Looking for a creamy, plant-based drink? Cashew milk is a lactose-free milk alternative made from cashews and water.
We’ll go over cashew milk nutrition facts and benefits plus explain how it stacks up to popular rivals like almond milk and oat milk.
Cashew Milk Nutrition Facts
How healthy is cashew milk? One thing’s for certain: nut milk nutrition varies widely depending on how it’s made.
According to Brittany Crump, M.P.H., R.D. atSavor Nutrition, “Store-boughtcashew milkis grounded cashews that are soaked in water then filtered.The milk has a light, nutty taste that’s not too different from almond milk.”
Since store-bought cashew milk is filtered and diluted with water, it’s lower in calories than its homemade cousin.
Cashewsgrind easily, so there’s no need to strain the liquid.
Recipes for how to make cashew milk call for a 1:4 ratio of cashew: water and yield about 5 cups of milk.
With this assumption, a cup of homemade cashew milk has 152 calories compared to 25 calories in unsweetened store-bought cashew milk (see table below).
Is cashew milk or almond milk better for you?
Which nut milk is the healthiest? With store-bought varieties, it’s a tie. Both almond and cashew milk are good options for those allergic to dairy.
Both milk types have similar amounts of fortified nutrients.
Store-bought non-dairy milk is usuallyfortifiedwith vitamins A and D — the nutrients of which nuts contain very little.
If you’re making nut milk at home, know thatalmondsare naturally higher in vitamin E and calcium, butcashewscontain more vitamin K and zinc.
Straining out the solids and adding water will make your beverage less calorie-dense but may cause some loss of nutrients.
Is cashew milk better than oat milk?
Unless you have a nut allergy, oat milk isn’t much better for you than cashew milk. Both contain similar amounts of fortified nutrients.
Oat milk has more calories and carbs, but at 60 calories a cup, it’s not an unreasonable amount for milk. Unlike oats, oat milk does not contain as much fiber.
Takeaway:Choose the nut (or oat) milk of your fancy! The nutritional differences aren’t compelling enough to make a recommendation.
To get the benefits of all three, layer them as ingredients in a smoothie as we did for thisBanana Cashew Latte.
4 Benefits of Cashew Milk
1. Cashew milk is a source of healthy fats
Cashew milk gets its taste from mostly healthy fats, which is better for your heart.
Here’s how: Thefat in cashewsis primarilymonounsaturated fat, which may help maintain healthycholesterol levels.
While cashews contain saturated fat, it’s mostly in the form ofstearic acid, which is believed not to negatively impact blood cholesterol.
2. Cashew milk can provide calcium plus vitamins A, D, and E
Fortified cashew milk is a good source of calcium and vitamin D, nutrients that are important forbone health.
Vitamin Ais key for immune function, vision, and much more.Vitamin Eis an antioxidant that might protect you from harmful free radicals from the environment and natural human metabolism.
To cash in on these benefits, you’ll need to buy fortified cashew milk. Homemade cashew milk won’t contain much of these nutrients.
3. Cashew milk contains fewer calories
Compared tocow’s milkand even almond milk, storebought cashew milk is low in calories.
At just 25 calories per cup, this seems like a calorie-saving food swap as long as you’re mindful not to overeat elsewhere.
4. Cashew milk can be included in plant-based diets
Followers of a vegan or vegetarian diet can use cashew milk in place of cow’s milk for recipes from soups to sauces and even baked goods.
But please note: Cashew milk is not a direct replacement for cow’s milk in regards to protein.
For those craving ice cream, you can even findcashew milk ice creamand other frozen desserts at the store.
Naturally, cashew milk isn’t your only dairy-free option. Crump says, “It’s all a matter of taste. I recommend going with the milk you enjoy best.”
For more inspiration, read11 Delicious Dairy-Free Milk Alternatives.
FAQs
Rich in antioxidants like lutein and zeaxanthin, cashew milk helps prevent cellular damage to the eyes caused by free radicals. Consuming cashew milk can also reduce the risk of age-related macular degeneration (AMD), an eye condition which causes vision loss. It contains zinc, which may help increase immunity.
Is cashew milk high in sugar? ›
Unlike cow's milk, cashew milk does not contain any naturally occurring sugars. It does have less protein, but other nutritional benefits make up for this. In terms of taste, cashew milk has some distinct qualities. It is creamy and rich compared to dairy milk, and it has a rich nuttiness to it.
