Which has less calories, almond butter or cashew butter? A detailed nutrition diet comparison

October 16, 2025 •

4 min read

Based on standard nutritional data, plain, unsalted cashew butter typically contains slightly fewer calories per serving than plain, unsalted almond butter. The answer to 'which has less calories, almond butter or cashew butter?' is that the difference is minimal, but consistently in favor of the creamier cashew spread.

Quick Summary

This article details a nutritional comparison of almond butter versus cashew butter, examining key differences in calories, macronutrients, and micronutrients to inform your dietary choices.

Key Points

Slight Calorie Difference: Cashew butter contains marginally fewer calories per serving than almond butter, though the difference is insignificant for most diets.
Macronutrient Trade-off: Almond butter offers more protein and significantly more fiber, while cashew butter has slightly less fat overall but a higher proportion of saturated fat.
Micronutrient Strengths: Almond butter is a superior source of Vitamin E, calcium, and magnesium. Cashew butter is a better source of iron and copper.
Texture and Flavor: Cashew butter is known for its creamier, milder, and sweeter taste, whereas almond butter has an earthier, slightly more bitter flavor.
Prioritize the Natural: For optimal health benefits, choose natural versions of either butter that have no added sugars, salt, or oils.
Moderation is Key: Despite being nutritious, both spreads are calorie-dense, and portion control is important for managing weight.

Comparing Almond Butter and Cashew Butter: A Nutritional Deep Dive

When it comes to adding a creamy, satisfying spread to your meals, nut butters are a popular choice for health-conscious consumers. Two of the most common and beloved alternatives to traditional peanut butter are almond and cashew butter. But beyond taste, many people are curious about their nutritional differences, particularly regarding their caloric content. While the final calorie counts are very close, a detailed look at the macronutrients and micronutrients reveals which might be the better choice for your specific dietary needs.

The Calorie Contest: Almond Butter vs. Cashew Butter

So, which has less calories, almond butter or cashew butter? When comparing standard, unsalted varieties, cashew butter typically contains slightly fewer calories per serving. According to data from Vegan Peace, a 32-gram, 2-tablespoon serving of plain cashew butter has approximately 188 kcal, while the same amount of almond butter has around 196 kcal. This is a difference of only 8 calories, which is negligible in the context of a balanced diet. The slight caloric difference is primarily due to variations in their fat and carbohydrate content.

However, it's crucial to remember that calorie counts can vary significantly between brands. Processing methods, such as adding extra oils, sugars, or salt, can alter the nutritional profile. Always check the nutrition label of the specific product you are purchasing to be sure.

Macronutrient Breakdown

Beyond the total calorie count, understanding the macronutrient differences is key. While both are excellent sources of healthy fats, protein, and carbohydrates, their proportions vary.

Fat Profile

The fat content is where these two spreads diverge most notably. Both are rich in monounsaturated fats, which are considered heart-healthy.

Almond butter: Contains a higher amount of total fat and, in turn, more heart-healthy monounsaturated fat. It also has a more favorable ratio of saturated fat to unsaturated fat.
Cashew butter: Has a slightly lower total fat count but generally contains more saturated fat than almond butter. While saturated fat should be consumed in moderation, the amount in cashew butter is still relatively low compared to other foods.

Protein and Fiber

When it comes to muscle-building protein and gut-healthy fiber, almond butter has a clear advantage.

Almond butter: Provides more protein and significantly more dietary fiber than cashew butter. A higher fiber content is beneficial for digestive health and can increase feelings of fullness, which can aid in weight management.
Cashew butter: Contains less protein and considerably less fiber compared to almond butter.

Micronutrient Powerhouses

Both nut butters offer an impressive array of vitamins and minerals, though they excel in different areas.

Almond Butter Highlights

Vitamin E: Almond butter is a standout source of this powerful antioxidant, which is essential for healthy skin and immune function.
Magnesium: Critical for hundreds of bodily functions, including nerve function, blood sugar control, and blood pressure regulation, magnesium is abundant in almond butter.
Calcium: An important mineral for bone health, almond butter is a better source of calcium than cashew butter.

