Mindfully Healthy Living

  • Recipes
  • Holistic Nutrition
  • About Us
  • Subscribe
menu icon
go to homepage
  • Recipes
  • Holistic Nutrition
  • About Us
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Holistic Nutrition
    • About Us
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×
    Home » Nutrition Comparisons

    Cashew Milk vs Almond Milk: Nutrition + Benefits

    Published: Oct 31, 2023 · Modified: Apr 2, 2025 by Natalie Perry · This post may contain affiliate links · 21 Comments

    10 shares
    • Facebook
    • Twitter
    • Email
    • Print
    • LinkedIn

     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!

    An aerial view of an open mason jar filled with creamy cashew milk with a dark wooden backdrop. 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.

    An aerial view of an open mason jar filled with milk on a dark wooden board set on a dark blue cloth surrounded by various cashews and almonds. In Cursive text inside the milk glass says Cashew Milk vs Almond Milk
    A light background with 3 jars of different plant milks in glass jars surrounded by various almonds, cashews, seeds, and oats. The text overlay says a nutritional comparison of cashew vs almond milk.

    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 FactsAlmond MilkCashew Milk
    Calories30-5025-50
    Grams of Fat2.52-4
    Protein (grams)1-24-5
    Vitamin EHighModerate
    Vitamin B (Riboflavin, B12)ModerateHigh
    IronLowModerate-High
    MagnesiumLowHigh
    Dietary Fiber<1g<1g
    Monounsaturated FatsModerateModerate
    Polyunsaturated FatsModerateLow
    CalciumModerateLow

    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.

    A light wicker basket containing two glass jars of milk with a cardboard sign with black writing on it that says nut milk. surrounding the milk are two white cups of almonds and cashews and various other nuts sprinkled around. Text overlay says "comparing flavor and texture."

    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.

    A woman standing over a blender that has almonds and water in it with a spoonful of vanilla extract about to add it in. The text overlay says "homemade nut milk"

    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.

    A man and a woman pushing a shopping cart filled with groceries. The man is holding a jar of milk and a cell phone, indicating they are reading and researching the ingredients. Text overlay says navigating the grocery aisles

    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. 

    Two jars both filled with water. one also has almonds and the other, a slightly larger jar has cashews soaking. text overlay says "soaking times"

    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 MilkRecommended Soaking Time
    Almond Milk8-12 hours
    Cashew Milk2-4 hours
    Oat Milk20-30 minutes
    Hazelnut Milk6-8 hours
    Soy Milk8-12 hours
    Rice MilkNo soaking required
    Coconut MilkNo soaking required
    Hemp Milk1-3 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

    Which is better, cashew or almond milk?

    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.

    Is cashew milk high in sugar?

    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.

    Is it OK to drink cashew milk every day?

    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.

    What are the pros and cons of cashew milk?

    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.

    Try Some of Our Delicious Recipes

    • Raw Kefir fermenting in a mason jar covered with a cheese cloth on a plate with a wooden spoon.
      Raw Kefir Recipe
    • A mason jar filled with creamy cashew milk that shows the front of the clear jar as well as slightly some of the top of the jar.
      Cashew Milk Recipe
    • A mason jar filled with a creamy health nut smoothie and a purple-striped straw, surrounded by chopped nuts on a wooden surface.
      Nekter Health Nut Smoothie (Copycat Recipe)
    • A tall glass filled with a bright green Avocolada smoothie, garnished with a slice of lime on the rim. Next to the glass is a halved avocado on a wooden surface, with a rustic wooden background.
      Avocolada Tropical Smoothie Cafe Copycat

    More Nutrition Comparisons

    • Graphic with a scoop of powder being poured into a shaker bottle, labeled with arrows pointing to 'BCAAs' and 'WHEY PROTEIN' and text for a guide to clean supplement use at MindfullyHealthyLiving.com.
      BCAAs vs Whey Protein: How to Choose the Best Supplements
    • Creative presentation of sprouted and unsprouted chia seeds with informative text, ideal for a comparison pin.
      Sprouted vs Unsprouted Chia Seeds
    • A wooden spoon overflowing with white powder on a wooden surface, with the text "Cornstarch & Baking Powder."
      Cornstarch vs Baking Powder: What to Know for Best Results
    • Whole nutmeg and ground nutmeg on one side, cinnamon sticks and ground cinnamon on the other.
      Nutmeg vs Cinnamon: Health Benefits, Differences, and Uses 

    Comments

      Let us know what you think! Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. NB says

      June 05, 2024 at 9:26 pm

      5 stars
      My family loved this!

      Reply
    2. Century Foods says

      December 08, 2023 at 10:06 am

      5 stars
      I found your article very informative. Do keep posting such articles! Thank You.
      Thanks for sharing. I absolutely loved your ideas.

      Reply
      • Natalie Perry says

        December 08, 2023 at 6:34 pm

        Thank you 🙂 Happy to help

        Reply
    3. Alexandra says

      November 10, 2023 at 5:29 am

      5 stars
      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!

      Reply
      • Natalie Perry says

        November 11, 2023 at 12:39 am

        Thank you for your kind words. I look forward to hearing how your first batch comes along!

        Reply
    4. Nora says

      November 09, 2023 at 7:29 pm

      5 stars
      Awesome article! And I can finally make my own homemade cashew milk! Thanks!

