Which is more nutritious, cashew milk or almond milk?

November 11, 2025 •

3 min read

According to a 2024 report, plant-based dairy products now make up almost 40% of the market in some regions, highlighting their popularity. But when faced with the choice, which is more nutritious, cashew milk or almond milk? The answer depends on your personal nutritional goals, as both offer distinct benefits and drawbacks when considering the unsweetened, fortified varieties.

Quick Summary

A nutritional comparison of cashew and almond milk reveals similar low-calorie profiles, with key differences in vitamins, minerals, and texture. Fortification standardizes calcium and vitamin D content, so examining specific health goals is crucial for deciding the better option.

Key Points

Slight Calorie Difference: Unsweetened cashew milk is often slightly lower in calories than unsweetened almond milk, but the difference is minimal.
Vitamin E Advantage: Almond milk contains more naturally occurring vitamin E, a potent antioxidant that supports skin and immune health.
Superior Creaminess: Cashew milk is naturally creamier and richer, making it ideal for coffee, sauces, and soups, and it doesn't separate as easily.
Crucial Fortification: The nutritional value of commercial nut milks is largely dependent on fortification, which adds calcium and vitamin D to levels comparable with dairy milk.
Low Protein Content: Both nut milks are low in protein compared to dairy milk, and for most brands, the difference between cashew and almond is negligible.
Homemade vs. Store-bought: Homemade nut milk retains more nutrients, especially protein and fiber, as the pulp is not strained out, a particularly easy process for cashews.

Understanding the Nutritional Profile

When comparing cashew milk and almond milk, it's important to differentiate between homemade and store-bought versions. Homemade nut milks, especially cashew, are often more nutrient-dense because the nut pulp is not strained out, preserving more protein, fiber, and minerals. However, most people consume commercial products, which are typically fortified with extra nutrients to resemble dairy milk's profile. The analysis below focuses on these widely available, fortified, unsweetened options.

Nutritional Breakdown of Cashew vs. Almond Milk

While very similar overall, subtle differences exist in the nutritional composition of cashew and almond milk. For most fortified, unsweetened brands, a single cup offers the following comparison:


Nutrient	Cashew Milk	Almond Milk
Calories	25-50 kcal	30-50 kcal
Protein	0.5-1g	1g
Total Fat	2-4g	2.5-4g
Saturated Fat	0.2g	0.2g
Carbohydrates	1-2g	1-2g
Fiber	0-1g	0-1g
Calcium	Fortified: 200-450mg	Fortified: 200-450mg
Vitamin D	Fortified: Yes	Fortified: Yes
Vitamin E	4-6mg	6-8mg
Magnesium	10-15mg	15-20mg

Macronutrient Differences

Both nut milks are notably low in protein and calories compared to dairy milk. Unsweetened cashew milk has a slight edge in being marginally lower in calories. However, the difference is minimal and unlikely to impact weight loss significantly on its own. Both are also very low in carbohydrates and fat, consisting primarily of water, which is important for those managing blood sugar levels, especially when choosing unsweetened varieties.

Micronutrient Highlights

Here is where the key differences emerge. Almond milk is a superior source of vitamin E, a potent antioxidant that supports skin health and immune function. On the other hand, cashew milk contains more healthy fats, along with specific minerals like copper and zinc, which are vital for collagen production and immune health. Both are typically fortified to similar levels with calcium and vitamin D, making them excellent choices for bone health when fortified.

Taste, Texture, and Culinary Uses

Flavor and mouthfeel are often the deciding factors for many consumers. Cashew milk offers a richer, creamier texture and a milder, sweeter, and earthier flavor profile, which makes it an excellent substitute for dairy in creamy sauces, soups, and coffee. In contrast, almond milk has a thinner consistency and a more distinct nutty taste, making it suitable for cereals, smoothies, and baking where a lighter liquid is desired.

Environmental and Ethical Considerations

For those concerned about environmental impact, the production methods differ. Almond farming requires a significant amount of water, particularly in regions like California where most almonds are grown, which has led to concerns about sustainability. In contrast, cashew farming generally has a lower water footprint. However, ethical concerns exist regarding the working conditions for cashew processing in some producing countries, where workers handle nuts containing a skin-irritating toxin. Consumers seeking fair-trade or ethically sourced products should research brands accordingly. A more detailed look at the water usage for various crops is available via the Water Footprint Network.

Conclusion: Making the Right Choice for Your Health

When it comes to which is more nutritious, cashew milk or almond milk, there is no universal winner. The ideal choice is subjective and depends on your individual health priorities, culinary preferences, and ethical considerations. If you are focused on antioxidants and better skin health, almond milk's higher vitamin E content might make it the superior option. However, if you prefer a creamier texture for cooking and slightly fewer calories, cashew milk is a great alternative. For bone health, either fortified version works equally well due to added calcium and vitamin D. Regardless of your choice, opting for unsweetened, fortified varieties and reading the nutrition label is crucial to avoid added sugars and ensure you get essential nutrients.

Ultimately, both are healthy, lactose-free options that can fit into a balanced diet. Experimenting with both may be the best approach to finding the one that best suits your needs and tastes.

Final Recommendations

For the lowest calories and creamiest texture: Choose unsweetened cashew milk.
For the most Vitamin E: Opt for almond milk.
For sauces and coffee: Cashew milk's thick, creamy consistency is preferred.
For cereal and smoothies: Almond milk's thinner texture and mild flavor may be more suitable.
For bone health: Both fortified options provide ample calcium and vitamin D.
For DIY enthusiasts: Homemade cashew milk is a no-strain option that retains more nutrients.
For overall versatility: Either milk can be used interchangeably in most recipes, though taste and texture will differ.

Frequently Asked Questions

Both cashew milk and almond milk are low in calories, but unsweetened cashew milk is often slightly lower. For weight loss, the key is to choose unsweetened varieties of either to avoid added sugars and excess calories.

No, both cashew and almond milk are naturally low in protein, with most store-bought versions containing less than one gram per cup. For a high-protein plant-based milk, you should consider alternatives like soy or pea milk.

Yes, cashew milk is generally preferred for coffee and lattes due to its thicker, creamier texture and milder flavor, which blends well without separating.

Both contain heart-healthy monounsaturated fats. However, almond milk is slightly better for heart health due to its higher vitamin E content, which reduces oxidative stress and can help lower 'bad' cholesterol levels.

In fortified, store-bought versions, both almond and cashew milk are typically enriched with similar levels of calcium and vitamin D to support bone health. Always check the nutrition label for specific values.

Cashew milk production typically requires less water than almond farming, which has faced sustainability concerns due to high water usage. This makes cashew milk a slightly more environmentally-friendly choice in terms of water consumption.

Cashew milk has a milder, earthier flavor and a richer, creamier texture, while almond milk has a lighter consistency and a distinct nutty flavor.

The best milk for baking depends on the recipe. Almond milk’s lighter texture and subtle nutty flavor work well in recipes that require a lighter liquid, while cashew milk’s creaminess is better for rich sauces, custards, and creamy desserts.