Nuts, cashew butter, plain, without salt added
Whole food · Nut and Seed Products
Photo: Wikipedia
Plain cashew butter is a luxuriously smooth, creamy spread made from finely ground roasted cashews, with a rich, buttery, and subtly sweet flavor. Its nutrition profile is dominated by heart-healthy monounsaturated fats and a solid dose of plant-based protein, making it a dense energy source.
Calorie split: 11% protein · 18% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People adore it for its velvety texture and delicate, not-too-sweet nuttiness that elevates both sweet and savory dishes. Its incredible versatility—from spreading on toast to enriching sauces and smoothies—makes it a kitchen staple.
⚠️ Watch-outs & how to enjoy it better
As a high-calorie, high-fat food, overconsumption can contribute to weight gain. It's also a tree nut allergen, posing a serious risk for those with allergies. To manage calories, use strict portion control (e.g., one tablespoon) and pair it with fiber-rich foods like apple slices or whole-grain crackers to promote satiety.
Key benefits
- Excellent source of monounsaturated fats for heart health
- Provides a good amount of plant-based protein
- Contains essential minerals like magnesium, phosphorus, and zinc
- Offers a quick, sustained energy boost from healthy fats and protein
- Naturally free of added sugars and sodium in its plain form
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Cashew butter's natural oils can cause it to separate, with the oil rising to the top—a sign of a natural product without stabilizers.
Full nutrition (USDA data · scales with serving)
| Water | 3.0 g |
| Energy | 587 kcal |
| Energy | 2456 kj |
| Protein | 17.6 g |
| Total lipid (fat) | 49.4 g |
| Ash | 2.5 g |
| Carbohydrate, by difference | 27.6 g |
| Fiber, total dietary | 2.0 g |
| Calcium, Ca | 43.0 mg |
| Iron, Fe | 5.0 mg |
| Magnesium, Mg | 258 mg |
| Phosphorus, P | 457 mg |
| Potassium, K | 546 mg |
| Sodium, Na | 15.0 mg |
| Zinc, Zn | 5.2 mg |
| Copper, Cu | 2.2 mg |
| Manganese, Mn | 0.81 mg |
| Selenium, Se | 11.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.31 mg |
| Riboflavin | 0.19 mg |
| Niacin | 1.6 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 68.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 68.0 ug |
| Folate, DFE | 68.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 9.8 g |
| SFA 8:0 | 0.14 g |
| SFA 10:0 | 0.14 g |
| SFA 12:0 | 0.84 g |
| SFA 14:0 | 0.37 g |
| SFA 16:0 | 4.6 g |
| SFA 18:0 | 3.2 g |
| Fatty acids, total monounsaturated | 29.1 g |
| MUFA 16:1 | 0.34 g |
| MUFA 18:1 | 28.6 g |
| MUFA 20:1 | 0.15 g |
| Fatty acids, total polyunsaturated | 8.4 g |
| PUFA 18:2 | 8.2 g |
| PUFA 18:3 | 0.17 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.27 g |
| Threonine | 0.68 g |
| Isoleucine | 0.84 g |
| Leucine | 1.5 g |
| Lysine | 0.94 g |
| Methionine | 0.32 g |
| Cystine | 0.33 g |
| Phenylalanine | 0.91 g |
| Tyrosine | 0.56 g |
| Valine | 1.2 g |
| Arginine | 2.0 g |
| Histidine | 0.46 g |
| Alanine | 0.81 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 4.2 g |
| Glycine | 0.92 g |
| Proline | 0.79 g |
| Serine | 0.97 g |
FAQ
Why is my cashew butter so runny?
Natural separation is normal. Simply stir it back together. Storing it upside down in the pantry can help mix the oil before opening.
Is cashew butter healthier than peanut butter?
They have similar calorie counts. Cashew butter is slightly lower in protein but higher in monounsaturated fats and certain minerals like copper and magnesium.
Can I use cashew butter in baking?
Absolutely. It adds moisture, richness, and a subtle nutty flavor to cookies, brownies, and energy bars. It can often substitute for other nut butters 1:1.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.87 kcal/g · 12% calories from protein · 2.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.