Almond Milk vs. Cashew Milk: Which One Is Better for You?

January 1, 2026 •

4 min read

While both almond and cashew milks have seen a surge in popularity as dairy alternatives, they offer distinct profiles that cater to different needs. This article explores which one is better, almond milk or cashew milk, by breaking down their nutritional content, culinary applications, and environmental impacts.

Quick Summary

This comparative guide details the nutritional value, flavor profile, texture, and environmental footprint of almond and cashew milk, highlighting their respective strengths for different culinary uses and dietary goals. Both are low-calorie, dairy-free, and fortified with vitamins, but they differ in creaminess, taste, and sourcing.

Key Points

Nutritional Differences: Almond milk often contains more vitamin E, which is beneficial for skin health, while cashew milk is sometimes slightly lower in calories and richer in healthy fats.
Texture and Flavor: Cashew milk is thicker and creamier, making it ideal for coffee, lattes, and sauces, while almond milk is thinner with a milder, nutty taste, suitable for baking and smoothies.
Environmental Impact: Almonds require high water usage, while cashews have a higher carbon footprint due to transportation and significant ethical labor concerns in processing.
Fortification is Key: The protein content in both milks is low, but store-bought versions are typically fortified with similar levels of calcium and vitamins D to boost nutritional value.
Culinary Versatility: Your intended culinary use should guide your choice—cashew milk for creaminess, almond milk for lighter applications.
Homemade vs. Store-Bought: Homemade nut milks contain more whole nut nutrients but lack the fortification of commercial products.
Consider the 'Unsweetened' Option: To avoid added sugars, it is best to always choose the unsweetened varieties of both almond and cashew milk.

A Detailed Look at Nutritional Value

While both nut milks are low in calories and fat compared to dairy, their specific nutritional content differs subtly, especially in fortified store-bought versions. Always check the label, as fortification levels can vary between brands.

Almond Milk's Nutritional Advantages

Almond milk is often celebrated for its high vitamin E content. As a powerful antioxidant, vitamin E is known to support skin health and boost immune function. Unsweetened almond milk is also a suitable choice for those monitoring their blood sugar, as it has a lower glycemic index.

Cashew Milk's Nutritional Advantages

Cashew milk contains heart-healthy monounsaturated fats and is often slightly lower in calories than almond milk, making it a good option for weight management. Cashews also contain beneficial minerals like magnesium and zinc, which contribute to heart health and bone density. Some brands of cashew milk may also contain lutein and zeaxanthin, which are antioxidants beneficial for eye health.

Protein and Fortification

It is important to note that neither milk is a significant source of protein compared to dairy or other plant-based milks like soy or pea milk. However, most commercial versions are fortified with calcium and vitamin D to support bone health.

Culinary Applications and Taste

The texture and taste are significant factors in choosing between these two nut milks, particularly for specific recipes.

For coffee and creamy sauces: Cashew milk's naturally creamier and richer texture makes it a superior choice for coffee, lattes, and creamy savory sauces. It froths well and won't separate as easily as almond milk.
For baking and smoothies: Almond milk's lighter body and mild, nutty flavor make it more versatile for baking recipes, cereals, and smoothies where a lighter liquid is preferred.
Desserts: Cashew milk's velvety consistency is excellent for making dairy-free ice creams, puddings, and custards. Almond milk can also be used, but the result will be less rich.

Environmental and Ethical Considerations

For many consumers, the environmental and ethical footprint of their food choices is a top priority. Both nut milks have a lower overall environmental impact than traditional dairy milk, but there are differences to consider.

Almond Milk: Almond farming has been widely criticized for its high water usage, especially since a significant portion of global almonds come from drought-prone California. There are also concerns about pesticide use and its effect on bee populations.
Cashew Milk: While requiring less water than almonds, cashews have a higher carbon footprint due to their long transportation journey from growing regions like India and Vietnam. More serious ethical concerns surround the cashew industry, with reports of dangerous working conditions and exploitative labor practices during processing. Seeking fair-trade or ethically sourced cashew products is highly recommended.

