JIF Crunchy Cashew Butter scores 29/100 (Avoid) due to its classification as an ultra-processed food and its significant content of saturated fat and added sugar.
This JIF product received a FoodScore of 29/100, placing it in the 'Avoid' category.
It contains 10.61g of saturated fat per 100g, contributing significantly to its low score.
With 6.36g of added sugar per 100g, this product adds to daily sugar intake.
Classified as NOVA 4, it is an ultra-processed food, unlike generic cashew butter.
Consider this product for occasional use, focusing on small portion sizes.
Scores -4 points above the dairy category average (33/100 across 5088 foods).
Fiber
3g
11% of Daily Value
Protein
12.09g
24% of Daily Value
Added sugar
6.36g
13% of Daily Value
Sodium
273.03mg
12% of Daily Value
+
What it brings to the table
Fiber (3g)+3
Protein (12.1g)+8
Micronutrients (Iron)+2
−
What holds it back
Added sugar (6.4g)-6
Saturated fat (10.6g)-15
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 29
JIF Crunchy Cashew Butter receives a FoodScore of 29/100, primarily driven by its formulation as an ultra-processed food (NOVA 4) and its nutrient profile. The product incurs significant penalties for its saturated fat content, which is 10.61g per 100g, and its 6.36g of added sugar. While cashews are a natural source of fat, the inclusion of sunflower oil and hydrogenated vegetable oils (rapeseed, cottonseed and soybean) contributes to the overall fat load, with the hydrogenated oils also impacting processing. The product does receive some bonuses for its protein content of 12.09g and 3g of fiber per 100g, along with a notable 30% DV for iron. However, these positive attributes are outweighed by the penalties for processing, added sugar, and saturated fat. Compared to a generic cashew butter, which typically contains only cashews and salt, this JIF product has a more complex ingredient list, including added sugar and multiple oils, which contributes to its lower FoodScore.
Health benefits
What the nutrients in jif, crunchy cashew butter actually do for you, grounded in established dietary science.
Source of Plant-Based Protein
JIF Crunchy Cashew Butter provides 12.09g of protein per 100g, which can contribute to daily protein needs. Protein is essential for muscle maintenance and repair, and incorporating plant-based sources like cashews can be part of a varied diet. This makes it a suitable option for individuals looking to increase their intake of plant-derived protein, especially when paired with other protein-rich foods.
Contains Dietary Fiber
This product offers 3g of fiber per 100g. Dietary fiber is important for digestive health and can contribute to feelings of fullness, which may aid in appetite regulation. While not exceptionally high, this amount of fiber can still be a beneficial addition to meals or snacks, particularly when combined with other fiber-rich foods like whole grains or fruits.
Provides Iron
JIF Crunchy Cashew Butter is a source of iron, supplying 5.45mg per 100g, which is 30% of the Daily Value. Iron is a crucial mineral involved in oxygen transport and energy metabolism. Including iron-rich foods in the diet is important for preventing iron deficiency. For those seeking plant-based iron sources, this cashew butter can be a contributing factor to meeting daily requirements.
JIF Crunchy Cashew Butter scores 29/100 (Avoid) due to its classification as an ultra-processed food and its significant content of saturated fat and added sugar.
How to eat it
Cashew butter is commonly consumed as a spread on toast, in sandwiches, or as an ingredient in smoothies and sauces. A typical serving size is 2 tablespoons. Due to its caloric density, portion control is key when incorporating it into your diet.
Pair with whole-grain toast or apple slices to add fiber and nutrients, helping to balance the meal's nutritional profile.
Use a measured 2-tablespoon serving to manage calorie and fat intake, as cashew butter is energy-dense.
Incorporate into smoothies with fruits and vegetables to add healthy fats and protein, creating a more satiating beverage.
Consider using it as a base for savory sauces or dressings, but be mindful of the added sugar and sodium content.
Things to keep in mind
This JIF product contains cashews, which are a tree nut allergen. Individuals with tree nut allergies should avoid this product. The ingredient list also includes hydrogenated vegetable oils (rapeseed, cottonseed and soybean), which are often used for texture and shelf stability in ultra-processed foods. While trans fat is declared as 0g, the presence of these oils indicates a higher degree of processing. The added sugar content of 6.36g per 100g means individuals monitoring their sugar intake, such as those with diabetes, should consume this product in moderation. The sodium content of 273.03mg per 100g is moderate but should be considered as part of a daily sodium budget.
JIF Crunchy Cashew Butter scores 29/100, categorized as 'Avoid.' While it offers protein, fiber, and iron, its classification as an ultra-processed food and its content of saturated fat and added sugar contribute to its lower FoodScore. It can be part of a diet in moderation, but it's not a primary source of health-promoting nutrients.
How does JIF Crunchy Cashew Butter compare to other nut butters?
Compared to a generic, minimally processed cashew butter (typically just cashews and salt), this JIF product contains added sugar and hydrogenated vegetable oils, which contribute to its NOVA 4 classification and lower FoodScore. For instance, a brand like Trader Joe's Creamy Cashew Butter with only cashews as an ingredient would likely score higher due to less processing and no added sugar.
What is the role of hydrogenated vegetable oils in this product?
The hydrogenated vegetable oils (rapeseed, cottonseed and soybean) in JIF Crunchy Cashew Butter are primarily used to improve the product's texture, prevent oil separation, and extend shelf life. While the label states 0g trans fat, their presence indicates a higher level of processing compared to nut butters made solely from nuts.
What is a recommended serving size for JIF Crunchy Cashew Butter?
The recommended serving size for JIF Crunchy Cashew Butter is 2 tablespoons. This portion provides a balance of flavor and nutrients without contributing excessive calories, saturated fat, or added sugar. Mindful portion control is important due to its caloric density.
Can JIF Crunchy Cashew Butter be used in baking?
Yes, JIF Crunchy Cashew Butter can be used in baking recipes. Its texture and flavor can enhance cookies, bars, and other desserts. However, be aware of the added sugar and fat content when incorporating it, as it will contribute to the overall nutritional profile of your baked goods.