Nut Seed
unsalted cashew butter.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
cashew butter
SERVING
CALORIES
587
PROTEIN
18.2g
CARBS
27.6g
FAT
49.4g
FIBER
3.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories587kcal—
Protein18.2g36%
Carbohydrates27.6g10%
Fiber3.3g12%
Sugar5.9g12%
Total fat49.4g63%
Saturated fat9.5g48%
Trans fat0g—
Cholesterol0mg0%
Water2.3g—
MINERALS
Sodium12mg1%
Potassium632mg13%
Calcium37mg3%
Iron6.0mg33%
Magnesium258mg61%
Phosphorus490mg39%
Zinc5.4mg49%
Copper2.2mg244%
Manganese1.7mg74%
Selenium19.9µg36%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.90mg6%
Vitamin K34.1µg28%
Thiamin (B1)0.40mg33%
Riboflavin (B2)0.20mg15%
Niacin (B3)1.1mg7%
Pantothenic acid (B5)0.90mg18%
Vitamin B60.40mg24%
Folate (B9)25µg6%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup256g
1 tablespoon16g
1 teaspoon5.3g
1 ml1.1g
1 liter1066.7g
HEALTH BENEFITS
Why eat it.
- ✓Rich in heart-healthy monounsaturated fats, particularly oleic acid, which can help lower bad cholesterol levels.
- ✓Excellent source of essential minerals like copper, magnesium, and manganese, which support bone health, energy production, and brain function.
- ✓Provides plant-based protein and fiber, promoting satiety and aiding in blood sugar control.
- ✓Contains antioxidants such as polyphenols and carotenoids that help protect the body from cellular damage.
COOKING TIPS
In the kitchen.
- 1Use as a creamy base for vegan sauces and dressings by thinning it with water, lemon juice, or broth.
- 2Add a spoonful to smoothies for a boost of healthy fats, protein, and a rich, creamy texture.
- 3Incorporate into no-bake energy balls, bars, or desserts for a naturally sweet and binding agent.
- 4Substitute for dairy butter or other fats in some baked goods like cookies and brownies for a unique flavor and moistness.
STORAGE
Keep it fresh.
- Store unopened jars in a cool, dark place like a pantry. Natural oil separation is normal.
- After opening, refrigerate to maintain freshness and prevent the oils from going rancid. It will typically last for 2-3 months in the refrigerator.
- Stir the butter well before each use to recombine any separated oil for a consistent texture.
FAQ
Frequently asked questions.
Is unsalted cashew butter healthy?
Yes, unsalted cashew butter is highly nutritious, offering heart-healthy monounsaturated fats like oleic acid and essential minerals. It is a great source of magnesium and copper, which support bone health and energy production, while the lack of added salt helps manage sodium intake.
How much protein and calories are in cashew butter?
A 100g serving of cashew butter contains approximately 587 calories and 18.2g of protein. While it is calorie-dense, the high protein and healthy fat content make it a very satiating food that provides sustained energy.
Is cashew butter good for weight loss?
In moderation, cashew butter can support weight loss because its protein and fiber content promote a feeling of fullness. However, because it contains nearly 50g of fat per 100g, it is important to monitor portion sizes to avoid excessive calorie consumption.
Is cashew butter vegan and gluten-free?
Yes, pure unsalted cashew butter is naturally both vegan and gluten-free. It is made entirely from plant-based nuts, making it a safe and creamy staple for those with gluten sensitivities or those following a vegan lifestyle.
Is cashew butter keto-friendly?
Cashew butter can be used in a keto diet, but with caution. It contains about 27.6g of carbs per 100g, which is higher than almond or macadamia nut butter, so it must be portioned carefully to stay within daily carbohydrate limits.
What does cashew butter taste like and how is it used?
Cashew butter has a mild, naturally sweet, and very creamy flavor that is less overpowering than peanut butter. It is excellent in smoothies, spread on fruit, or used as a base for dairy-free cream sauces and vegan cheesecakes.
Can I substitute cashew butter for peanut butter in recipes?
Yes, cashew butter is a great 1:1 substitute for peanut butter. It offers a similar consistency but a more neutral, buttery profile, which can be preferable in recipes where you don't want a strong peanut flavor.
How should I store unsalted cashew butter?
Natural cashew butter should be stored in a cool, dry place. Once opened, it is best kept in the refrigerator to prevent the natural oils from becoming rancid and to extend its shelf life for up to 6 months.
Why is there a layer of oil on top of my cashew butter?
Oil separation is a natural sign of a high-quality product without added emulsifiers or stabilizers. Simply stir the oil back into the butter before use; storing the jar upside down can also help prevent the bottom from becoming too dry.
Does cashew butter provide any specific heart health benefits?
Yes, it is rich in monounsaturated fats, specifically oleic acid, which is the same fat found in olive oil. These fats are known to help lower LDL (bad) cholesterol levels and reduce the risk of heart disease.
