce
To burn the 87 calories in 2 tablespoon (medium) (30 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 sauce?
Cashew sauce is a smooth, creamy blend usually made by soaking and blending cashews with water; lemon, garlic or herbs may be added for flavour. It has no single traditional place of origin and is especially adaptable in contemporary plant-based cooking, where it can stand in for dairy-based creamy sauces.
Its mild, slightly sweet taste works well with pasta, roasted vegetables, grain bowls and sandwiches. The texture can range from pourable to thick, depending on how much liquid you add. Cashew sauce is relatively rich in fat, so a modest spoonful often brings plenty of creaminess; thin it with water and lemon for a lighter dressing or dip.
How Nutritious Is Cashew sauce?
Nutrient density
Medium
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
Low
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 sauce Processed?
NOVA 3
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 sauce Contain Allergens?
Contains these allergens:
Which Diets Is Cashew sauce Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cashew sauce Fat Profile
SATURATED
1.29g
MONOUNSATURATED
3.93g
POLYUNSATURATED
1.83g
Omega 6:3 ratio 88.5:1
Above the ideal 4:1 (88.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.