Cashew Butter Highlights

Iron: Cashew butter provides a decent amount of iron, a mineral vital for oxygen transport in the blood.
Copper: This mineral, which supports the immune system and nerve function, is found in good quantities in cashew butter.
Vitamin K: This vitamin is crucial for blood clotting and bone health, and cashew butter is a notable source.

Comparison Table: Almond Butter vs. Cashew Butter (per 2 Tbsp/32g serving)


Nutrient	Almond Butter	Cashew Butter	Key Takeaway
Calories	~196 kcal	~188 kcal	Cashew butter is slightly lower.
Total Fat	~17.8 g	~15.8 g	Almond butter is slightly higher.
Protein	~6.7 g	~5.6 g	Almond butter has more protein.
Fiber	~3.3 g	~0.6 g	Almond butter is significantly higher in fiber.
Saturated Fat	~1.3 g	~3.1 g	Cashew butter has more saturated fat.
Vitamin E	Excellent Source	Lower	Almond butter is a superior source.
Calcium	Good Source	Lower	Almond butter provides more calcium.
Iron	Moderate Source	Good Source	Cashew butter offers more iron.

Dietary Implications and Moderation

While these nutritional differences are interesting, it's important to keep them in perspective. Both almond and cashew butters are calorie-dense foods, and portion control is critical regardless of your choice. Incorporating a tablespoon or two into your diet can add healthy fats, protein, and vital nutrients. However, consuming large amounts can quickly add up calories, potentially hindering weight management goals.

For those seeking the highest fiber and protein content, almond butter is the better option. If you prefer a slightly lower calorie count and a creamier texture, cashew butter is the winner. The choice often comes down to a balance of taste preference and specific nutritional priorities. For the most nutrient-dense spread, focus on natural, unsweetened versions with minimal additives.

The Final Verdict: Taste and Nutrition in Harmony

When all is said and done, the minor caloric difference between almond and cashew butter is unlikely to be the deciding factor for most people. Instead, the focus should be on their broader nutritional profiles and how they fit into your overall diet. Almond butter provides more fiber and protein, while cashew butter is lower in calories and offers a different set of micronutrients. By switching between them, you can enjoy a variety of flavors and a wider range of vitamins and minerals. Ultimately, the best nut butter for you is the one you enjoy most and can include in your diet consistently and in moderation. For more information on almond nutrition, visit the Almond Board of California.

Conclusion

In the final analysis, cashew butter has a slight edge over almond butter in the calorie department, with a difference that is not substantial. However, almond butter proves to be the nutritional powerhouse, boasting higher levels of fiber, protein, Vitamin E, and calcium. Cashew butter holds its own with higher iron and copper content and a famously creamy texture. The best approach is to consider your dietary goals and preferences, choose a natural variety with no added sugars or oils, and practice moderation to reap the benefits of either healthy spread.

Frequently Asked Questions

Both are healthy in moderation. Almond butter is often considered slightly more nutritionally dense due to its higher fiber, protein, Vitamin E, and calcium content. However, cashew butter is also a great source of minerals like iron and copper.

Yes, almond butter typically has slightly more total fat per serving than cashew butter, but a larger portion of that fat is the heart-healthy monounsaturated kind.

The caloric difference is so small (around 8 calories per 2 tablespoons) that it is not significant for weight loss. Portion control is far more important for managing calorie intake with either product.

Cashew butter's natural sweetness comes from its slightly higher carbohydrate content, not necessarily a higher sugar count, especially in unsweetened varieties. The lower total fat content is the main reason for its slightly lower calorie count.

Yes. Consider the fiber content (almond butter is much higher) and micronutrients. Almond butter is rich in Vitamin E and magnesium, while cashew butter is a better source of iron.

Added ingredients like sugar, salt, and extra oils can dramatically increase the calorie, sugar, and saturated fat content. Always choose natural or organic brands with minimal ingredients for the healthiest option.

In many cases, yes. However, cashew butter's creamier, sweeter, and milder profile makes it ideal for sauces and desserts where you want a less dominant nutty flavor. Almond butter's stronger flavor and thicker texture work well in spreads and baked goods.