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!
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
Neither is definitively better; it's mostly about personal preference and nutritional needs. Cashew milk is creamier and higher in iron and magnesium, while almond milk is richer in vitamin E and slightly lower in calories.
Homemade cashew milk doesn't contain added sugars unless you choose to add a sweetener. Store-bought versions can contain added sugar, so always check the ingredient list if you're concerned.
Yes, drinking cashew milk daily can be a nutritious choice, provided you're not allergic to cashews. As with any food, moderation and variety are key to a balanced diet.
Pros: Cashew milk is rich in essential vitamins and minerals like iron and magnesium, and it's also dairy-free, making it great for those with lactose intolerance. Cons: It's generally lower in protein compared to cow's milk and some other nut milks, and it can be higher in calories if you're watching your intake.
NB says
My family loved this!
Century Foods says
I found your article very informative. Do keep posting such articles! Thank You.
Thanks for sharing. I absolutely loved your ideas.
Natalie Perry says
Thank you 🙂 Happy to help
Alexandra says
What a fantastic, comprehensive post - I learnt a lot reading it! I have been interested in switching to a non-dairy alternative, and this has been useful in informing me. I am going to try and make my own nut milk at home, and really appreciate the tip for saving the pulp also - delicious smoothie here I come!
Natalie Perry says
Thank you for your kind words. I look forward to hearing how your first batch comes along!
Nora says
Awesome article! And I can finally make my own homemade cashew milk! Thanks!
Natalie Perry says
Welcome 🙂
Andréa says
Thank you for giving such a great description of the differences and the recipe. It is a good read!
Natalie Perry says
you are welcome!
Conchetta P says
I have been paying so much for various nut milks... Your cashew milk is delicious and fresh tasting. I love your site.
Natalie Perry says
Thank you! Nut milk is so simple to make!
Sarah says
What a great article, I never would have know the difference between almond milk and cashew milk. And who would have known how easy it is to make it at home yourself? Thanks for all the great info.
Natalie Perry says
You are welcome 🙂
Hari says
cashew milk and almond milk have their own health benefits. Both have significant amount of nutrients in them. Loved the recipes! Got to try them soon.
Natalie Perry says
Very true! Let us know how you enjoy the recipe!
Courtney says
Interesting! Thanks for sharing!
Natalie Perry says
you are welcome 🙂
Christine says
I love cashew milk but never knew it’s benefits or how to make it! This is so helpful. I especially love all of the comparison tables. Thank you for sharing!
Natalie Perry says
It really is so worth it, and quite simple! Glad you enjoyed 🙂
Alison says
Great post! I would have never thought you could save the pulp for later use. That's a great tip!
Natalie Perry says
There are actually so many things that can be done with the pulp- the easiest is using it for a smoothie! My freezer is full of it, lol.