Which Has More Protein, Cashew Butter Or Almond Butter? A Nutritional Comparison

November 8, 2025 •

3 min read

According to USDA data, a standard tablespoon of almond butter contains more protein than the same serving size of cashew butter. This difference is a crucial starting point when determining which has more protein, cashew butter or almond butter, but a complete nutritional picture reveals more than just a single macronutrient.

Quick Summary

Almond butter offers a higher protein and fiber content per serving, while cashew butter provides a creamier texture and is a richer source of certain minerals like iron and zinc. The choice depends on specific dietary priorities.

Key Points

Protein Content: Almond butter contains more protein per serving (approx. 3.4g per tbsp) than cashew butter (approx. 2.8g per tbsp).
Texture and Flavor: Cashew butter is smoother and sweeter, ideal for creamy applications, while almond butter has a thicker, earthier profile.
Fiber Content: Almond butter is significantly higher in dietary fiber, which aids digestion and promotes a feeling of fullness.
Micronutrient Differences: Almond butter is richer in vitamin E and calcium, while cashew butter provides more iron and zinc.
Nutrient Density: The best choice depends on individual dietary goals, as both are healthy and nutrient-dense, providing healthy fats, vitamins, and minerals.

Protein Content: The Verdict

When comparing the protein content of cashew butter and almond butter, the numbers from the USDA are clear. For a single tablespoon (around 16 grams), almond butter typically contains approximately 3.4 grams of protein. In contrast, a similar serving of plain cashew butter provides about 2.8 grams of protein. This makes almond butter the winner in a direct protein-to-protein comparison based on a standard serving size.

However, focusing solely on protein can be misleading. Both are good sources of plant-based protein, and the overall nutritional profile is important for making an informed choice for your diet. The difference, while significant on a per-tablespoon basis, may not be the deciding factor for most people when considering overall dietary protein intake.

Beyond Protein: A Full Nutritional Comparison

While protein is often the focus, the comprehensive nutritional value of each nut butter varies significantly. Here is a look at some of the other key differences that can influence your decision:

Fiber: Almond butter is notably higher in dietary fiber. A tablespoon offers around 1.6 grams of fiber, while cashew butter contains a much lower amount, closer to 0.3 grams. This higher fiber content in almond butter can contribute to feelings of fullness and support digestive health.
Vitamins and Minerals: The micronutrient profile also differs. Almonds are an excellent source of vitamin E, a powerful antioxidant that helps protect cells from damage. Almond butter also contains higher levels of calcium. Cashew butter, on the other hand, is richer in iron and copper. Both contain beneficial amounts of magnesium and potassium.
Fats: Both nut butters are rich in healthy monounsaturated and polyunsaturated fats. Almond butter is higher in these healthy fats and lower in saturated fat compared to cashew butter, making it a particularly heart-healthy option.

Comparison Table: Almond Butter vs. Cashew Butter (per 1 tbsp / 16g)


Feature	Almond Butter	Cashew Butter
Protein	~3.4g	~2.8g
Calories	~98 kcal	~94 kcal
Total Fat	~9g	~7.9g
Fiber	~1.6g	~0.3g
Vitamin E	Higher	Lower
Calcium	Higher (~56mg)	Lower (~7mg)
Iron	Lower	Higher
Texture	Thicker, slightly grainy	Creamier, smoother

Flavor and Texture Differences

Beyond the nutritional data, your choice might simply come down to taste and texture. Cashew butter is famous for its mild, sweet flavor and exceptionally creamy, smooth texture. It is often preferred for adding creaminess to sauces, desserts, and smoothies without overpowering other ingredients. Almond butter has a stronger, nuttier, and slightly earthy flavor. Its texture is typically thicker and a bit grainier due to its higher fiber content. These sensory differences make each butter more suitable for certain culinary applications.

Health Implications: Which is Right for You?

Both cashew and almond butter are healthy additions to most diets, but one may be a better fit depending on your personal health goals. If your primary goal is to maximize protein and fiber intake per serving, almond butter has a clear advantage. The high vitamin E and calcium content also make it a standout for heart and bone health.

For those seeking a smoother, sweeter spread or a butter with more iron and zinc, cashew butter is an excellent choice. Its rich magnesium content also supports metabolic function. The decision is not about one being 'bad' or 'unhealthy' but rather about selecting the one that best aligns with your taste preferences and nutritional needs. For instance, athletes may lean towards almond butter for its higher protein and magnesium, while someone looking for a milder flavor in a sauce might prefer cashew butter.

Conclusion

In conclusion, if you are looking for the nut butter with a higher protein content per tablespoon, almond butter is the winner. However, a truly holistic comparison reveals that both nut butters offer unique and valuable nutritional benefits. Almond butter provides more fiber and vitamin E, while cashew butter is richer in iron and boasts a significantly smoother texture. The healthiest option is ultimately the one that helps you meet your dietary needs while satisfying your taste buds. For a deeper dive into the nutritional aspects of almond butter, consult the Almond Board of California, a reliable resource for nutritional information on almonds. Almond Board of California - All About Almond Butter

Frequently Asked Questions

Both nut butters are healthy additions to a balanced diet, and the 'healthier' option depends on your specific nutritional needs. Almond butter has more protein, fiber, vitamin E, and calcium, making it a solid choice for heart health and satiety. Cashew butter is richer in iron and offers a different mineral profile, appealing to those with specific deficiencies or seeking a smoother texture.

No, per tablespoon, almond butter generally has slightly more total fat than cashew butter. However, almond butter's fat composition is also considered slightly better for heart health, with more monounsaturated fat and less saturated fat.

Due to its higher fiber and protein content, almond butter may be a more satiating option, which can assist with weight management. The increased fiber helps you feel full for longer, potentially leading to fewer calories consumed throughout the day.

Yes, you can substitute them, but be mindful of the differences. Cashew butter's creamy texture and mild, sweet flavor make it a great substitute in sauces, desserts, and smoothies. Almond butter's stronger flavor and thicker consistency might not work universally but can be used in most applications.

The level of processing depends entirely on the brand, not the type of nut butter. For either nut butter, you should look for 'natural' or 'real' versions with minimal ingredients to avoid added sugars, hydrogenated oils, or excessive salt.

Cashew butter is often a better choice for smoothies when a smoother, milder-flavored result is desired. Its naturally creamy texture blends easily and adds richness without an overpowering nutty flavor.

Cashew butter is typically more expensive than almond butter. This is due to the higher cost and more complex processing required for cashews.