Is Cashew Milk Healthier Than Almond Milk?
What a Dietician Wants You to Know About About Cashew Milk
Almond milk has been in the spotlight for a while since it's a great low-calorie, dairy-free alternative to regular milk. And if you go for the unsweetened variety, it's also sugar- and carb-free!
While picking up your half gallon of almond milk, you probably noticed another milk on the market made from cashews. It's been gaining popularity for its creamier consistency, but you may have avoided it because you assumed it was higher in fat or calories than almond milk. Check out the chart below to see how the two compare.
| 1 cup | Original Almondmilk | Unsweetened Almondmilk | Unsweetened Vanilla Almondmilk | Vanilla Almondmilk | Original Cashewmilk | Unsweetened Cashewmilk | Unsweetened Vanilla Cashewmilk |
| Calories | 60 | 30 | 30 | 90 | 60 | 25 | 25 |
| Total Fat (g) | 2.5 | 2.5 | 2.5 | 2.5 | 2.5 | 2 | 2 |
| Cholesterol (mg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Sodium (mg) | 160 | 160 | 160 | 160 | 170 | 160 | 160 |
| Potassium (mg) | 35 | 35 | 35 | 35 | 30 | 25 | 25 |
| Carbs (g) | 8 | 0 | 0 | 16 | 9 | 1 | 1 |
| Fiber (g) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Sugars (g) | 7 | 0 | 0 | 16 | 7 | 0 | 0 |
| Protein (g) | 1 | 1 | 1 | 1 | 0 | 0 | 0 |
| Calcium (%) | 45 | 45 | 45 | 45 | 45 | 45 | 45 |
| Vitamin D (%) | 25 | 25 | 25 | 25 | 25 | 25 | 25 |
| Iron (%) | 2 | 2 | 2 | 2 | 4 | 2 | 2 |
| Vitamin B12 (%) | 0 | 0 | 0 | 50 | 0 | 0 | 0 |
Are you surprised at how similar they are nutritionally? That's because they are made the same way, with a small amount of soaked nuts, a lot of water, and vitamin fortification. Certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition says they're not a great source of protein, so if you're looking for something comparable to milk, "soy milk is a pretty good choice, as one of the few nondairy milks that has protein, and is usually fortified with vitamin B12 as well." A one-cup serving has 80 calories, four grams of carbs, and seven grams of protein. But if you're watching your calories and carbs, almond and cashew milk are good options.
