FoodScore
0/ 100
Gooddairy· 100 g

Cashew Butter

Cashew butter earns a good FoodScore of 72/100, primarily due to its rich micronutrient profile and healthy fat composition, despite a moderate saturated fat content.

  • Cashew butter is a minimally processed (NOVA 1) food, offering a whole food option.
  • It provides 17.56g of protein per 100g, contributing significantly to daily protein needs.
  • A 100g serving delivers 61% of the Daily Value for magnesium and 47% for zinc.
  • The product contains 0g of added sugar and only 15mg of sodium per 100g.
  • Its 9.76g of saturated fat per 100g contributes to a penalty in its FoodScore.
  • Scores +17 points above the dairy category average (55/100 across 104 foods).
Fiber
2g
7% of Daily Value
Protein
17.56g
35% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
15mg
1% of Daily Value
+
What it brings to the table
Fiber (2g)+1
Protein (17.6g)+10
Micronutrients (Potassium, Iron, Magnesium, Phosphorus, Zinc, Folate, Riboflavin)+12
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-8
−
What holds it back
Saturated fat (9.8g)-13

Why it scores 72

Cashew butter achieves a FoodScore of 72 out of 100, placing it in the 'Good' category. This score reflects its strong nutritional contributions, particularly in protein and micronutrients, balanced against its saturated fat content. The food receives a significant bonus for its protein content, with 17.56g per 100g, and an additional bonus for its healthy fat profile, indicating a favorable ratio of unsaturated to saturated fats. A substantial 12-point bonus is awarded for its rich array of micronutrients, including high levels of magnesium (61% DV), zinc (47% DV), and iron (28% DV), along with good amounts of potassium and folate. As a minimally processed food (NOVA 1), it also earns a 10-point bonus, recognizing its whole food nature. However, its 9.76g of saturated fat per 100g incurs a 13-point penalty. To achieve a higher score, cashew butter would need to have a lower saturated fat content.

Health benefits

What the nutrients in cashew butter actually do for you, grounded in established dietary science.

Supports Heart Health

Cashew butter can contribute to heart health due to its overall fat profile. While it contains some saturated fat (9.76g per 100g), it is predominantly rich in monounsaturated and polyunsaturated fats, which are recognized for their beneficial effects on cholesterol levels. Dietary guidelines emphasize replacing saturated fats with unsaturated fats to support cardiovascular well-being. The magnesium content, at 258mg (61% DV) per 100g, also plays a role in blood pressure regulation and overall heart function. Consuming cashew butter in moderation as part of a balanced diet can be a positive step for heart health.

Aids Muscle and Recovery

With 17.56g of protein per 100g, cashew butter is a good source of plant-based protein, essential for muscle maintenance and repair. Protein is crucial for athletes and active individuals, as it provides the amino acids needed for muscle tissue synthesis and recovery after physical activity. Additionally, the iron content, at 5.03mg (28% DV), supports oxygen transport in the blood, which is vital for muscle function and energy production. Including cashew butter in meals or snacks can help meet daily protein and iron requirements, supporting muscle health and aiding in post-exercise recovery.

Boosts Bone Health

Cashew butter contributes to bone health through its significant mineral content. It provides 258mg of magnesium per 100g, meeting 61% of the Daily Value. Magnesium is critical for bone formation and maintaining bone density, working in conjunction with calcium. Although its calcium content is modest (43mg, 3% DV), the high magnesium level is a key factor. The zinc content (5.16mg, 47% DV) also plays a role in bone metabolism and growth. Regular intake of foods rich in these minerals, like cashew butter, supports strong bones throughout life.

Supports Immune Function

Cashew butter is a notable source of zinc, providing 5.16mg (47% DV) per 100g, a mineral vital for immune system function. Zinc is involved in numerous cellular processes, including immune cell development and communication. Adequate zinc intake helps the body mount an effective immune response against pathogens. The magnesium content (258mg, 61% DV) also supports overall immune health by participating in various enzymatic reactions. Incorporating cashew butter into your diet can help ensure sufficient intake of these minerals, contributing to a robust immune system.

How to eat it

Cashew butter is a versatile spread commonly used in American diets as an alternative to peanut butter. It's typically enjoyed on toast, in sandwiches, or as an ingredient in smoothies and sauces. Its mild, creamy flavor makes it a popular choice for both sweet and savory applications. A typical serving size is around 2 tablespoons (32g), but nutritional values here are for 100g. It's a minimally processed food that can easily fit into a balanced eating pattern.

