Cashew Milk Nutrition: Benefits, Side Effects, & How To Prepare

A creamy, low-calorie dairy alternative rich in healthy fats and vitamins for daily use.

By Medha deb

Created on Sep 18, 2025

A creamy, low-calorie dairy alternative rich in healthy fats and vitamins for daily use.

Cashew milk has quickly emerged as a favorite among plant-based milk alternatives, prized for its creamy texture, mild flavor, and impressive range of nutrients. Whether you are vegan, lactose-intolerant, or simply seeking a healthful, low-calorie beverage, cashew milk offers a delicious addition to your daily routine. This article explores cashew milk’s nutrition facts, health benefits, potential side effects, preparation methods, and answers to frequently asked questions about this popular nut-based drink.

What Is Cashew Milk?

Cashew milk is a non-dairy beverage produced by blending whole cashews with water and often straining the mixture (though homemade versions may leave in all the pulp for added nutrients and creaminess). It can be found in sweetened and unsweetened varieties. Most commercial brands also fortify the milk with vitamins and minerals to enhance its nutritional profile and make it comparable to cow’s milk in key nutrients.

Homemade cashew milk is usually thicker and contains more fiber, protein, and healthy fats than commercial versions.
Store-bought cashew milk is often lower in calories and fat, but is typically fortified with calcium, vitamin D, and B vitamins.

Nutrition Profile: Cashew Milk vs. Other Milks

The nutritional composition of cashew milk can vary widely based on the recipe or manufacturer, but here’s a general comparison between homemade, commercial cashew milk, and cow’s milk:

Nutrients	Homemade Cashew Milk (1 cup / 240ml)	Commercial Cashew Milk (1 cup / 240ml, unsweetened)	Whole Cow’s Milk (1 cup / 240ml)
Calories	160	25	150
Carbohydrates	9g	1g	12g
Protein	5g	<1g	8g
Fat	14g	2g	8g
Fiber	1g	0g	0g
Magnesium	20% DV	0% DV	8% DV
Iron	10% DV	2% DV	0% DV
Potassium	5% DV	1% DV	10% DV
Calcium	1% DV	45% DV*	30% DV
Vitamin D	0% DV	25% DV*	25% DV

*Fortified; values may vary by brand.
DV = Daily Value

Cashew milk is naturally lactose-free, cholesterol-free, and low in saturated fat.
Homemade versions are richer in protein, magnesium, and healthy unsaturated fats but lower in calcium and vitamin D unless fortified.
Commercial varieties tend to be much lower in protein and fiber than homemade cashew milk.

Health Benefits of Cashew Milk

Cashew milk provides numerous potential health benefits for a wide range of consumers, especially when used as part of a healthy, balanced diet.

1. Supports Heart Health

Cashew milk contains unsaturated fats (monounsaturated and polyunsaturated fatty acids) that are beneficial for heart health and may help lower “bad” cholesterol levels.
It is a source of potassium and magnesium—minerals known to support optimal blood pressure and reduce cardiovascular disease risk.
Replacing saturated fats with unsaturated fats (such as those found in cashew milk) may lower the risk of heart disease.

2. Eye Health Protection

Lutein and zeaxanthin are antioxidants abundant in cashews, which help protect the eyes by neutralizing free radicals.
Regular consumption of lutein and zeaxanthin is linked to a reduced risk of age-related macular degeneration (AMD) and cataracts.
Drinking cashew milk may help maintain long-term retinal health, especially as part of a diet rich in other colorful fruits and vegetables.

3. Skin Health & Immunity

Vitamins E and K in cashew milk contribute to skin health, good wound healing, and overall immune system support.
The antioxidants in cashews may help reduce oxidative stress and protect the skin from environmental damage.

4. Bone Health

Most commercial cashew milk is fortified with calcium and vitamin D, which help support bone strength and reduce the risk of osteoporosis.
Homemade cashew milk, unless fortified, is low in calcium but still contains magnesium, important for bone metabolism.

5. Aids Weight Management

Unsweetened cashew milk is generally low in calories and fat, making it suitable for those seeking to manage or lose weight.
The creamy texture and taste can substitute higher-calorie creams and dairy products in recipes.
The slightly higher fiber in homemade versions can contribute to a feeling of fullness.

6. Supports a Dairy-Free or Plant-Based Diet

Cashew milk is naturally free from lactose, making it a safe option for those with lactose intolerance or dairy allergies.
It is suitable for vegan and vegetarian diets as it contains no animal-derived ingredients.

7. May Benefit Blood Sugar Control

Unsweetened cashew milk has a low carbohydrate content and low glycemic index, which may help prevent blood sugar spikes.
The modest fiber content in homemade versions could help improve blood sugar regulation.

