Which Has More Protein, Cashew Milk or Almond Milk?

January 1, 2026 •

3 min read

According to nutritional data, store-bought almond milk typically contains about 1 gram of protein per serving, while cashew milk contains slightly less. When considering which has more protein, cashew milk or almond milk, the answer is that the difference is minimal, and neither is a strong protein source.

Quick Summary

A comparison shows almond milk has slightly more protein than cashew milk, but both are poor sources compared to other plant-based options like soy or pea milk.

Key Points

Slightly more protein: Most store-bought almond milk contains about 1 gram of protein per cup, which is marginally higher than cashew milk's less than 1 gram.
Low protein overall: For both store-bought nut milks, the protein content is diluted and low, making them poor choices for a high-protein diet compared to soy or pea milk.
Creamier texture: Cashew milk is prized for its richer, creamier texture, making it ideal for coffee, sauces, and recipes where a smooth consistency is desired.
Higher Vitamin E: Almond milk is naturally higher in Vitamin E, an antioxidant beneficial for skin and heart health.
Homemade vs. store-bought: Homemade, unstrained cashew milk can have significantly more protein by retaining the nut solids, unlike most store-bought versions.
Lower calories: Cashew milk is often slightly lower in calories per serving than almond milk.

Protein Showdown: A Closer Look at Nut Milk

Despite their origins from protein-rich nuts, both cashew milk and almond milk found in stores offer very little protein. This is because they are made by blending nuts with a large amount of water and then straining out the solids, which contain most of the protein. Consequently, many store-bought nut milks have less than 1 gram of protein per cup. For individuals seeking a significant source of protein in a dairy alternative, nut milks are not the most effective choice.

The Numbers: Comparing Store-Bought Unsweetened Milks

Looking at typical unsweetened varieties, the protein content is quite low for both:

Almond Milk: Generally contains around 1 gram of protein per cup (8 ounces or 240ml). It also has about 30-40 calories and 2.5 grams of fat.
Cashew Milk: Usually provides less than 1 gram of protein per cup, sometimes listed as 0 grams. It is slightly lower in calories (about 25 per cup) and fat (around 2 grams) compared to almond milk.

This low protein content is primarily due to the high water content and the filtering process. While almonds themselves have about 6 grams of protein per ounce, only a small amount is used to produce the milk.

The Homemade Difference: An Important Caveat

The protein content can be higher in homemade cashew milk, particularly if the nut solids are not strained out. Because cashews blend more easily, some homemade versions might retain enough nut material to significantly increase protein, with some estimates reaching up to 9 grams per cup. Homemade almond milk is typically strained, resulting in protein levels similar to store-bought versions, unless the pulp is consumed.

Beyond Protein: Key Differences to Consider

If protein is not the main factor, other nutritional and sensory aspects distinguish these nut milks.

Nutritional Profile and Fortification

Both milks are commonly fortified with calcium and vitamin D, similar to dairy milk, supporting bone health. Almond milk naturally offers more vitamin E, an antioxidant beneficial for skin and immunity. Cashew milk provides more magnesium for muscle and nerve function, and copper for skin health.

Taste and Texture

Cashew milk is known for a creamy, thick texture that is often preferred for coffee, lattes, and sauces. Its flavor is milder than almond milk. Almond milk has a lighter, thinner consistency and a subtle nutty taste, making it suitable for cereal, smoothies, and baking where a neutral flavor is desired.

Environmental Impact

From an environmental perspective, cashew farming requires less water than almond farming, making cashew milk a potentially more sustainable choice in terms of water usage. Both nut milks have a lower carbon footprint than dairy milk, with cashew milk generally having a lower impact than almond milk.

Comparison Table: Cashew Milk vs. Almond Milk


Feature	Cashew Milk (Unsweetened, Store-bought)	Almond Milk (Unsweetened, Store-bought)
Protein per cup	<1 gram	~1 gram
Calories per cup	~25 kcal	~30-40 kcal
Texture	Creamier, thicker	Lighter, thinner
Vitamin E Content	Lower	Higher (antioxidant)
Magnesium	Good source	Good source
Ideal For	Coffee, sauces, creamy recipes	Smoothies, cereal, baking
Water Use	Lower water footprint	Higher water footprint

Higher-Protein Plant-Based Alternatives

For those prioritizing protein intake, other plant-based milks are better options:

Soy Milk: Offers 7-8 grams of protein per cup and is a complete protein.
Pea Milk: Provides about 8 grams of protein per cup.
Protein-Fortified Nut Milks: Some brands add protein (like soy or pea protein) to nut milks to boost their protein content.

Conclusion: Which Nut Milk is Right for You?

When asking which has more protein, cashew milk or almond milk, the answer for store-bought varieties is that the difference is minimal and neither is a significant protein source. The choice between them should consider taste, texture, and other nutrients. Cashew milk offers creaminess and beneficial minerals, while almond milk provides a lighter texture and more vitamin E. If protein is a priority, consider soy or pea milk, or a fortified option. For a broader view of plant-based milk options, refer to comprehensive nutrition guides.

Frequently Asked Questions

No, for most commercial, unsweetened brands, the protein difference is negligible, with both containing less than 1-2 grams per cup.

Cashew milk is often preferred for coffee because its naturally creamier texture blends better and creates a smoother result than the thinner consistency of almond milk.

For higher protein content, soy milk and pea milk are superior to nut milks, offering 7-8 grams per cup. You can also find protein-fortified nut milk blends.

Unsweetened cashew milk is generally slightly lower in calories (around 25 kcal/cup) compared to unsweetened almond milk (around 30-40 kcal/cup).

Yes, most commercial cashew and almond milks are fortified to be comparable to dairy milk in their content of calcium and vitamin D, crucial for bone health.

Cashew milk is often considered more sustainable from a water usage perspective, as almond farming requires significantly more water.

Homemade, unstrained cashew milk can have significantly more protein because the nut solids are retained. This is generally not the case for homemade almond milk, where the pulp is typically filtered out.