Cashew Butter (Plain, Unsalted) – Nutritional Information
Cashew butter, a smooth and creamy spread made from finely ground cashews, is an excellent source of healthy fats and protein. It has a rich flavor, making it a versatile ingredient for both savory and sweet recipes. Below, we’ve provided the detailed nutritional profile for plain, unsalted cashew butter, so you can better understand its benefits and how it fits into your daily diet.
Nutritional Breakdown (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 609 kcal |
| Protein | 12.12 g |
| Fat | 53.03 g |
| Saturated Fats | 10.61 g |
| Carbohydrates | 30.30 g |
| Fiber | 3.0 g |
| Sugar | 9.09 g |
| Calcium | 61.0 mg |
| Iron | 4.91 mg |
| Magnesium | 206.0 mg |
| Phosphorus | 388.0 mg |
| Potassium | 447.0 mg |
| Sodium | 295.0 mg |
| Zinc | 4.43 mg |
| Copper | 1.758 mcg |
| Manganese | 0.0 mg |
| Selenium | 9.3 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.158 mg |
| Riboflavin (B2) | 0.159 mg |
| Niacin (B3) | 1.108 mg |
| Vitamin B6 | 0.203 mg |
| Folate | 55.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 5.08 mg |
| Vitamin D2 | 0.0 mcg |
Key Health Benefits of Cashew Butter:
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High in Healthy Fats: Cashew butter is rich in unsaturated fats, providing a heart-healthy option that supports overall wellness.
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Protein-Rich: With over 12 grams of protein per 100 grams, this butter is an excellent addition to vegetarian and vegan diets, contributing to muscle maintenance and repair.
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Good Source of Essential Minerals: Cashew butter is particularly high in magnesium, phosphorus, and potassium. These minerals are essential for bone health, muscle function, and electrolyte balance.
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Supports Energy Metabolism: The combination of healthy fats and carbohydrates in cashew butter provides a steady source of energy, making it an ideal pre- or post-workout snack.
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Rich in Vitamins and Antioxidants: Cashew butter contains beneficial vitamins such as vitamin E, which has antioxidant properties, and B-vitamins, which play a key role in energy production and metabolism.
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Low in Sodium: Since this version is unsalted, it is naturally lower in sodium, making it a great option for those monitoring their salt intake.
Allergy Information:
Cashew butter is made from cashews and may not be suitable for individuals with nut allergies. It’s important to check for cross-contamination warnings, especially if you have a nut sensitivity. Always opt for products labeled “unsweetened” or “unsalted” if you’re concerned about added sugars or salt.
Dietary Preferences:
- Vegan-Friendly: Cashew butter is plant-based and can be enjoyed by those following vegan and vegetarian diets.
- Gluten-Free: This butter is naturally gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease.
- Dairy-Free: Cashew butter contains no dairy, which makes it an excellent alternative for those avoiding lactose or dairy products.
- Keto-Friendly: With its high-fat content and low carbohydrate profile, cashew butter is suitable for those following ketogenic or low-carb diets.
Tips for Enjoying Cashew Butter:
- Spread on Toast: A simple way to enjoy cashew butter is by spreading it on whole-grain toast, paired with your favorite fruits for a wholesome snack.
- In Smoothies: Add a spoonful of cashew butter to smoothies for a creamy texture and extra protein boost.
- Baking: Use cashew butter in baked goods as a substitute for butter or oil, adding a mild, nutty flavor to your treats.
- Sauces and Dressings: Blend it into salad dressings or savory sauces for a rich, creamy consistency.
- Energy Bars: Incorporate cashew butter into homemade energy bars or protein balls for a satisfying snack.
Conclusion:
Cashew butter is more than just a delicious spread; it’s a nutrient-dense ingredient that provides a variety of health benefits, from heart-healthy fats to a generous dose of minerals and vitamins. Whether used in smoothies, snacks, or baked goods, its creamy texture and mild flavor make it a versatile addition to any kitchen. Just be mindful of any allergies and consider its calorie density when planning meals. Enjoy it as part of a balanced diet to fuel your day with energy and nutrition!