What is cashew milk good with? ›
From soups to sauces, smoothies to coffee, or even simply as a refreshing Plant Based Milk drink, the options for using it are endless.
What you need to know about cashew? ›
The cashew nut is edible and is eaten on its own as a snack, used in recipes, or processed into cashew cheese or cashew butter. The nut is often simply called a 'cashew'. Cashew can cause allergies triggered by the proteins found in the nuts.
What are the pros and cons of cashews? ›
Similarly to nuts, cashews may promote weight loss, blood sugar control, and heart health. However, there's less research on cashews than on other nuts. Therefore, more cashew-specific studies are needed to confirm these benefits. That said, there are little downsides to adding more cashews to your diet.
Which is healthier, almond or cashew milk? ›
Choosing which milk is healthier between almond vs cashew depends on how it fits into the context of your diet. Based on the nutritional comparison, both milks are similar in terms of the nutrients they provide. The main difference comes down to the brand you choose, and whether it is sweetened and/or fortified.
What are the disadvantages of cashew milk? ›
And even though cashews are rich in protein, the process of turning them into milk generally strips them of it, so the milk contains far less protein than cow's milk. Lastly, cashew milk often comes sweetened to improve the flavor. So if you aren't keen on drinking your sugars, cashew milk might not be for you.
Can diabetics drink cashew milk? ›
Drinking cashew milk may help with blood sugar control — especially in people with diabetes. Cashews contain compounds that may promote proper blood sugar control in your body. One study found that a compound in cashews called anacardic acid stimulated the uptake of circulating blood sugar in rat muscle cells ( 19 ).
Do cashews spike blood sugar? ›
In a 2018 study, researchers gave 300 participants with type 2 diabetes either a cashew-enriched diet or a typical diabetes diet. Those on the cashew-enriched diet had lower blood pressure and higher levels of HDL cholesterol after 12 weeks. The cashews also had no negative impact on blood glucose levels or weight.
Does cashew milk go bad? ›
A 2021 study found that cashew milk can last for two months or longer if unopened, according to Food Science and Technology. But, as you would expect, its shelf life decreases once the packaging has been opened. After that, you have about a week or so to consume it without the risk of food poisoning.
For overall nutrition profile, however, almond milk and cashew milk top our list. In an extremely low-calorie package, one cup of each contains approximately 25 to 50 percent of your day's calcium and 25 percent of your daily vitamin D.
Does cashew milk help you sleep? ›
Besides, milk contains tryptophan, an amino acid that helps us sleep better. Similarly, cashew contains magnesium, a mineral, which acts as a natural sedative. Magnesium deficiency may lead to sleep troubles. So, a combination of milk and cashew every night can work wonders to improve your sleep pattern.
Are cashews good for arthritis? ›
Although their specifics differ, many tree nuts — including almonds, pecans, walnuts, pistachios and cashews — are rich in nutrients such as magnesium, zinc, calcium, vitamin E, and omega-3, which may help control inflammation.
What happens when you start eating 4 cashews every day? ›
Research suggests that people who eat a small serving of cashews every day may see a small reduction in LDL "bad" cholesterol. Not only can they lower bad cholesterol, cashews may help prevent heart disease due to their high magnesium content.
What mental health benefits do cashews have? ›
Cashews and tryptophan
Experts say tryptophan is an amino acid that serves as a precursor to serotonin, which may enhance mood and potentially reduce depression rates as well play a role in sleep regulation.
Is cashew milk healthier than whole milk? ›
Compared to 1 cup of whole fat, cow milk:
Almond, rice, coconut, hemp, and cashew milk are lower in calories. Most have 25-63% of the fat of cow milk, with the exception of Hemp (8 g) All are lower in sugar (<3 g) except for Oat and Hazelnut (17 g and 13 g vs. 12 g)
What are the benefits of cashew milk at night? ›
Did you know that apart from energising you and keeping you satiated, cashews can also help you relax at the end of the day and calm your mind to ensure good night's sleep? Cashews with their creamy and slightly sweet taste is a perfect snack for your mid-day cravings.
Which milk alternative is the healthiest? ›
The healthiest milk alternative is soy milk because it's nutritionally comparable to dairy milk, says registered dietitian Jamie Nadeau. Dairy milk is an important source of protein, calcium, vitamin D and other nutrients. It contains 8 grams of protein per cup while soy milk contains just over 6 grams per cup.
