Calories in Cashew Butter: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One tablespoon of cashew butter (16g) contains 97 calories with 4.8g of carbs, 8.5g of fat, and 1.9g of protein. Per 100g, cashew butter delivers 609 calories, 30.3g of carbs, 53g of fat, and 12.1g of protein. It is one of the more carb-heavy nut butters compared to almond or peanut butter, making it slightly less keto-friendly. The standout micronutrient is magnesium at 206mg per 100g (49% daily value), which supports muscle function and recovery. Cashew butter also provides 206mg of phosphorus and 447mg of potassium per 100g. For anyone who wants a creamy nut butter with a milder flavor than peanut butter, cashew butter is a solid choice, though portion control matters at 609 calories per 100g.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (28g) | 173 | 3.4g | 8.6g | 15.1g | 0.9g |
| 1 tbsp (16g) | 97.4 | 1.9g | 4.8g | 8.5g | 0.5g |
| 100g | 609 | 12.1g | 30.3g | 53g | 3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 609 | 30% |
| Protein | 12.1g | 24% |
| Total Fat | 53g | 68% |
| Saturated Fat | 10.6g | 53% |
| Total Carbohydrates | 30.3g | 11% |
| Dietary Fiber | 3g | 11% |
| Sugars | 9.1g | 18% |
| Sodium | 295mg | 13% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 10.6g | 4% |
| Calcium | 61mg | 5% |
| Iron | 4.9mg | 27% |
| Potassium | 447mg | 10% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 206mg | 49% |
| Phosphorus | 388mg | 31% |
| Zinc | 4.4mg | 40% |
| Selenium | 9.3mcg | 17% |
| Folate | 55mcg | 14% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 1.1mg | 7% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Cashew Butter
Cashew butter is a nutrient-dense spread that delivers healthy fats, moderate protein, and a strong magnesium hit. The 206mg of magnesium per 100g is the headline micronutrient. Magnesium is required for ATP production, muscle relaxation after contraction, and protein synthesis. If you train regularly, keeping magnesium levels adequate can reduce cramping and support recovery quality.
The fat profile in cashew butter favors monounsaturated fat at 26.7g per 100g. Monounsaturated fats support cardiovascular health and help with the absorption of fat-soluble vitamins. The 10.6g of saturated fat per 100g is moderate compared to some other nut butters.
Cashew butter provides 4.9mg of iron per 100g (27% daily value), which is higher than most nut butters. Iron is essential for oxygen transport in the blood, and active people with a high training volume have increased iron demands. The 388mg of phosphorus per 100g supports bone health and cellular energy processes.
Practically, cashew butter works well in smoothies, spread on rice cakes, mixed into oatmeal, or used as a dip for apple slices. Its mild sweetness makes it versatile in both sweet and savory applications. At 97 calories per tablespoon, measure your portions rather than eating straight from the jar.
Dietary Considerations
Cashew butter is naturally vegan, gluten-free, and dairy-free. It is not ideal for strict keto due to 30.3g of carbs per 100g, though a tablespoon (4.8g carbs) can fit within keto macros. For weight loss, cashew butter requires careful portioning due to its 609 cal per 100g density. Choose natural cashew butter with no added sugar or hydrogenated oils. People with tree nut allergies must avoid it entirely. Compared to peanut butter, cashew butter has slightly fewer calories per tablespoon but more carbs and less protein.
Daily Intake (100g)
100g of cashew butter provides 30% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in cashew butter?
One tablespoon of cashew butter (16g) has 97 calories. Per 100g, cashew butter contains 609 calories. It is among the most calorie-dense nut butters, similar to almond butter (614 cal/100g) and peanut butter (590 cal/100g). Measure portions with a tablespoon rather than estimating.
Is cashew butter good for weight loss?
Cashew butter can work in a weight loss plan if you strictly control portions. The fat and protein content support satiety, but at 609 calories per 100g it is very easy to over-eat. Stick to 1 tablespoon (97 calories) and pair it with high-fiber foods to maximize fullness.
How much protein in cashew butter?
Cashew butter has 12.1g of protein per 100g. One tablespoon (16g) provides about 1.9g of protein. It has less protein than peanut butter (24g/100g) and almond butter (21g/100g), making it one of the lower-protein nut butters.
Is cashew butter healthier than peanut butter?
Both have similar calorie counts. Cashew butter has more carbs (30.3g vs 21.8g per 100g) and less protein (12.1g vs 24g per 100g) than peanut butter. Cashew butter has higher magnesium and iron. Peanut butter leads on protein and niacin. Neither is clearly superior. Choose based on taste preference and how it fits your macros.
Is cashew butter keto-friendly?
Cashew butter is marginal for keto. Per 100g it has 30.3g of carbs and 3g of fiber, giving about 27g of net carbs. A tablespoon (4.8g carbs) is workable on keto, but more than 1 to 2 tablespoons per day can push you over a typical 20 to 50g daily carb limit.
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