Almond Milk vs Cashew Milk Protein

Almond Milk vs Cashew Milk Protein: Which Has More Protein?

Almond and cashew milk are two popular dairy-free milk alternatives. But when it comes to protein, which one packs more of a nutritional punch?

As plant-based diets continue to grow in popularity, more and more people are opting for nut milks over cow’s milk. Both almond and cashew milk are rich in vitamins and minerals, making them healthy stand-ins for dairy. But how do they compare when it comes to protein? Can You Use Almond Milk in Sweet Potato Pie?

Key Takeaways Of: Almond Milk vs Cashew Milk Protein

Nutrition Face-Off 🥜

✅ Cashew milk has more protein 💪

✅ Almond milk offers more calcium & vitamins 🍼

✅ Both make healthy dairy swaps 🥛

Environmental Considerations 🌎

🔶 Almond farming uses a lot of water 💧

🔷 Transport emissions higher for cashews ⛽

🔷Sustainable ingredients are ideal 🥬

Fitness & Diet Factors 🏋️♀️

🏃‍♀️ Almond milk better for weight loss diets 🥗

🚴 Cashew milk works for high protein diets 🍗

👍 Both keto-friendly in unsweetened forms 🌱


Protein Content of Almond Milk vs Cashew Milk

Protein is an essential macronutrient that plays a critical role in building muscle mass, supporting weight loss, boosting immunity, and more. For those following plant-based diets, nuts and seeds can provide a substantial amount of vegetarian protein. Protein Of Almond and Cashew Milk

When comparing the protein levels in almond milk versus cashew milk, cashew milk emerges as the higher protein option. Here’s how the protein content stacks up in one cup of each milk:

Milk TypeProtein (grams per cup)
Almond milk1 gram
Cashew milk4-10 grams


As you can see, cashew milk contains far more protein than almond milk, offering nearly 5 to 10 times more protein depending on the brand.

The amount of protein in cashew milk can also compete with the protein content found in dairy milk. For example, one cup of 2% cow’s milk contains 8 grams of protein. So cashew milk can come quite close to matching that amount.

Meanwhile, the minimal protein in almond milk makes it less ideal for those seeking plant-based protein sources.

Almond Milk vs Cashew Milk Protein

Why Cashew Milk Has More Protein

But why does cashew milk supply considerably higher protein compared to almond milk?

It comes down to differences in how these nut milks are produced:

  • Cashews have a naturally high protein content. Whole raw cashews contain over 5 grams of protein per ounce.
  • Cashew milk retains much of this cashew protein during the production process because it uses a relatively high amount of cashews.
  • Almonds are lower in protein than cashews. There’s only about 6 grams protein in a whole ounce of almonds.
  • Almond milk production uses minimal almonds, so the finished milk contains just trace amounts of almond protein.

Manufacturers need to soak significantly more almonds to produce almond milk higher in protein. But that would make it unprofitable.

So the naturally higher protein content of cashews enables cashew milk brands to offer much more protein without altering their recipes.

Additional Nutrients in Almond Milk and Cashew Milk

Aside from protein differences, what other nutritional qualities set almond and cashew milk apart?

Although cashew milk wins for protein, almond milk delivers more of certain vitamins and minerals.

Here’s a nutritional comparison between a fortified almond milk versus cashew milk:

NutrientAlmond Milk (per cup)Cashew Milk (per cup)
Calcium35% – 45% DV20% – 25% DV
Vitamin D25% DV20% DV
Vitamin E35% DV0% DV
Vitamin A10% DV0% DV
Riboflavin15% – 25% DV1% – 5% DV


Which Milk is Best For Keto and Weight Loss?

What about those on low carb, ketogenic, or weight loss diets? Which nut milk aligns better with keto or low carb lifestyles?

Between almond milk versus cashew milk, almond milk is the lowest carb option making it the top pick for keto diets.

Here is the carb comparison:

Milk TypeNet Carbs
Almond milk1 gram
Cashew milkNo sugar added: <1 gram Carb count varies more than almond milk based on brand

With just 1 gram of net carbs per cup, unsweetened almond milk fits perfectly into a keto diet. Low carb cashew milk can also work but may contain slightly more carbs depending on options available in your area.

