The essentials in 30 seconds
- Its real strengths: rich in copper, magnesium, zinc and iron, with a mild taste everyone loves.
- Not lighter: about 590 kcal per 100 g, like other nut butters.
- For athletes: peanut butter brings more protein, almond butter more fibre.
- The right portion: one tablespoon (about 20 g).
What is cashew butter?
Simply roasted cashew nuts ground for a long time into a smooth paste. Nothing else in the best versions: no sugar, no added oil. Its taste is milder and more "buttery" than peanut, which makes it a favourite for desserts, smoothies and Asian cooking.
Cashew butter nutrition facts
| Per 100 g | Per tablespoon (20 g) | |
|---|---|---|
| Energy | 587 kcal | 117 kcal |
| Fat | 49.4 g | 9.9 g |
| of which saturates | 9.8 g | 2.0 g |
| Carbohydrate | 27.6 g | 5.5 g |
| Fibre | 2.0 g | 0.4 g |
| Protein | 17.6 g | 3.5 g |
| Copper | 2.2 mg (219% NRV) | 0.44 mg (44% NRV) |
| Magnesium | 258 mg (69% NRV) | 52 mg (14% NRV) |
| Zinc | 5.2 mg (52% NRV) | 1.0 mg (10% NRV) |
| Iron | 5.0 mg (36% NRV) | 1.0 mg (7% NRV) |
Plain cashew butter, average values (USDA FoodData Central). NRV: nutrient reference value for an adult. Every product has its own recipe: check the label.
The real benefits of cashew butter
Cashew butter is rich in several minerals. Here is what these nutrients do, according to the only health claims authorised in Europe:
Copper contributes to the normal function of the immune system.
Magnesium contributes to the reduction of tiredness and fatigue and to normal muscle function.
Zinc contributes to the normal function of the immune system.
Iron contributes to normal formation of red blood cells and haemoglobin.
You may read elsewhere that it lowers cholesterol, blood sugar or the risk of diabetes. These promises are not authorised in Europe for a food, and we do not repeat them. Cashew butter is a good food within a balanced diet, not a medicine.
Cashew, peanut or almond: the comparison
The creamiest and mildest. Champion for copper and zinc, but the lowest in fibre.
The richest in protein and the cheapest. Athletes' favourite, with a stronger taste.
The richest in fibre, calcium and vitamin E. Slightly more calories and more expensive.
Per 100 g, plain versions with no added sugar or oil (USDA FoodData Central). The bars compare the three butters with each other.
Is cashew butter fattening?
Like all nut butters, it is very energy-dense: one tablespoon (20 g) provides about 115 kcal. It is not fattening in itself, but it is easy to eat a lot of. The secret is the portion: a spoonful, not the jar. Measure it at first, your eye gets used to it quickly.
About 115 kcal, 3.5 g of protein and 44% of your copper needs.
About 470 kcal: the equivalent of a real meal, without noticing.
6 ways to use it
The Tonic Food tip: choose a butter with a single ingredient (100% nuts), with no sugar or palm oil. A layer of oil on top is normal: just stir before serving. Keep the jar closed, away from heat.
Questions we are asked in store
Is cashew butter healthy?
Yes, within a balanced diet: it is rich in copper, magnesium, zinc and iron, and contains mostly unsaturated fat. Choose a 100% nut version and keep a reasonable portion, as it is very energy-dense.
Is cashew butter fattening?
No more than any other nut butter: about 115 kcal per tablespoon. Quantity is what counts: a spoonful a day fits in easily, the whole jar much less so.
Which nut butter has the fewest calories?
They are much the same: about 590 kcal per 100 g for cashew and peanut, slightly more for almond. To really cut calories, there are powdered peanut butters to rehydrate.
Cashew or peanut for athletes?
For protein, peanut wins (25 g versus 17.6 g per 100 g) and it is cheaper. Cashew is milder and richer in copper and zinc. Both have their place: it is mostly a matter of taste.
Should it be kept in the fridge?
It is not necessary: a closed jar keeps at room temperature, away from heat. Cold makes it harder to spread, but can extend its freshness once opened.