      Reply
      • Natalie Perry says

        November 11, 2023 at 12:40 am

        Welcome 🙂

        Reply
    5. Andréa says

      November 09, 2023 at 5:48 pm

      5 stars
      Thank you for giving such a great description of the differences and the recipe. It is a good read!

      Reply
      • Natalie Perry says

        November 11, 2023 at 12:41 am

        you are welcome!

        Reply
    6. Conchetta P says

      November 09, 2023 at 1:11 pm

      5 stars
      I have been paying so much for various nut milks... Your cashew milk is delicious and fresh tasting. I love your site.

      Reply
      • Natalie Perry says

        November 09, 2023 at 3:17 pm

        Thank you! Nut milk is so simple to make!

        Reply
    7. Sarah says

      November 09, 2023 at 9:49 am

      5 stars
      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.

      Reply
      • Natalie Perry says

        November 09, 2023 at 3:17 pm

        You are welcome 🙂

        Reply
    8. Hari says

      November 05, 2023 at 12:53 am

      5 stars
      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.

      Reply
      • Natalie Perry says

        November 05, 2023 at 3:48 pm

        Very true! Let us know how you enjoy the recipe!

        Reply
    9. Courtney says

      November 01, 2023 at 3:27 pm

      Interesting! Thanks for sharing!

      Reply
      • Natalie Perry says

        November 02, 2023 at 1:08 am

        you are welcome 🙂

        Reply
    10. Christine says

      November 01, 2023 at 1:49 pm

      5 stars
      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!

      Reply
      • Natalie Perry says

        November 02, 2023 at 1:08 am

        It really is so worth it, and quite simple! Glad you enjoyed 🙂

        Reply
    11. Alison says

      November 01, 2023 at 1:41 pm

      Great post! I would have never thought you could save the pulp for later use. That's a great tip!

      Reply
      • Natalie Perry says

        November 02, 2023 at 1:09 am

        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.

        Reply
    A woman smiling with long brown hair and flowered v-neck dress shirt on.

    Hello there! My name is Natalie. My passion is creating and sharing healthy recipes, tips, and affirmations for a healthy mind and body. I am a wife, mom, certified holistic nutrition specialist, hypnotherapist, reiki master, and healthy food blogger! I enjoy learning, creating, and sharing healthy recipes that the whole family will love.

    Thanks for stopping in! We look forward to hearing how you like our recipes! Welcome to the tribe :)

    Tell me more →

    Popular Recipes

    • A mason jar filled with a creamy health nut smoothie and a purple-striped straw, surrounded by chopped nuts on a wooden surface.
      Nekter Health Nut Smoothie (Copycat Recipe)
    • Turmeric lemon juice in a glass.
      Turmeric Lemon Juice Liver Cleanse Recipe 
    • An overhead shot of a fully assembled chia seed pudding dish next to almond butter toast, showcasing the colorful toppings of fresh fruit and granola on the pudding.
      First Watch Chia Pudding Copycat Recipe
    • An acai peanut butter bowl with neat toppings of granola, peanut butter, and sliced fruits including bananas, strawberries, and green apple.
      Nekter Acai Peanut Butter Bowl
    • A variety of whole fruits and vegetables including carrots, oranges, limes avocado, and melon.
      Guide to a Diet That Excludes Processed Food
    • A photo of a group of various colorful vegetables at the bottom of the photo. Text overlay says in cursive and print: Anti-Cancer Diet and Meal Plan with Cancer Fighting Foods. MindfullyHealthyLiving.com is in print over white background at the bottom of the photo.
      Anti-Cancer Diet and Meal Plan with Cancer-Fighting Foods

    Detox for the New Year

    • A glass of vibrant green cucumber juice garnished with a slice of lime, with fresh mint leaves, a piece of ginger, and a halved lime in the background.
      Detoxifying Cucumber Juice for Weight Loss
    • A vibrant green smoothie in a glass with a lemon wheel garnishment.
      Tropical Smoothie Cafe Detox Island Green
    • A tall glass filled with rich, orange-colored sweet potato juice, garnished with a bright orange slice on the rim, set against a dark, wooden background. A light frothy layer sits atop the juice, indicating its freshness.
      Sunrise Sweet Potato Juice Recipe for Weight Loss
    • A jar of deep red juice with a stalk of celery as a stirrer on a wooden background, suggesting a freshly made beet-based cleanse juice.
      Colon Cleanse Juice Recipe for Gut Health
    • A glass of green juice with light foam at the top.
      First Watch Kale Tonic (Copycat Recipe)
    • A small glass filled with bright yellow anti-inflammatory juice alongside a larger mason jar half full of the same juice, on a wooden surface.
      Anti Inflammatory Juice Shots

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclaimer
    • About
    • Terms and Conditions

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    This site may contain affiliate links

    Copyright © 2025 Mindfully Healthy Living

    A Pinterest pin with a photo of a mason jar filled with creamy cashew milk. Within the tan-colored frame, the text overlay says 5-minute DIY cashew milk compared to almond milk. mindfullyhealthyliving.com
    A photo looking into the top of an open mason jar filled with nut milk. The cursive text in the cup says cashew milk vs almond milk. surrounding the cup are various almonds and cashews. at the top says "mindfullyhealthyliving.com DIY cashew milk recipe"