Potential Side Effects of Cashew Milk

Despite its many benefits, there are some potential side effects and cautions to keep in mind:

Nut Allergies: Cashew milk is unsafe for people with tree nut allergies and can trigger severe allergic reactions.
Low Protein Content: Compared to cow’s milk or soy milk, commercial cashew milk is much lower in protein (<1g per cup). This may make it less suitable as a primary milk source for young children or those seeking high protein intake.
Added Sugars & Preservatives: Some commercial cashew milk brands contain added sugars, stabilizers, and preservatives, which may not be suitable for everyone, especially those managing weight or blood sugar.
Insufficient Calcium (Homemade): Homemade versions contain very little calcium, so those relying on homemade cashew milk as a primary beverage should ensure adequate calcium from other dietary sources.
Potential Oxalate Content: Cashews carry oxalates, compounds that may contribute to kidney stone formation in susceptible individuals. The oxalate content in cashew milk is lower than that in cashew nuts, but people prone to kidney stones should consult with a healthcare provider.

How To Prepare Cashew Milk at Home

Making cashew milk at home is simple and lets you control the flavor, texture, and nutritional content. Here’s an easy method:

Soak 1 cup of raw cashews in water for 2–4 hours (or overnight). Drain and rinse.
Blend cashews with 3–4 cups of water until smooth and creamy (about 1–2 minutes on high power).
For a smoother milk, strain through a cheesecloth or nut milk bag (optional; unstrained cashew milk is creamier and retains more fiber).
Flavor options: Add a pinch of salt, a splash of vanilla extract, or 1–2 pitted dates for sweetness, if desired.
Refrigerate in a sealed bottle for up to 3–4 days. Shake well before use as separation is natural.

Uses of Cashew Milk

Cashew milk’s rich, velvety texture makes it a versatile ingredient and beverage. Here are some popular ways to use cashew milk:

As a dairy-free drink or in cereal, smoothies, and coffee
Replacing dairy milk in baking or cooking for vegan recipes
In soups, sauces, and creamy salad dressings
Making homemade ice creams or desserts
As a base for plant-based cheeses or yogurts

Its neutral, slightly nutty flavor complements both sweet and savory dishes.

Cashew Milk vs Other Plant-Based Milks

Milk Type	Calories (per cup)	Protein (per cup)	Main Strength
Cashew Milk (unsweetened)	25	<1g	Very creamy, rich in unsaturated fats, low in calories
Almond Milk (unsweetened)	30–35	1g	Low in calories, mild flavor
Soy Milk (unsweetened)	80–90	7–9g	Highest protein, closest to cow’s milk in nutrients
Oat Milk (unsweetened)	120	3g	Creamy, higher in carbs and calories
Coconut Milk (beverage)	45	0g	Tropical flavor, higher saturated fat

Cashew milk stands out for its creaminess, making it especially suitable for coffees, desserts, and savory sauces.

Who Should Avoid Cashew Milk?

Individuals with tree nut allergies
Those seeking a high-protein milk substitute (consider soy or pea milk instead)
Young children (as a primary drink) without medical advice, due to low protein and calorie content
People requiring strict control of dietary oxalates (consult your physician)

Frequently Asked Questions (FAQs)

Q: Is cashew milk healthier than almond milk?

A: Both are nutrient-rich, low-calorie options. Cashew milk is creamier and slightly higher in unsaturated fats, while almond milk may have more vitamin E if fortified. The best choice depends on your taste, nutrient needs, and dietary restrictions.

Q: Can you drink cashew milk daily?

A: Yes, most people can enjoy cashew milk daily as part of a balanced diet. Ensure you receive enough protein and calcium from other sources if cashew milk is your primary milk.

Q: Is cashew milk good for weight loss?

A: Unsweetened cashew milk is low in calories and fat, making it suitable for calorie-controlled diets. Always check for added sugars and unnecessary additives in store-bought versions.

Q: Is cashew milk safe for toddlers?

A: Cashew milk (like other plant-based milks) should not replace breast milk or infant formula for children under 1 year. For older toddlers, consult a pediatrician before using cashew milk as a substitute, due to its low protein content.

Q: How long does homemade cashew milk last?

A: Homemade cashew milk typically keeps fresh in the refrigerator for 3 to 4 days. Shake well before using, as separation is natural.

Takeaway

Cashew milk is a nutritious, creamy, and versatile dairy alternative packed with healthy fats, vitamins, and minerals. While it is low in calories and protein compared to cow’s or soy milk, it’s suitable for those seeking a lactose-free, plant-based option. Enjoy its unique taste and texture in both sweet and savory dishes—just be mindful of commercial additives and potential allergies.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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