Store cashew butter in a cool, dark place or refrigerate after opening to prevent oil separation and maintain freshness. Stir well before each use if oil has separated.
Pair cashew butter with whole-grain toast or fruit like apples and bananas for a balanced snack that combines healthy fats, protein, and fiber.
Use cashew butter as a base for creamy sauces, salad dressings, or in stir-fries to add a nutty flavor and boost nutrient content.
Incorporate cashew butter into smoothies for a protein and healthy fat boost, helping to increase satiety and nutrient intake.
Be mindful of portion sizes, as cashew butter is calorie-dense; a standard serving is about 2 tablespoons (32g).
Things to keep in mind

For most individuals, cashew butter is safe to consume in normal serving sizes. The primary concern is cashew allergy, which can range from mild symptoms to severe anaphylaxis. Individuals with tree nut allergies should exercise caution and consult a healthcare professional. While cashew butter is a good source of healthy fats, its saturated fat content (9.76g per 100g) should be considered, especially for those monitoring their intake. There are no widely documented significant drug interactions or specific cautions for pregnant individuals or those with kidney disease related to cashew butter consumption at typical dietary levels.

Swap suggestions
Very good
Almond Butter
Score83
Very good
Peanut Butter Cookie
Score80
Very good
Flax Seeds Ground
Score78
Very good
Tahini
Score78
Very good
Ricotta Cheese Part Skim
Score76
Very good
Peanut Butter Chunky
Score75
Reader questions
Is cashew butter healthy?
Yes, cashew butter is considered healthy. It scores 72/100, indicating a 'Good' nutritional profile. It is rich in beneficial micronutrients like magnesium, zinc, and iron, and provides a good amount of plant-based protein. While it contains some saturated fat, its overall fat profile is favorable, contributing to its positive health assessment.
Is cashew butter good for weight loss?
Cashew butter can be part of a weight loss diet when consumed in moderation. It is calorie-dense, so portion control is key. However, its protein (17.56g per 100g) and healthy fats can contribute to satiety, helping you feel full longer and potentially reducing overall calorie intake from other sources. It's best paired with fiber-rich foods.
Is cashew butter processed?
Cashew butter is considered minimally processed (NOVA class 1). It is typically made by grinding roasted cashews into a paste, with no added sugars, oils, or artificial ingredients. This means it retains most of the nutritional integrity of whole cashews, making it a whole food option.
How does cashew butter compare to peanut butter nutritionally?
Cashew butter and peanut butter have similar caloric and fat profiles. Cashew butter often has a slightly lower protein content than peanut butter but can be richer in certain minerals like magnesium and zinc. Both are good sources of healthy fats and plant protein, making them comparable nutritious choices, depending on specific micronutrient needs.
Can I use cashew butter in cooking and baking?
Yes, cashew butter is an excellent ingredient for cooking and baking. Its mild, creamy flavor makes it versatile. It can be used in savory dishes like curries and sauces, or in sweet recipes such as cookies, energy bars, and frostings. It adds richness and a nutritional boost to many recipes.
Does cashew butter contain added sugar or sodium?
Pure cashew butter, like the one analyzed, contains no added sugar and only 15mg of sodium per 100g. However, it is important to check the ingredient label, as some commercial brands may add sweeteners, salt, or oils. Opt for brands with a single ingredient: cashews.
Is cashew butter good for blood sugar control?
Cashew butter can be beneficial for blood sugar control due to its lack of added sugar and its content of healthy fats and protein. These components help slow down the absorption of carbohydrates, leading to a more gradual rise in blood sugar. Its fiber content (2g per 100g) also contributes to this effect, making it a suitable choice for managing blood sugar levels.

Explore more

CategoryAll dairy & alternatives →#15 in rankingFoods high in magnesium →GoalBest foods for muscle building →GoalBest foods for hair growth →GoalBest foods for energy →Head-to-headCashew Butter vs. Nutter Butter →Head-to-headCashew Butter vs. Almond Butter →Head-to-headCashew Butter vs. Peanut Butter Cookie →Head-to-headCashew Butter vs. Flax Seeds Ground →Fits dietCarnivore diet →Fits dietDASH diet →

Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 170163)Updated 2026-04-20