Going with almond milk is also smart for weight loss and diabetes diets aiming to limit carbs and added sugars. Compared to cow’s milk, both almond and cashew milk contain zero cholesterol as well.

So those seeking a low carb, low sugar milk alternative should opt for almond milk over cashew.

Almond Milk vs Cashew Milk Protein

Taste Test: Almond Milk vs Cashew Milk

Alright, enough with the numbers! When it comes down to taste and creaminess, is one milk better than the other?

In the battle of almond milk versus cashew milk for taste and texture:

  • Almond milk offers a light, refreshing flavor. Its watery consistency makes it work well for drinking, smoothies, and cereal but not for foaming up or creamy uses.
  • Cashew milk delivers a rich, creamy mouthfeel similar to dairy milk. Its neutral flavor and thick texture performs well in coffee drinks, smoothies, soups, and more.

So if you’re just drinking it straight or pouring it on cereal, almond milk makes the better choice. But for adding creaminess to recipes and drinks, nothing beats cashew milk.

Cost Comparison: Almond Milk vs Cashew Milk

A final factor to consider – how do these two nut milk options compare cost wise?

Due to high demand globally, almond milk reigns supreme as the more affordable option. Simple economics of scale makes almond milk cheaper for manufacturers to produce.

Cashew milk has grown in popularity but still costs manufacturers more money to produce. That gets passed onto consumers through steeper prices.

Here’s a pricing comparison based on popular unsweetened varieties available on Amazon:

Milk TypeAverage Price (as of January 2023)
Unsweetened Almond Milk$2.28 per quart ($0.57 per cup)
Unsweetened Cashew Milk$10.99 per quart ($2.75 per cup)

As you can see, almond milk is significantly cheaper – nearly 5x less expensive per cup! Cashew milk tastes delicious but will cost you over twice as much.

Verdict: Almond milk gives you better value for your money and makes the most budget friendly choice between the two.

Almond Milk vs Cashew Milk Protein

The Bottom Line: Cashew Milk Wins for Protein, Almond Milk Wins Overall

Now that we’ve compared these two popular nut milks across all fronts, which one comes out on top?

If you’re solely focused on getting as much plant-based protein as possible, cashew milk beats almond hands down. With up to 10 grams of protein per cup, it offers exponentially more protein.

However, if you weigh all factors equally – nutritional value, carbs, taste, price – almond milk claims the winning spot for best nut milk overall:

  • Packs lots of bone-healthy calcium and vitamin D
  • Contains antioxidant vitamin E
  • Works for low carb keto diets with only 1 gram carb
  • Offers light and refreshing taste
  • Costs significantly less than cashew milk

For most people, almond milk makes the best dairy-free milk substitute that’s affordable, versatile, nutritious, and lower carb. But cashew milk stands strong as an excellent high protein option.

So choose almond milk as your everyday nut milk for drinking, pouring over cereal, smoothies, and more. Then keep cashew milk on hand when you want to add extra creaminess and protein! Together they make the perfect nut milk duo.

Making Your Own Almond Milk vs Cashew Milk

Want to try making your own homemade almond or cashew milk? The process for making both at home is fairly simple.

Benefits of homemade nut milk:

  • Avoid additives like carrageenan
  • Control ingredients going into your milk
  • Adjust thickness and creaminess
  • Often cheaper than store-bought

Let’s look at an overview of the basic recipe and steps for each type of DIY nut milk.

Ingredients Needed

Almond milk:

  • Raw almonds
  • Water
  • Pinch of salt (optional)
  • Sweetener like honey if desired

Cashew milk:

  • Raw cashews
  • Water
  • Salt (optional)
  • Sweeteners (optional)
  • Vanilla (optional)
Almond Milk vs Cashew Milk Protein

Directions to Make Nut Milk

Homemade almond milk directions:

  1. Soak 1 cup raw almonds overnight
  2. Drain and rinse almonds
  3. Add almonds and 4 cups fresh water to high speed blender
  4. Blend for 60-90 seconds until smooth consistency reached
  5. Strain blended almond mixture through cheesecloth or nut milk bag
  6. Squeeze out milk; compost leftover almond pulp
  7. Transfer almond milk to an airtight jar and refrigerate for up to one week

