Cashew Milk vs Almond Milk: Nutrition + Benefits

 Cashew Milk vs Almond Milk: a comprehensive look at their nutritional value, unique benefits, and differences. Did you know that the soaking times for nuts vary depending on the nut? Whether you're lactose intolerant, searching for a dairy-free alternative, or simply curious about plant-based milk, you may just find your new favorite milk for recipes or as a breakfast drink! Bonus: Read on for tips to make your own nut milk and a link to an easy recipe!

this …

Jump to:

• Why I Love Nut Milk
• Nutritional Comparison of Cashew vs Almond Milk
• Nutrition Facts
• Comparing Flavor and Texture
• Homemade vs Store-Bought Nut Milks
• Benefits of Soaking Nuts
• Soaking Durations: Almonds vs Cashews
• Make Your Own Nut Milk
• Using Nut Milk in Recipes
• Cashew Milk vs Almond Milk FAQs
• Try Some of Our Delicious Recipes
• Comments

Why I Love Nut Milk

The variety of plant milks in the grocery store can be overwhelming. This article may help simplify that choice. I was amazed learning in holistic nutrition school how easy and delicious making my own nut milk can be.

 Through experimenting with various flavors and sweeteners, making homemade nut milk has become a family favorite. While raw cow's milk can be an excellent source of nutrients, some people prefer to steer clear of dairy milk for a multitude of different reasons, like dairy allergy or lactose intolerance.

Traditional cow's milk in stores can be inflammatory after multiple processes and pasteurization. The same goes for nut milk in the store! Ingredients and processing methods are key.

Luckily, it is easy to make nut milk! Plus there is a variety of nuts to choose from, including two of my favorites: Cashew Milk and Almond Milk.

Homemade nut milk is filled with healthy fats and free from store-bought additives.

Try our Cashew Milk recipe!

Nutritional Comparison of Cashew vs Almond Milk

Navigating dairy-free milk options can be challenging. Cashew and almond milk stand as nutritional powerhouses among nut-based milks. Each offers unique health benefits. Here are the specifics—from essential vitamins and minerals to protein and fat content.

Vitamins and Minerals

The ever-popular almond milk is naturally abundant in vitamin E which is excellent for skin health and immune support. It also contains riboflavin and vitamin B12, which aid in energy metabolism, as well as monounsaturated fats beneficial for heart health.

When it comes to calcium, almond milk naturally carries a modest amount, enhancing bone strength.

Cashew milk shines in other areas. It's a good source of iron, essential for oxygen transport in the blood, and magnesium, which promotes muscle relaxation and strong bones.

Unique Nutrients and Properties

What elevates these kinds of milk to superfood status is their unique nutrient profiles, especially when raw and homemade. Almond milk contains antioxidants like quercetin and kaempferol, which support heart and brain health.

Cashew milk isn't far behind, offering copper and zinc, minerals crucial for immune function and cellular repair.

Protein and Healthy Fats

Protein content varies, with almond milk slightly less, offering around 1-2 grams of protein per cup of unsweetened almond milk.

 Unsweetened cashew milk usually has 4-5 grams of protein along with its blend of healthy fats.

The Raw and Homemade Advantage

Making these kinds of milk at home maximizes their nutritional benefits. This allows you to avoid the additives common in store-bought versions. Raw, homemade versions of nut milk preserve the nutrients. Plus, you can customize the flavors and sweetness in your homemade milk!

Caloric Comparison

Both almond and cashew milks are relatively low in calories.

One cup of unsweetened almond milk typically contains around 30-50 calories.

A cup of unsweetened cashew milk is similar, ranging between 25-50 calories.

Fat Content 

Both nut milks offer healthy fats, but the distribution varies.

One cup of almond milk usually has around 2.5 grams of fat, primarily monounsaturated and polyunsaturated fats.

A cup of cashew milk carries slightly more, often between 2.5 to 4 grams of fat.

Nutrition Facts

Here's a table comparing the nutritional facts of unsweetened almond milk and cashew milk per one-cup serving:

Nutrition Facts	Almond Milk	Cashew Milk
Calories	30-50	25-50
Grams of Fat	2.5	2-4
Protein (grams)	1-2	4-5
Vitamin E	High	Moderate
Vitamin B (Riboflavin, B12)	Moderate	High
Iron	Low	Moderate-High
Magnesium	Low	High
Dietary Fiber	<1g	<1g
Monounsaturated Fats	Moderate	Moderate
Polyunsaturated Fats	Moderate	Low
Calcium	Moderate	Low

Comparing Flavor and Texture

Almond milk is known for its nutty flavor and slightly watery texture that is often described as crisp and refreshing. It is a versatile addition to a range of recipes and beverages.

Cashew milk has a more creamy texture and a naturally sweet flavor. Its velvety feel makes it a popular choice for smoothies, coffee, and desserts.

Ultimately, the best pick for you may come down to personal preference.

