Which is healthier, almond milk or cashew milk? The Ultimate Nutritional Showdown

While almond milk often holds a larger market share, unsweetened almond and cashew milks are nutritionally very similar in store-bought versions. So, which is healthier, almond milk or cashew milk? The best choice depends on your personal health goals, culinary preferences, and priorities, as each offers unique benefits.

Quick Summary

This article compares almond milk and cashew milk across nutritional profiles, taste, and environmental impact. Explore the subtle differences in calories, vitamins, and texture to decide which plant-based milk aligns best with your dietary and culinary needs.

Key Points

• Nutritional Similarity: Unsweetened store-bought almond and cashew milks have very similar nutritional profiles, with both being low in protein and calories.

• Key Difference in Vitamin E: Almond milk is slightly higher in Vitamin E, an important antioxidant for skin health and immunity.

• Texture and Taste: Cashew milk is naturally creamier with a milder, earthier flavor, making it ideal for coffee and sauces, while almond milk is lighter with a nutty taste.

• Environmental Trade-offs: Almonds require large amounts of water to produce, while cashews are associated with high transportation emissions and ethical labor concerns in some regions.

• Choose Unsweetened and Fortified: To get the most health benefits from either milk, opt for unsweetened versions and check that they are fortified with calcium and Vitamin D.

• Dietary Goals Dictate Choice: Select almond milk for slightly more Vitamin E and a lighter feel, or cashew milk for creaminess and slightly fewer calories.

The Rise of Plant-Based Milks

The market for dairy-free alternatives has exploded, with nut milks like almond and cashew becoming kitchen staples for many. People opt for these alternatives for a variety of reasons, including lactose intolerance, dietary preferences, and environmental concerns. As consumers become more health-conscious, a common question arises: when comparing almond milk versus cashew milk, which one provides more nutritional value? A detailed look reveals that while they are quite similar, a few key distinctions can sway your decision depending on what you prioritize.

Nutritional Showdown: Almond Milk vs. Cashew Milk

At a glance, the nutrition labels for unsweetened varieties of almond and cashew milk are remarkably similar, with both being very low in calories, protein, and carbohydrates. Most of their nutritional value in store-bought versions comes from added fortifications of vitamins and minerals.

Key Nutritional Differences

• Vitamin E: Almond milk generally contains a slightly higher concentration of Vitamin E, a potent antioxidant crucial for skin health and immune function. A cup of fortified almond milk can provide a significant percentage of your daily Vitamin E needs.
• Calories and Fat: Unsweetened cashew milk tends to be slightly lower in calories and fat compared to unsweetened almond milk. For instance, one cup of unsweetened cashew milk may have around 25 calories, while a similar portion of almond milk might be closer to 30-40 calories.
• Protein and Fiber: Both milks are poor sources of protein and fiber compared to their whole-nut counterparts or dairy milk. While almonds contain slightly more protein and fiber than cashews, this difference is negligible once they are processed into milk, as most of the pulp is strained out. For a high-protein plant-based milk, you would need to look at alternatives like soy or pea milk.
• Minerals: While fortified to similar levels of calcium and Vitamin D, there are some minor natural mineral differences. Cashews are notably high in magnesium, which supports bone and heart health, while almonds contain slightly more magnesium and potassium naturally. The actual amounts will vary by brand and fortification levels.

Taste, Texture, and Culinary Uses

The most significant and immediate difference between these two nut milks is their consistency and flavor profile. This often dictates their best use in the kitchen.

• Cashew milk: Known for its exceptionally creamy and velvety texture, cashew milk has a milder, less distinctly nutty flavor than almond milk. This rich mouthfeel makes it an excellent substitute for dairy milk in applications where creaminess is key, such as coffee, lattes, creamy sauces, soups, and desserts.
• Almond milk: With a lighter body and a more pronounced nutty flavor, almond milk is thinner in consistency. It is highly versatile and works well in smoothies, on cereal, for baking, and in tea, where its subtle nutty taste can add a pleasant flavor without overpowering the dish.

Impact on Health: Which Wins for Your Goals?

The healthiest option truly depends on your individual health objectives. Consider the following scenarios:

• For weight management: Cashew milk may have a slight edge with its slightly lower calorie and fat content in its unsweetened form. However, since the difference is minimal, opting for unsweetened versions of either is the most important factor for weight loss.
• For heart health: Both milks contain healthy monounsaturated fats. Almond milk, with its higher Vitamin E content, which helps reduce oxidative stress, has a slight advantage for heart health. Cashew milk's healthy fats and magnesium also contribute positively to cardiovascular wellness.
• For bone health: As both milks are fortified with similar amounts of calcium and Vitamin D, they are equally beneficial for bone health, provided you choose a fortified brand.
• For skin health: Almond milk is superior for skin health due to its higher Vitamin E content, which acts as an antioxidant protecting skin cells from damage.
• For diabetes: Unsweetened almond milk has a very low glycemic index, making it an excellent choice for blood sugar management. Unsweetened cashew milk is also low in sugar, but almond milk's high Vitamin E content gives it a slight edge.