Homemade cashew milk directions:

  1. Soak 1 cup raw cashews for 2 to 4 hours
  2. Drain cashews and rinse thoroughly
  3. Add cashews and 2 cups fresh water to a high speed blender
  4. Blend for 60 to 90 seconds until thick and creamy
  5. Strain blended cashew mixture through a cheesecloth over a large bowl
  6. Gather edges of cheesecloth and squeeze milk out; compost cashew pulp
  7. Transfer strained cashew milk to an air-tight container and chill overnight or up to 5 days

As you can see, the processes are very similar with just a few tweaks to soaking times and milk to water ratios. Plus cashew milk requires less water since cashews have a creamy texture naturally.

Verdict: Almond milk takes more time (overnight soaking), while cashew milk comes together more quickly for those short on time.

Baking and Cooking Uses for Almond Milk vs Cashew Milk

Homemade almond or cashew milk also shines when it comes to vegan baking recipes or creating creamy dairy-free sauces. Having control over the ingredients means your baked goods come out tasty without weird additives or preservatives.

But with baking especially, the characteristics of each milk makes certain dishes better suited to almond or cashew milk.

Almond milk works well for:

  • Pancakes
  • Waffles
  • Cakes
  • Fruit tarts
  • Light cream sauces

Cashew milk excels in:

  • Cream soups
  • Curries
  • Puddings
  • Chia pudding
  • Ice cream

The reasons come down to:

  • Cashew milk mimics heavy cream better thanks to higher fat
  • Almond milk avoids heaviness in delicate baked goods
  • Thicker cashew milk makes ice cream, puddings and soups richer

So in your plant-based kitchen, almond milk serves as an all-purpose ingredient while cashew milk takes over the creamier dishes.

Almond Milk vs Cashew Milk Protein

Are Almond or Cashew Milk Barista Blends Better For Foam?

What if you want foamy cappuccinos or lattes using nut milk instead of dairy? Can either almond milk or cashew milk foam up enough to make foam art and velvety foam tops?

Traditional nut milk struggles to foam up sufficiently due to low protein and fat content. But new specially formulated “barista blends” change the game for almond and cashew foam ability.

Barista almond milk often includes:

  • Added pea protein
  • Sunflower oil
  • Gums and emulsifiers
  • Higher almond content

Meanwhile, barista cashew milk tends to contain:

  • Extra cashews for thickness
  • Coconut cream for fatty foam
  • Added protein boosters
  • Natural stabilizers

The result? Both create rich, micro-foam perfect for steaming or frothing like dairy milk.

When comparing barista almond versus barista cashew milk:

  • Almond milk foam forms easily, holds stiff peaks well but lacks taste
  • Cashew milk foam excels in flavor and creaminess but peaks less stiffly

So they both make latte art-worthy foam. Almond wins slightly for frothability while cashew offers a superior flavor payoff.

Adding Protein Powder to Nut Milk for Extra Protein

We know cashew milk naturally supplies more protein than almond milk. But what if you want to add even more protein to either nut milk?

This is where adding protein powders comes in handy. They conveniently boost the protein content in any homemade nut milk recipe.

Some top protein powders to mix into almond or cashew milk:

Plant-based protein powders:

  • Pea protein powder
  • Hemp protein powder
  • Brown rice protein powder
  • Soy protein powder

Dairy-based protein powders:

  • Whey protein powder
  • Casein protein powder
  • Milk protein powder

To make it:

  1. First prepare your homemade nut milk
  2. Add the desired protein powder to the blender
  3. Blend nut milk with protein powder until fully mixed in
  4. For thick smoothies, less water yields thicker texture
  5. Drink immediately or store 3-5 days refrigerated

Adding just a scoop or two of protein powder can double, triple or even quadruple the protein content in your almond or cashew milk. It makes for a nutrient packed, extra creamy beverage!

The Environmental Impact of Almond vs Cashew Milk

In comparing plant-based milk options, examining sustainability and environmental impact also deserves attention. Specifically, almond milk faces scrutiny for its high water usage requirements.

