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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, 7.2 g of fat and 0.5 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
7.2g
· 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 17% · Protein 10% · Fat 73%
Cashew sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 87 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.38 g | 7% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 0.5 g | 2% |
| 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, with a natural sweetness from the cashews. Lemon, garlic, herbs, or spices can shift it toward a savoury flavour, so it works in both simple and strongly seasoned dishes.
How do you make cashew sauce without soaking the nuts?
You can make cashew sauce without a long soak by covering the cashews with boiling water and letting them soften before blending. Drain them, then blend with fresh water and seasonings until smooth; this shortcut works best with a powerful blender.
Can cashew sauce replace dairy cream in recipes?
Yes, cashew sauce can replace dairy cream in many pasta dishes, soups, and casseroles. It adds a creamy texture but has a distinct nutty flavour, so start with a smaller amount and adjust the seasoning to suit the dish.
How do you stop cashew sauce from turning gritty?
To keep cashew sauce from turning gritty, soften the cashews thoroughly and blend them until no pieces remain. Add liquid gradually if the blades struggle, and scrape down the sides of the blender so the whole mixture gets evenly processed.
Can cashew sauce go on pizza?
Yes, cashew sauce can be used on pizza as a creamy alternative to a tomato base or as a drizzle after baking. Keep the layer thin so the crust does not become soggy, and pair it with vegetables or herbs that suit its nutty taste.
How do you keep cashew sauce from separating when heated?
Heat cashew sauce gently over low heat and stir it frequently to help keep the mixture together. Avoid a hard boil; if it thickens or starts to look uneven, whisk in a little water until the texture is smooth again.
How long does homemade cashew sauce last in the fridge?
Homemade cashew sauce usually keeps for 3–4 days in a sealed container in the refrigerator. Use a clean spoon each time, and discard it if you notice mould, an unusual smell, or a change in appearance.
Can you freeze cashew sauce?
Yes, cashew sauce freezes well, although it may separate or become slightly grainy after thawing. Freeze it in portions in airtight containers, thaw it in the refrigerator, then whisk or briefly blend it before serving.
What can I use instead of cashew sauce?
For a similar creamy role, use tahini thinned with water, blended silken tofu, or a dairy cream sauce, depending on the dish. These alternatives taste different, so adjust the lemon, salt, and other seasonings rather than substituting them blindly.
Should cashew sauce be served hot or cold?
Cashew sauce can be served either hot or cold. Use it chilled as a dip or dressing, or warm it gently for pasta and vegetables; stirring in a little water helps restore its consistency if it thickens.
Cashew sauce Vitamins & Minerals
Vitamins
Biotin
1.5µg · 5% DV
B1
0.04mg · 3% DV
B6
0.05mg · 3% DV
B5
0.13mg · 3% DV
Minerals
Copper
0.14mg · 16% DV
Phosphorus
56mg · 8% DV
Manganese
0.18mg · 8% DV
Magnesium
28mg · 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 sauce made by blending cashews with water and often seasonings such as lemon, garlic or spices. It is especially common in contemporary plant-based cooking, where it can add richness without dairy.
Its mild, slightly sweet flavour works well stirred through pasta, spooned over roasted vegetables or used as a dip. Across English-speaking kitchens, it also turns up in grain bowls, sandwiches and as a base for creamy sauces. Cashew sauce is energy-dense and gets much of its richness from fat; it provides 24.1 g of fat per 100 g. Thin it with water or lemon juice for a lighter dressing, or pair a small amount with vegetables and whole grains.
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
1.38g
MONOUNSATURATED
4.02g
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.