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Creamy cashew spread, source of protein and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 tablespoon (medium) of Itz Nutz Cashew Spread (16 g) has 91 calories. That works out to 570 calories per 100 g. It contains 4.3 g of carbs, 2.8 g of protein, 7.4 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 22 (low), so it raises blood sugar slowly.
Selected: 1 tablespoon (medium) · 16 g
91
KCAL / 16G
Carbs
4.3g
· 2% DV
Protein
2.8g
· 6% DV
Fat
7.4g
· 9% 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 91 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.47 g | 7% |
| Trans fat | 0 g | |
| Sodium | 1.6 mg | 0% |
| Total carbohydrate | 4.3 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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| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 91 kcal |
| 1 teaspoon (small) | 5 g | 29 kcal |
| 1 piece (small) | 20 g | 114 kcal |
| 1 ounce (medium) | 28 g | 160 kcal |
| 1 serving (medium) | 30 g | 171 kcal |
| 2 tablespoon (large) | 32 g | 182 kcal |
| 1 pack (large) | 40 g | 228 kcal |
| 100 g | 100 g | 570 kcal |
| 1 cup (large) | 250 g | 1425 kcal |
Calculated from 570 calories per 100 g.
Itz Nutz Cashew Spread is a creamy spread made with cashews. You can spread it on bread or crackers, or stir it into sauces and recipes when you want a creamy texture and cashew flavour.
Use Itz Nutz Cashew Spread straight from the jar on toast, or add it to oatmeal, smoothies, dips, and sauces. For a thinner dressing, whisk a small amount with water or lemon juice.
Itz Nutz Cashew Spread is similar to cashew butter because both are cashew-based spreads. Their texture and ingredients can differ, so the product’s ingredient list is the way to confirm what is in this particular jar.
Itz Nutz Cashew Spread pairs well with toast, apple or banana slices, and crackers. For savoury snacks, try it in a vegetable dip or spread it in a sandwich with crisp vegetables.
Itz Nutz Cashew Spread can replace some of the cream in sauces and soups, but it adds a distinct cashew flavour and may make the dish thicker. Thin it gradually with water or stock as you stir.
Oil can rise to the top of Itz Nutz Cashew Spread as the cashew solids settle; this is a common separation in nut spreads. Stir the contents thoroughly with a clean spoon rather than pouring the oil away.
Store Itz Nutz Cashew Spread according to the directions on its package after opening. Close the lid tightly and use a clean, dry utensil each time to keep moisture and food particles out of the jar.
Yes, Itz Nutz Cashew Spread can be frozen in an airtight, freezer-safe container, though its texture may change after thawing. Thaw it in the refrigerator and stir thoroughly before using.
Yes, Itz Nutz Cashew Spread can be mixed into cookies, bars, and other baked goods for cashew flavour and a creamy texture. Because it changes a recipe’s moisture and fat balance, use it in place of a similar nut spread rather than adding it without adjusting the recipe.
Itz Nutz Cashew Spread can fit into a weight-loss eating plan, but it is easy to spread more than intended. Pairing a modest amount with fruit or whole-grain toast can make a satisfying snack without turning the spread into the whole meal.
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
1.6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 91 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.
Itz Nutz Cashew Spread is a smooth, creamy spread made from cashews. Its mild, gently sweet flavour and thick texture work well on toast, stirred into porridge or spooned alongside fruit. It can add a nutty note to breakfast or make a simple snack more substantial; use it as a spread or as a creamy addition to a bowl.
It provides protein and is rich in fat, so a little can bring plenty of flavour and richness. Pair it with fresh fruit or plain oats, or spread a thin layer on toast when you want a lighter portion.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.47g
MONOUNSATURATED
4.08g
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.