Cashew Milk vs Almond Milk: Nutrition, Benefits +Easy Recipe

Discover the ultimate guide to Cashew Milk vs Almond Milk: a comprehensive look at their nutritional value, unique benefits, and how to easily make your own homemade nut milk in under 5 minutes! Whether you're lactose intolerant, searching for a dairy-free alternative, or simply curious about plant-based milks, this article has you covered.

The variety of plant milks in the grocery store can be overwhelming. We're here to simplify that choice. I was amazed learning in holistic nutrition school to find 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, offering a wonderful departure from traditional cow's milk, filled with healthy fats and free from store-bought additives.

Whether you are looking for an alternative to dairy milk due to lactose intolerance or a dairy allergy, a vegan option, reducing additives, or simply for the purposes of lower calories, nut milks have a variety of uses and benefits. 

In this article, we'll delve into the importance of using raw nuts, soaking times, and the benefits that make these types of milk stand out from the rest. Let's make your journey to a vibrant, healthy lifestyle even more delicious!

Jump to:

• 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
• Ingredients for Making Nut Milk
• Instructions to make Nut Milk
• Top Tip
• Storage
• Substitutions and Variations
• Uses for Nut Milk
• FAQ
• Recipe
• Final Thoughts
• Comments

This article is intended for informational purposes only and should not be considered medical advice. It's written from the perspective and experiences of a holistic nutrition specialist who advocates for the use of natural and clean living ingredients. Always consult with a healthcare provider for any medical concerns or before starting a new health regimen.

Nutritional Comparison of Cashew vs Almond Milk

Navigating the plethora of dairy-free milk options can be challenging. Cashew and almond milks stand as nutritional powerhouses among nut-based milks, but 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, 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 Superfood 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 protein along with its blend of healthy fats that support cardiovascular wellness and reduce the risk of heart disease.

The Raw and Homemade Advantage

Making these milks at home maximizes their nutritional benefits, allowing you to avoid the additives common in store-bought versions. Raw, homemade versions of nut milk preserve the integrity of their nutrients and offer the full spectrum of their superfood properties.

Caloric Comparison

When it comes to caloric content, almond, and cashew milks are relatively low.

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. This makes both options excellent for those monitoring their caloric intake.

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

Regarding flavor and texture, almond and cashew milks offer distinct experiences that cater to different palates.

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

Cashew milk, on the other hand, boasts a creamy texture and a naturally sweet flavor. Its velvety mouthfeel makes it a popular choice for smoothies, coffee, and even 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

In the world of holistic nutrition, there's often a gradient of choices: 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. They let you control the ingredient list, allowing for less sugar, no preservatives, and optimal nutritional value.

The homemade route ensures you can soak your nuts—important for unlocking nutritional benefits and easing digestion, a topic we'll delve into in our next section.

The Better Option is Mindful Brand Selection

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

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

(You can always sweeten at home, in a pinch that is what we do! Our kids love sweet flavors so we add pure monk fruit for sweetness without the sugar spike. Or we add pure maple syrup or date syrup.)

Other labels to look for are fair trade and organic labels to minimize environmental impact.

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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.

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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 believed to potentially affect nutritional content and digestibility.

Navigating the Aisle

In today's market of popular plant-based milks, reading labels can be overwhelming. 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.

It's simply important that we are headed in the right direction on our unique journey to provide the best we can for the health of our families. We're all in this together!

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 venturing into 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.

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

Whether you're making oat milk, hazelnut milk, rice milk, or any other great alternatives, this chart gives you a quick reference for how long to soak your chosen ingredient. 

Each type of milk offers its own set of soaking guidelines to best unlock nutrients and flavors.

As you explore the world of plant-based milks, remembering these soak times will greatly aid in crafting a homemade option that tastes great and aligns with clean eating health goals.

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.

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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.

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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.

Ellie's Best Pro Quality Nu...Shop on Amazon

Ingredients for Making Nut Milk

• Raw cashews, soaked (or any other raw nut)
• water
• Natural sweeteners like maple syrup or dates (optional)
• Flavorings like cinnamon, vanilla, or nutmeg (optional)
• A pinch of sea salt (optional)

Instructions to make Nut Milk

After soaking your raw nuts according to the chart, rinse them thoroughly.

Add the rinsed nuts and half of the water to the high-speed blender. Blend until smooth.

Blend the other half of the water and if you desire to add flavors or sweeteners, include them now. Blend until smooth. Taste and adjust flavors.

If there are still chunks, pour the mixture through a nut milk bag into a large bowl. Squeeze the nut milk bag to get every last drop of creamy goodness. Some high-quality blenders will not require straining! If there is a lot of pulp, you can run the pulp back through the blender with more water.

That's it! In just 5 minutes, after soaking is done, you'll have homemade cashew milk.

Top Tip

Use the left over pulp for smoothies! Save in an airtight container in the refrigerator for your next blend!

Storage

Pour your freshly made nut milk into an airtight container and store it in the refrigerator. It usually lasts 4-5 days.

Substitutions and Variations

Feeling adventurous? Swap out cashews for almonds, oats, or any other nut from the soaking chart. Adjust soak times and explore various flavors to match the type of milk you're making.

With these simple steps, you're well-equipped to make your own delicious and nutritious plant-based milks. Stay tuned for a printable recipe card that'll make this process even easier for you!

Uses for Nut Milk

Use this cashew milk or your nut milk of choice in any recipe that calls for milk like Tuscan chicken bowl or Lemon ricotta pasta, use it in sauces like homemade alfredo sauce, desserts like vegan chocolate pudding, in smoothies like Pineappe Surf, Peanut Paradise, or Peanut Butter Cup Smoothies, and of course, our famous homemade kefir!

The possibilities are vast and quite delicious!

FAQ

Recipe

Final Thoughts

We hope you found this comparison between cashew milk and almond milk informative and helpful! Which nut milk do you prefer and why? Share your thoughts in the comments below.

Here's a delicious Health Nut smoothie recipe you can use for your homemade cashew milk. Don't forget to sign up for our newsletter to receive more tips, recipes, and insights for a vibrant, healthy lifestyle.

Be well,

Natalie