Do you love peanut butter but don’t love its fat content? Well, reduced-fat peanut butter might be the spread for you! Basically, it takes all the great things about peanut butter and puts them into a low-fat package, giving you a perfect way of enjoying peanut butter without the high-fat intake!
Now, it’s a cool spread, but how does it compare to cashew butter?
Cashew butter is a delicious spread that boasts one of the best textures of all nut butters, being thick and creamy while also having a tasty flavor profile.
These two spreads will go head-to-head in this article, battling it out in culinary uses, nutritional profiles, dietary versatility, and more to determine which warrior is the better one. Then, you’ll know exactly which spread is the best one for you!
Let’s jump in!
Comparing reduced-fat peanut butter vs cashew butter
Reduced-fat peanut butter is made from peanuts, and often has soy in it, which gives it peanuts and soy as allergens. Cashew butter has tree nuts as an allergen, and both spreads share a thick, creamy, and smooth texture (unless you get the crunchy version of reduced-fat peanut butter).
Both spreads are great for vegan diets, but unsweetened cashew butter is also good for paleo diets, unlike reduced-fat peanut butter. It’s unknown what the glycemic index of reduced-fat peanut butter is, but it’s likely low like regular peanut butter. Cashew butter also has a low glycemic index, so both spreads should be good choices if you’re watching your blood sugar levels – talk to your physician if you have concerns about your blood sugar levels spiking with these!
| Reduced-fat peanut butter (Jif brand) | Cashew butter | |
| Taste | Mild peanut flavor, slightly sweet | Mild, nutty, sweet |
| Texture | Thick, smooth & creamy (or crunchy) | Thick, creamy |
| Allergens | Peanuts, soy | Tree nuts |
| Vegan? | Yes | Yes |
| Paleo? | No | Yes (if unsweetened) |
| Keto? | No | No |
| Glycemic index (GI) | Unknown; likely low like regular peanut butter (14) | 1 oz cashews= 25 |
What is reduced-fat peanut butter?
Reduced-fat peanut butter is basically regular peanut butter with some of the fat taken out. It’s made by grinding roasted peanuts into a thick, smooth, and creamy (or crunchy) spread, and boasts a mild peanut flavor with some sweetness.
It’s reduced-fat because some of the natural oils from the peanuts are extracted, as they contain a lot of the fat content – basically, the process reduces the fat content by 30% as compared to regular peanut butter! However, taking away some of these oils reduces the flavor and texture, so some brands add extra sugar to compensate.
Reduced-fat peanut butter has soy as an allergen because some brands also add pea protein and vegetable oils, which is different from regular peanut butter.
What is cashew butter?
Cashew butter is a thick, creamy, and smooth spread made by grinding roasted or raw cashew nuts down into a paste. The mild, nutty, and sweet flavor is great, and is enhanced when you have a spread that uses roasted cashews. The roasting process enhances the flavor, but you can still use raw ones if you want to make cashew butter at home!
Keep an eye out on the added sugar, as some brands will add it to further enhance the taste like in reduced-fat peanut butter.
Differences between reduced-fat peanut butter and cashew butter
The biggest difference between reduced-fat peanut butter and cashew butter is the taste.
Reduced-fat peanut butter has a milder peanut taste as compared to regular peanut butter, and is also slightly sweet. Cashew butter has a nuttier taste, although it’s still mild. It shares a slight sweetness with reduced-fat peanut butter.
The textures can differ if you get a crunchy reduced-fat peanut butter, otherwise both spreads are smooth, thick, and creamy.
How to use reduced-fat peanut butter vs cashew butter
Both reduced-fat peanut butter and cashew butter excel as spreads.
You can cover your toast, waffles, pancakes and anything else you want with them! You could also mix them into your smoothies and oatmeal for nutty twists, or use them as ingredients in your bakes.
If you’re wanting a nutty flavor profile, mix them into your salads and pastas, or use them as a base for sauces. The sky’s the limit here!
Just keep in mind that reduced-fat peanut butter comes in different crunchiness levels, so that can really affect whatever you pair it with!
Nutrition: Reduced-fat peanut butter vs cashew butter
Reduced-fat peanut butter has, as the name implies, a lower fat content. It has just 12 grams of monounsaturated fat and 2.5 grams of saturated fat per serving, as well as 13 grams of net carbs per serving. You’ll also find an awesome 7 grams of protein, and only 190 calories per serving! However, there’s often added sugar, so keep an eye open!
Cashew butter also has 190 calories per serving, and is also high in carbs with 9 grams of net carbs per serving. You’ll find it’s a great source of healthy fats, and has 4 grams of protein in each serving. Like reduced-fat peanut butter, it often has added sugar, so check the label before buying!
| Serving size: 2 tbsp | Reduced-fat peanut butter (Jif brand) | Cashew butter |
| Calories | 190 | 190 |
| Total fat (saturated) | 12 g (2.5 g) | 16 g (3 g) |
| Total carbs | 15 g | 10 g |
| Net carbs (fiber) | 13 g (2 g) | 9 g (1 g) |
| Total sugars (incl. added) | 4 g (3 g) | 3 g (4 g) |
| Protein | 7 g | 4 g |
How to store reduced-fat peanut butter and cashew butter
Reduced-fat peanut butter and cashew butter should both be stored in the fridge – especially if they’re the natural versions without any preservatives! The fridge will lengthen their shelf-life, and also help with oil separation.
However, most reduced-fat peanut butters are shelf-stable/no-stir nut butters like Jif, which have preservatives and additives in them. These are fine to store at room temperature, like in your pantry, with no problems!
Nut butters usually last between 2-3 months after opening, but that can vary from brand-to-brand – check the labels for specific storage instructions and best-before dates!
Reduced-fat peanut butter vs cashew butter: The ultimate verdict
So, which spread is the best?
Reduced-fat peanut butter is a great option if you want peanut butter in a low-fat package. It also has the added benefit of coming in different crunch levels, giving you some more options.
Cashew butter is also great, and tends to have less oils and preservatives added into it like reduced-fat peanut butter often does to make it shelf-stable.
Now, both spreads are great and have their place, but I recommend cashew butter for being a more natural spread and being more dietary versatile!
FAQs
Reduced-fat peanut butter has approximately 30% less fat than regular peanut butter!
The healthiest peanut butters are the natural ones without added oils, preservatives, sugar, etc., so reduced-fat peanut butter is not often the healthiest in these terms.
The healthiest nut butter is usually considered to be almond butter. Cashew butter has some decent nutritional properties, but it’s low in fiber, high in carbs, and sometimes has added sugar.
Reduced-fat peanut butter is basically peanut butter with some of the natural oils removed. This reduces the fat content, but also changes the taste and texture a bit as compared to regular peanut butter.
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