Peanut butter has long held the title of favorite nut butter. However, with growing recognition of its health benefits, cashew butter is finally making its mark!

Nut butters can receive a bad reputation for their high fat content. Although, with rising studies on how great these healthy fats can be, many people are switching up their regular peanut butter for cashew butter. Begging the question “is cashew butter good for you?”

Cashew butter offers a distinctive richness in flavor and can be used in a variety of ways, from baking, to sauces to a spread on your morning toast.

It is a delicious alternative to peanut butter and with the benefit of it being peanut free! Many children have allergies to peanuts and It is a requirement at many schools that you do not pack a peanut butter sandwich. Cashew butter is a fantastic alternative!

In this guide, I’ll walk you through all the benefits and potential drawbacks of this delicious nut butter.

Is Cashew Butter Good For You Benefits And Drawbacks

What Is Cashew Butter?

Cashew butter is a smooth spread made by using either roasted or baked cashew nuts. The nuts are processed in a food processor or blended and pulsed into a smooth spread, with sugar or salt sometimes added.

It is thick and creamy with a distinctive richness in flavor. Depending on whether your cashews were baked or roasted will have an effect on its flavor.

Once the cashew butter is made and stored, the solids and oils will easily separate but they can be mixed back together with little effort.

Your cashew butter can then be used for a variety of dishes or just simply eaten straight from the jar!

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Cashew butter
Cashew butter

Is Cashew Butter Good For You?

Have you ever asked the question “is cashew nut butter good for you?”

Well, you’re in luck! Here’s what we know.

Cashew butter is a fantastic source of monounsaturated fats, protein, several vitamins and minerals, polyunsaturated fats, phytochemicals and is low in sodium.

The nutrients found in cashew butter have been found beneficial for your heart health, sugar and cholesterol control, bone health, the immune system and your metabolism.

The high magnesium content in cashew butter has been linked with lower blood pressure and its iron content can help those with anemia.

On another hand, many people have allergies to cashews and they can be serious, it is important to know if you or close contacts have allergies to avoid eating it around these people.

Health Benefits of Cashew Butter

Full Of Monounsaturated Fats

Cashew butter is pack full of monounsaturated fats that can help reduce the bad cholesterol in your blood and in turn lower the chance of heart attack and stroke.

Can Help Lower Blood Pressure

The presence of magnesium in cashew butter can help in lowering blood pressure and maintaining healthy bones and teeth.

Can Help With Anemia

Cashews are also a good source of iron which can help those with anemia.

Reduced Risk Of Obesity

The high calorie content of cashew butter can scare those wanting to lose weight away, however research shows people who eat a diet with more nuts have a reduced risk of obesity.

Nutrient Dense

Cashew butter is a fantastic source of monounsaturated fats, protein, several vitamins and minerals, polyunsaturated fats and is low in sodium.

Vegetarian/Vegan friendly

Cashew nut butter is a great plant based nutrient dense option for vegetarians and vegans. It is also a great ingredient to have on hand for a multitude of vegan recipes.


Cashew butter can be used for a range of recipes or simply eaten from the jar. Try making a delicious vegan cashew cheesecake, cashew dips, soups, smoothies, sauces and more.

Peanut Free

Cashew butter is a great nut butter alternative to peanut butter. Many children and adults have serious allergies to peanuts and cashews make a great alternative.

Antioxidant Phytochemicals

Cashew nut butter has the presence of antioxidant phytochemicals which are known to help prevent certain cancers

Drawbacks Of Cashew Butter

Cashew Butter is Expensive

Cashews are expensive, and for good reason! The process of extracting cashews from their pod is hazardous and labor intensive. Unfortunately this can mean cashew nut butter is not particularly cheap to buy or to make.

Oxalate in Cashews

Cashews have levels of oxalate. When eaten in high quantities, this can lead to kidney damage or kidney stones.

Eating Too Many

Eating too much cashew nut butter is easy, it goes down a treat. But eating too much can lead to weight gain, bloating and even high oxalate levels which can lead to kidney stones or kidney damage.

Cashew Allergies

Many people have cashew allergies and it is important to know if anyone you come into contact with after eating cashews is allergic. Many people who are allergic to cashews only need a small exposure to have effects.

Drug Interactions

Funnily enough, because of the high magnesium content in cashews, there are several medications that cashews can interact with and reduce the effectiveness of.

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Is Cashew Butter Good For Weight Loss?

Cashew butter can be a great tool for weight loss if eaten in moderation. It provides a great source of monounsaturated fats, polyunsaturated fats, fiber, protein, phytochemicals, vitamin and minerals.

If you chose to include delicious cashew butter in your diet in moderate amounts it can also help to keep your cholesterol levels under control.

Research has found a link between the intake of cashews and other nuts and a lower body weight with a reduced risk of obesity. An encouraging reason to enjoy this delicious spread!

Cashew nut butter is a lower carb option with low sugar and sodium making it a fantastic option for those on paleo/keto diets and vegetarians/vegan diets.

If you have a sweet tooth and can’t put up with the cravings anymore, cashew butter is a smart snacking option. The high fat content found in cashew butter, its high magnesium content and its decent amount of protein and other nutrients means it will keep you fuller for longer and curb those sweet cravings!

Of course, if you still find yourself needing something sweet you could try mixing one teaspoon of manuka honey with your serving of cashew butter or try dipping slices of pear or apple into your cashew butter for a deliciously sweet treat while still making healthy choices.

Cashew nut butter is high in calories and if you choose to purchase your cashew butter from the store, it is important to read and take note of the listed ingredients. Unhealthy additives you want to look out for include; palm oils, hydrogenated oils, added sugars and salts.

These additives can spoil the healthy effects you are looking for in a cashew butter so being sure your cashew butter is as free of additives as possible is a great way to ensure you are buying the healthiest cashew butter you can.

Its always a great idea to stick to the serving size listed on your cashew nut butter, or by a simple search online. This will ensure you are keeping to moderation and aren’t overdoing it. If you are being particularly strict with your diet, you can use kitchen scales to weigh out your servings to be on the safe side.


Now that you’ve read all about cashew nut butter and its effect on your health, I hope you have grasped a better understanding and can weigh up the positives and negatives to decide if it’s something you want to add to your diet.

This versatile spread is a staple to many, its nutrient rich, thick and creamy distinctive taste makes a great snack and addition or additive to many meals for a variety of different diets.

There are positives and negatives to this spread for sure, from it being greatly nutrient rich and its versatility to it being quite expensive and easy to overdo serving recommendations!

I think one of the biggest takeaways is to remember that everything should be eaten in moderation. Enjoying cashew butter in moderation has been linked to better health outcomes for many people and its up to you to take the plunge and give it a go!

Want to learn more? Find out what cashew butter tastes like here. Read about cashew flour here and whether peanut butter or cashew butter is better here. You can also find all our cashew-based product guides here and how to use cashew oil for healthy skin here.


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