How does cashew milk compare to other types of plant-based milk?
Cashew milk is low in calories, fat and protein, so it is similar to almond milk and well behind soy milk, which is the closest plant milk to dairy on protein. Cashew milk is not clearly healthier than almond; both depend on fortification and added sugar. For the environment, soy generally looks best; almond uses a lot of water; cashew data is less settled and may be poor.
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In this article
Is cashew milk healthier than almond milk?
No clear winner. A UK consumer test found cashew milk low in calories, fat and saturated fat but very low in protein, and almond milk similar. The difference is mostly in the specific brand: how much nut it contains, whether it is fortified and whether sugar is added. Choose whichever you like, and choose unsweetened.
Cashew milk vs almond milk vs soy milk vs cow’s milk
| Per 100 ml | Protein | Calcium |
|---|---|---|
| Cow’s milk (semi-skimmed) | 3.6 g | 120 mg |
| Soy (one brand) | 3.3 g | 120 mg |
| Almond (one brand) | 0.5 g | 120 mg |
| Cashew (one organic brand) | 0.7 g | not listed |
These are single brands from one test, not averages. They show the pattern: soy is close to cow’s milk for protein, almond and cashew are not.
Is cashew milk better for the environment than almond milk?
It is uncertain. Almond is low on carbon and land use but very water intensive. A 2022 study ranked cashews the worst of 10 nuts and seeds on environmental, nutritional and social indicators, though results varied by farming system, and a separate study found cashews used the most water of the tree nuts it assessed. Impact also depends on where and how they are grown. Soy has the lowest overall impact of the common plant milks, provided the beans are not linked to deforestation.
Cashew milk vs cow’s milk
Cashew milk has far less protein, so it does not replace dairy protein; you will need protein elsewhere. Calcium and vitamins are added to many brands, so check for them if it replaces dairy.
How do you choose a plant milk?
- Pick unsweetened to limit added sugar.
- Pick fortified (calcium, B12, D) if it is your main milk, since organic versions were often unfortified.
- Compare protein per serving.
- Allergy: cashew is a tree nut; soy is also a common allergen.
People also ask
Is cashew milk healthier than almond milk?
Not clearly. They are similar: both are low in protein. Compare fortification and sugar on the label.
Is cashew milk better for the environment than almond milk?
Uncertain. Almond uses a lot of water, and cashews scored poorly in one 2022 study, so neither is a clear winner. Soy generally looks better.
Which plant milk is closest to cow's milk?
Soy milk, for protein and calcium when fortified.
Sources
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