Comparison: Almond Milk vs. Cashew Milk


Feature	Almond Milk	Cashew Milk
Best For	Lower calories, high Vitamin E, versatility	Creamy texture, coffee, creamy sauces
Nutritional Profile	Low-calorie; higher in vitamin E	Low-calorie; rich in healthy fats and minerals
Taste	Mild, subtly nutty	Creamier, richer, and slightly sweeter
Texture	Thinner and lighter consistency	Thicker, velvety, and creamy
Environmental Impact	High water usage; sourcing issues in California	Lower water usage but higher transport emissions
Ethical Concerns	Some concerns over high-water almond farming	Significant labor rights issues in some cashew-producing countries
Suitable For	Smoothies, cereal, baking	Coffee, creamy soups, savory sauces
Bone Health	Typically fortified with Calcium and Vitamin D	Typically fortified with Calcium and Vitamin D

Making Your Choice

The question of which one is better, almond milk or cashew milk, ultimately depends on your personal priorities. If your main concern is higher antioxidant content and a lighter, more versatile option for baking, almond milk is the likely winner. If you prioritize a creamier texture for beverages and savory dishes, and potentially slightly lower calories, cashew milk is the better fit. However, if environmental and ethical factors are a major consideration, it is crucial to research your cashew milk brand's sourcing practices. The best solution for many may be to choose both, using each for different culinary needs to reap their respective benefits.

To ensure you are getting the most nutritional value from either choice, opting for unsweetened and fortified versions is always the best practice. For those with nut allergies, of course, neither option is suitable, and alternatives like soy or oat milk should be explored. The decision boils down to balancing your dietary preferences, health goals, and ethical commitments.

For more information on the health benefits of various food choices, consulting authoritative sources like the National Institutes of Health is recommended.

Conclusion

In the debate over which one is better, almond milk or cashew milk, there is no single correct answer. Both are excellent dairy-free alternatives with distinct characteristics. Cashew milk offers a richer, creamier texture ideal for coffee and sauces, while almond milk provides a lighter consistency and a higher concentration of skin-supporting vitamin E. The optimal choice depends entirely on the intended use, taste preference, and your personal stance on environmental and ethical sourcing, especially concerning cashew production. Evaluating your specific needs will lead you to the right milk for your lifestyle.

Frequently Asked Questions

Both milks are healthy dairy alternatives, but the 'better' choice depends on your needs. Almond milk is higher in vitamin E, while cashew milk is often lower in calories and boasts a creamier texture. Always opt for unsweetened, fortified varieties for maximum health benefits.

Cashew milk is generally considered better for coffee and lattes due to its thicker, creamier consistency, which helps it blend smoothly without separating. Almond milk has a thinner texture that can sometimes separate in hot beverages.

Neither almond nor cashew milk is a good source of protein, with both containing around 1 gram per cup. For a high-protein plant-based milk, alternatives like soy milk or pea milk are more suitable.

Compared to dairy, both have a lower impact. However, cashew milk often requires less water than almond milk, though almond milk production has a lower carbon footprint because cashews are often imported. Ethical labor practices are a serious concern in the cashew industry.

Yes, but with consideration for the final texture. Cashew milk’s creamier consistency is great for sauces and thicker desserts, while almond milk’s lighter texture is better for thinner applications like smoothies and some baking recipes.

Yes, both almond and cashew milks are 100% lactose-free, making them excellent choices for individuals with lactose intolerance or a dairy allergy.

Both unsweetened almond and cashew milks are low in calories. Cashew milk can sometimes be slightly lower, but the difference is minimal. The key is to choose the unsweetened variety to avoid added sugars and excess calories.

Almond milk has a slight edge for skin health due to its higher content of antioxidant vitamin E, which protects against oxidative damage. Cashew milk also contains beneficial antioxidants and minerals like copper that support skin elasticity.