Environmental and Ethical Considerations

For many, the choice between these nut milks goes beyond nutrition to include environmental impact. The vast majority of commercially produced almonds come from California, an area suffering from prolonged drought. Almond farming is known for its high water usage. Cashews, largely imported from countries like India and Vietnam, have a different set of concerns. While requiring less water to produce than almonds, cashew processing has been criticized for poor labor practices and associated carbon emissions from transportation. Ethical sourcing and Fairtrade options are critical to consider when purchasing cashew milk.

Fortification and Additives: What to Watch For

When buying either nut milk, it is essential to read the nutrition label carefully. The nutritional content, especially for things like calcium and vitamins, comes almost entirely from fortification. Always opt for unsweetened varieties to avoid unnecessary added sugars, which can negate the health benefits of choosing a plant-based milk. Look for brands with minimal additional ingredients like stabilizers or thickeners if you prefer a 'cleaner' product.

Which Is Healthier, Almond Milk or Cashew Milk?

Feature	Cashew Milk	Almond Milk
Calories (Unsweetened)	Slightly lower (approx. 25 kcal/cup)	Slightly higher (approx. 30-40 kcal/cup)
Texture	Richer, creamier, and more velvety	Thinner and lighter
Flavor	Milder, with earthy notes	Subtly nutty
Vitamin E Content	Moderate	Higher, beneficial for skin health
Heart Health	Rich in healthy fats and magnesium	High in Vitamin E, helps lower LDL cholesterol
Environmental Impact	Generally considered lower water footprint, but tied to ethical labor issues and transportation footprint	High water usage; significant environmental concerns in California
Best For	Coffee, creamy sauces, soups, and lattes	Smoothies, cereal, baking, and tea

Conclusion: Making Your Choice

Ultimately, there is no single 'healthier' option between almond milk and cashew milk; the best choice is a matter of personal preference and health priorities. If you are focused on maximizing Vitamin E for skin health and prefer a lighter consistency, almond milk is a great choice. If you desire a creamier texture for coffee or sauces and want the lowest calorie option, cashew milk is the winner. Both are excellent dairy-free, low-protein alternatives, and the most important decision is choosing unsweetened, fortified versions to reap the most health benefits. The best way to decide is to try both and see which one best fits your lifestyle and culinary needs.

The Final Word

Both cashew and almond milk are valuable additions to a plant-based diet. Their differences are subtle but important. For the creamiest texture, cashew milk reigns supreme, while almond milk offers a richer source of skin-protecting Vitamin E. When shopping, remember to prioritize unsweetened options and check for fortification to ensure you are getting the most nutritional value from your choice. With this knowledge, you can confidently choose the nut milk that’s right for you.

Learn more about sustainable farming practices and how they impact your food choices at the Columbia Climate School website.

Frequently Asked Questions

Which is better for weight loss, almond milk or cashew milk?

Cashew milk is often slightly lower in calories than almond milk, but the difference is minimal. For weight loss, the most critical factor is choosing an unsweetened variety of either, as added sugars can increase calorie count significantly.

Does cashew milk taste better than almond milk?

Taste is subjective, but many prefer cashew milk for its richer, creamier texture and milder flavor, which more closely resembles dairy milk. Almond milk has a thinner consistency and a more pronounced nutty taste.

Which milk has more protein, cashew or almond?

Neither almond milk nor cashew milk is a significant source of protein. Both contain less than 1 gram per cup. For a high-protein plant-based milk, you should consider alternatives like soy or pea milk.

Which milk is better for coffee?

Cashew milk is generally considered better for coffee and lattes due to its thicker, creamier texture. It blends more smoothly and is less likely to separate than almond milk.

Are almond and cashew milk good for bone health?

Yes, both are beneficial for bone health, provided you choose fortified versions. Most store-bought brands add calcium and vitamin D to levels comparable to dairy milk.

Which is better for the environment, almond milk or cashew milk?

The environmental impact is complex. Almond milk has a higher water footprint, while cashew milk production often involves more transportation and ethical labor concerns. Cashew milk generally has a smaller carbon footprint than almond milk.

What is the key health benefit difference between the two?

The main health difference is almond milk's slightly higher Vitamin E content, which is great for skin and immune health. Both are good sources of fortified vitamins and minerals, but almond milk provides a slightly better antioxidant boost.