What is healthier, cashew milk or almond milk?

November 12, 2025 •

3 min read

According to a 2018 study in Science, animal farming has a disproportionate environmental impact, leading many to embrace plant-based milks. For those exploring dairy alternatives, a common question arises: What is healthier, cashew milk or almond milk?.

Quick Summary

A comparison of unsweetened cashew and almond milk shows similar nutritional profiles, though cashew milk offers creamier texture and slightly fewer calories, while almond milk provides more vitamin E. Both are excellent lactose-free options when fortified with calcium and vitamin D, but personal health goals and taste preferences determine the better choice.

Key Points

Nutritional Similarities: Unsweetened cashew milk and almond milk have comparable nutritional values, being low in calories, protein, and carbs.
Vitamin E Advantage: Almond milk generally contains more vitamin E, an antioxidant beneficial for skin and heart health.
Creamier Texture: Cashew milk is naturally creamier and richer, making it ideal for coffee, sauces, and recipes that require a thicker consistency.
Lower Calorie Option: Unsweetened cashew milk is often slightly lower in calories than unsweetened almond milk, which can be a factor for weight management.
Important Fortification: Store-bought versions of both milks are typically fortified with essential nutrients like calcium and vitamin D, which are critical for bone health.
Ethical Considerations: Almond farming has high water usage, while the cashew industry faces ethical labor concerns, prompting some to seek sustainably or ethically sourced products.

Cashew Milk vs. Almond Milk: A Nutritional Face-Off

Unsweetened cashew milk and almond milk are both popular dairy alternatives, known for being low in calories, lactose-free, and suitable for vegan diets. However, a closer look at their specific nutritional compositions reveals subtle differences that can sway your decision. The content of store-bought versions is largely influenced by fortification, where vitamins and minerals are added to boost nutritional value. Homemade versions, conversely, often contain higher concentrations of naturally occurring nutrients from the nuts themselves.

The Macronutrient Breakdown

In their unsweetened, commercial forms, both milks are very low in protein and fats. Neither is considered a significant source of protein compared to dairy or soy milk. For those focused on a higher protein intake, other plant-based milks, such as soy or pea milk, are more effective. Carbohydrate content is similarly low, making both suitable for low-carb and ketogenic diets, provided you select unsweetened varieties to avoid added sugars. While cashew milk is sometimes cited as having a slightly lower calorie count than almond milk, the difference is minor and can vary by brand.

The Vitamin and Mineral Differences

When it comes to micronutrients, fortification is key. Most store-bought nut milks are enriched with vitamins A, D, and calcium to match the nutritional profile of dairy milk.

Vitamin E: Almond milk generally has a higher natural content of vitamin E, a powerful antioxidant that supports skin health and immune function.
Copper and Magnesium: Cashew milk is noted for its higher copper and magnesium content, beneficial for skin elasticity and nerve function, respectively.

Health Benefits of Each Milk

Beyond the raw nutritional stats, each milk offers distinct health advantages.

Benefits of Cashew Milk

Cashew milk's naturally thicker and smoother texture makes it excellent for creamy sauces and lattes. Unsweetened cashew milk offers a slightly lower calorie option, which can be helpful for weight management. Its smooth consistency can also be gentler on digestion for some.

Benefits of Almond Milk

Almond milk's higher vitamin E content provides antioxidant support for skin health and immunity. The healthy fats and antioxidants in almonds can also support heart health by helping to lower LDL cholesterol. Unsweetened almond milk has a low glycemic index, making it a good choice for managing blood sugar.

Environmental Impact and Other Considerations

Environmental factors are also worth considering. Almond farming is known for high water usage. Cashew production generally uses less water but can have complex supply chains raising ethical labor concerns.

Cashew Milk vs. Almond Milk: Comparison Table


Feature	Cashew Milk	Almond Milk
Taste	Richer, creamier, and slightly sweeter flavor.	Milder, lighter, and nuttier taste.
Texture	Thicker, smoother, and more velvety.	Thinner and more watery.
Calories (Unsweetened)	Often slightly lower (approx. 25-50 kcal/cup).	Typically slightly higher (approx. 30-50 kcal/cup).
Vitamin E	Contains some vitamin E.	Higher natural content of vitamin E.
Magnesium	Higher natural magnesium content.	Contains magnesium.
Protein	Very low, often less than 1g per cup.	Very low, often around 1g per cup.
Best For...	Creamy sauces, lattes, and rich recipes.	Cereal, smoothies, baking, and low-calorie diets.
Environmental Impact	Lower water usage than almond, but transportation increases carbon footprint and labor issues exist.	High water usage; production is often pesticide-intensive.

How to Choose the Right Nut Milk for You

Your choice depends on your health goals and culinary needs. Cashew milk is ideal for creamy textures, while almond milk is better for a lighter taste and higher vitamin E. Always choose unsweetened, fortified options. Researching brand sourcing is important for those prioritizing sustainability and ethical production. For more information on almond milk benefits, refer to Healthline.

Conclusion

Both unsweetened, fortified cashew and almond milk are healthy dairy alternatives with similar nutritional profiles. The 'healthier' choice is personal, based on dietary priorities and taste. Almond milk provides more vitamin E for heart and skin health, while cashew milk is creamier and potentially lower in calories. Checking labels for fortification and added sugars ensures a choice aligned with personal health and ethics.

Frequently Asked Questions

Both unsweetened almond and cashew milk are low in calories. Cashew milk is often slightly lower, but both are good options. Choose unsweetened varieties to avoid added sugars.

No, both cashew milk and almond milk are very low in protein. Soy or pea milk are better high-protein alternatives.

Almond milk may have a slight edge due to its higher vitamin E content, which is an antioxidant beneficial for heart health. Both contain heart-healthy monounsaturated fats.

Cashew milk is known for its richer, creamier taste, making it better for coffee and sauces. Almond milk is lighter with a milder nutty flavor.

Yes, both are naturally dairy-free and lactose-free, making them suitable for those with lactose intolerance, dairy allergies, or following a vegan diet.

Both have a lower carbon footprint than dairy, but their impacts differ. Almonds require significant water, while cashews have complex supply chains with potential labor issues.

Unsweetened almond milk is generally considered better due to its low glycemic index. Both are suitable when unsweetened, but almond milk's lower carb profile can be advantageous.