Whether you're drawn to the nutty undertones of almond milk or the creamy, sweet richness of cashew milk, both options offer delightful tastes and textures to enhance your culinary creations.

Homemade vs Store-Bought Nut Milks

When it comes to holistic nutrition of different food choices there's often a good, better, and best. Let's take a closer look at homemade versus store-bought nut milks to help guide your decisions.

The Best Option is Homemade

Undoubtedly, homemade nut milks rank as the best option. Making it at home lets you control the ingredient list, allowing for less sugar, natural sweeteners, no preservatives, and optimal nutritional value.

The homemade route ensures you can soak your nuts. This is important for unlocking nutritional benefits and easing digestion.

The Better Option is Mindful Brand Selection

If you're buying off the shelf, different brands offer varying levels of quality. Cashew Milk vs Almond Milk brands often differ in their production process, ethical concerns, and carbon footprint.

Always check the ingredient list and opt for whole ingredients and unsweetened versions to avoid added processed sugars.

You can always sweeten it at home, in a pinch. That is what I do! Our kids love sweet flavors so we add pure monk fruit which allows for sweetness without the sugar spike. Or we add pure maple syrup or raw honey.

Other labels to look for are fair trade and organic labels to minimize environmental impact. Choose brands that have a reputation for transparency. They will often be organic or locally made brands.

The Good Option is Organic Store-Bought

Organic store-bought varieties are a good option but often include additives like calcium carbonate, locust bean gum, natural flavor additives (what is that?!), and high amounts of added sugars.

While these aren't as harmful as ultra-processed options, they might not align with your nutritional needs and can dilute or diminish the milk's natural benefits.

Ingredient Concerns and Production Process

Another important point is that store-bought milks undergo pasteurization, which may degrade some nutrients and antioxidants.

Additionally, most commercial brands don't soak their nuts, which is helpful to preserve nutritional content and digestibility.

Navigating the Aisle

In today's market of popular plant-based milks, reading labels can be overwhelming at first. Ingredients like added sugar content and preservatives should be scrutinized.

Sometimes, settling for the "good" choice is what fits best with your current lifestyle, and that's okay.

Wellness is a journey, especially in a world filled with processed options and confusing labels.

We must be headed in the right direction on our unique journey to provide the best we can for the health of our families. One step at a time.

As we share our insights and experiences, we hope to simplify this journey for you and many others.

Whether you're a DIYer or opt for store-bought varieties, there's room to grow and choices to make that align with a healthier lifestyle.

Benefits of Soaking Nuts

Soaking nuts, seeds, legumes, and grains serves multiple purposes. One of the primary reasons is the reduction of phytates and anti-nutrients that can block nutrient absorption and cause digestive distress.

For those who opt to make homemade almond milk, cashew milk, or any plant-based beverage, soaking also softens the nuts, making them easier to blend.

Soaking Durations: Almonds vs Cashews

Almonds generally require a longer soaking time—usually around 8-12 hours. This helps to eliminate more phytates and makes them softer for blending. 

Cashews, on the other hand, require much less time; a quick 2-4 hour soak is usually sufficient. The softer nature of cashews means less soaking is necessary, making homemade cashew milk a quicker option. Try the recipe: Cashew Milk Recipe.

Nut Milk Soaking Time Chart

Type of Milk	Recommended Soaking Time
Almond Milk	8-12 hours
Cashew Milk	2-4 hours
Oat Milk	20-30 minutes
Hazelnut Milk	6-8 hours
Soy Milk	8-12 hours
Rice Milk	No soaking required
Coconut Milk	No soaking required
Hemp Milk	1-3 hours

Each type of milk offers its own set of soaking guidelines depending on the hardness of the nut or grain.

Make Your Own Nut Milk

Now that we understand the importance of soaking your nuts, let's begin making nut milk.

Always start with raw nuts—never roasted or salted. Raw nuts retain more nutritional benefits and offer a cleaner flavor profile without added processes affecting the texture.

The Power of a High-Speed Blender

To get the smoothest, creamiest plant-based milk, a high-speed blender is key. It efficiently blends the soaked nuts, unlocking all their nutritional goodness.

Why Use a Nut Milk Bag?

A nut milk bag is crucial for separating the nut pulp from the liquid, ensuring you're left with smooth, creamy milk.

Using Nut Milk in Recipes

Use your nut milk of choice in any recipe that calls for milk like Tuscan Chicken Bowl or Lemon Ricotta Pasta. You can use it in sauces like homemade alfredo sauce (Like the one in our Cajun Salmon Alfredo), desserts like vegan chocolate pudding, in smoothies like Nekter Health Nut, Tropical Smoothie Peanut Paradise, or Tropical Smoothie Peanut Butter Cup Smoothies.

The possibilities are vast and quite delicious!

Which do you prefer: Cashew Milk vs Almond Milk 🥛? Let us know in the comments 👇below! Subscribe to our newsletter for the latest holistic nutrition info and delicious recipes!

Cashew Milk vs Almond Milk FAQs

Try Some of Our Delicious Recipes