Cashew Butter Nutrition Calculator — Calories & Macros per Tablespoon

Cashew butter (FDC 170163) contains 27.57g carbohydrates per 100g — significantly more than almond butter (~18.8g), peanut butter (~20g), or tahini (~21.2g). This makes cashew butter the highest-carb common nut/seed butter. The carbs come from the cashew's naturally starchy composition — cashew nuts themselves have 30.2g carbs per 100g, the highest among all tree nuts ^[1].

One tablespoon (16g) delivers 94 kcal, 2.8g protein, 7.9g fat, and 4.4g carbs. Two tablespoons (32g) — a typical toast spread — totals 188 kcal, 5.6g protein, 15.8g fat, and 8.8g carbs. The carb content per serving is 50-70% higher than the same amount of peanut or almond butter ^[1].

Total calories at 587 kcal per 100g are the lowest among the three major nut butters: peanut butter has ~588 kcal and almond butter ~614 kcal. The lower calories come from having less fat (49.4g vs 55.5g in almond butter) — because carbohydrates contribute 4 kcal/g vs fat's 9 kcal/g ^[1].

Cashew butter retains the mineral density of whole cashews in a more concentrated, spread-ready form. Magnesium: 258mg per 100g (61% DV) — two tablespoons (32g) deliver 83mg magnesium (20% DV). Whole raw cashews have 292mg per 100g, slightly higher because the butter may lose some minerals in processing ^[1].

Zinc: 5.16mg per 100g (47% DV) — the highest among all nut butters. Two tablespoons provide 1.65mg zinc (15% DV). Iron: 5.07mg per 100g (28% DV) — also leading among nut butters. These two minerals make cashew butter the most mineral-dense spread option for zinc and iron tracking ^[1].

Phosphorus: 477mg per 100g (38% DV) and potassium: 546mg per 100g (12% DV) round out the mineral profile. Copper is exceptionally high at approximately 2.2mg per 100g (244% DV) — a trait inherited directly from the whole cashew, which is one of the richest whole-food copper sources ^[2].

Per tablespoon (16g): cashew butter: 94 kcal, 2.8g protein — peanut butter: 94 kcal, 4.0g protein — almond butter: 98 kcal, 3.4g protein. Peanut butter wins protein per serving with 43% more than cashew butter. Almond butter wins on vitamin E (3.9mg vs 0.15mg per tbsp) ^[1].

Carbs per tablespoon: cashew 4.4g, peanut 3.2g, almond 3.0g. Cashew butter has 38-47% more carbs per serving. For low-carb tracking, almond butter is the clear winner among the three. For ketogenic diets where every gram of carb counts, this difference accumulates over multiple servings ^[1].

Mineral comparison per tablespoon: cashew butter leads in zinc (0.83mg vs peanut 0.47mg vs almond 0.53mg) while almond butter leads in magnesium (45mg vs cashew 41mg vs peanut 25mg) and dominates on calcium (55mg vs cashew 7mg). Each has distinct mineral strengths ^[3].

Whole wheat toast (1 slice, 28g): 69 kcal, 3.6g protein, 0.9g fat, 12.1g carbs. Adding 2 tablespoons cashew butter (32g): 257 kcal total, 9.2g protein, 16.7g fat, 21.0g carbs. The cashew butter triples the calories and quadruples the fat ^[1].

The sodium story varies by variant: unsalted cashew butter adds just 5mg sodium (total toast+butter: ~130mg). Salted cashew butter adds 94mg sodium (total: ~219mg). This 89mg difference per serving is the largest variable between variants for daily monitoring ^[1].

For a more complete breakfast, add banana slices (half banana, 60g): total 288 kcal, 9.9g protein, 16.8g fat, 33.5g carbs, 3.5g fiber. The cashew butter contributes the fat, protein, and minerals while the banana provides potassium (215mg) and natural sweetness without added sugar ^[1].

Cashew butter has 9.76g saturated fat per 100g (49% DV) — the highest among the three major nut butters. Peanut butter has ~8.5g and almond butter ~4.8g. A 2-tablespoon serving contributes 3.1g saturated fat (16% DV). The higher saturated fat comes from the cashew's naturally higher stearic and palmitic acid content ^[1].

Monounsaturated fat dominates: 29.1g per 100g (59% of total fat) — primarily oleic acid. Polyunsaturated fat is 8.4g (17%), and the remainder is saturated. The overall profile is MUFA-dominant, similar to olive oil in fatty acid proportions if not in total amount ^[1].

Cholesterol is 0mg (plant-based), trans fat is 0g, and the naturally creamy texture comes entirely from the high-fat, high-starch cashew composition — no emulsifiers needed in single-ingredient cashew butter. The natural oil separation is normal; stirring reincorporates it without changing the nutritional profile ^[2].