So how do almond and cashew milk stack up eco-wise?

Key environmental considerations:

Water usage:

  • It takes 15.3 gallons of water to grow JUST 1 almond. Extremely high!
  • Cashew farming uses significantly less water.

Carbon footprint:

  • Transporting cashews long distances increases carbon emissions
  • Almond orchards nearby may mean lower transport miles

Land usage:

  • Large almond orchards displace natural habitat
  • Less land needed for most cashew farming

Sustainability certifications:

  • Some almond farms have sustainability certification
  • Rainforest Alliance works with ethical cashew producers

Verdict: Cashew milk edges out almond milk overall based on lower water usage. But buying sustainable ingredients remains most key for eco-friendly plant-based milk.

Almond Milk vs Cashew Milk Protein

Are Either Almond or Cashew Milk Safe When Pregnant?

Finally, can pregnant women safely consume almond or cashew milk as dairy milk alternatives?

The consensus is both milks pose no risk during pregnancy or breastfeeding. But as always, check with your doctor about any dietary concerns.

Some important notes:

  • Both supply healthy fats, vitamins and minerals beneficial during pregnancy/breastfeeding
  • Choose unsweetened varieties to limit sugar and add-ins
  • BPA-free packaging is important when pregnant
  • Allergies may appear when pregnant, so monitor any reactions

As with anyone, those who are pregnant should ensure adequate intake of protein, omega-3s, vitamin B12, vitamin D, calcium, and other nutrients. Work with a nutrition professional to address special nutrient needs this time.

In most cases, enjoying home prepared unsweetened almond or cashew milk can safely fit into an expectant mom’s balanced diet!

The Bottom Line: How to Choose the Best Nut Milk

Whether you are pregnant, limiting carbs, focused on cost and sustainability, or simply want creamy coffee drinks, almond and cashew milk both have a place in a plant-based diet.

Here is a quick guide on choosing the ideal nut milk for your needs:

Choose almond milk when you want:

  • Lowest carbs for keto
  • Nutritional fortification like calcium and vitamin D
  • Lighter flavor for drinking and smoothies
  • Budget friendly option under $4 per quart

Go with cashew milk when you desire:

  • Highest protein
  • Creamy texture for recipes
  • Foamability for lattes
  • Richer flavor in coffee drinks

For those concerned about sustainability:

  • Opt for certified environmentally friendly and ethical ingredients
  • Support responsible almond and cashew producers
  • Seek out locally sourced nuts when possible

Frequently Asked Questions

Which milk is healthier, almond or cashew?

Both almond and cashew milk are healthy options depending on your specific nutritional needs. Almond milk contains more bone-strengthening calcium and vitamin D. Cashew milk offers more protein. Those limiting carbs or sugar may prefer almond milk. Overall both can fit into a balanced diet.

Is cashew or almond milk better for weight loss?

Almond milk may be the better option for weight loss due to lower calories and carbs. One cup contains just 60 calories and 2.5 grams carbs, whereas one cup cashew milk has 100 calories and 1-2 grams carbs. Still, calories from nuts and seeds tend to be filling. For weight loss, choose unsweetened varieties and watch portion sizes of both.

Can you make almond or cashew yogurt?

Yes, both almond and cashew milk can be turned into dairy-free yogurt in your slow cooker or Instant Pot! The process involves straining nut milk to increase the protein content, then adding yogurt starter cultures and fermenting 6-12 hours. Cashew yogurt tends to be thicker and tangier due its natural fats while almond yogurt is lighter tasting.

What has more carbs, almond or cashew milk?

Almond milk contains fewer net carbs overall, with just 1 gram of carb per cup. Cashew milk ranges from 1-2 grams carbs depending on brand and sweeteners used, so almond milk wins for lowest carb content. For keto diets, always check labels as carb counts can vary between flavored vs unsweetened varieties.

Can you use almond or cashew milk for baby formula?

Neither almond milk or cashew milk work as total replacements for breastmilk or baby formula. Babies under 12 months should not drink straight nut milks. Nut-based “infant formulas” for babies are specially formulated to provide more complete nutrition. Check with your pediatrician before making any substitutions. Toddlers can begin incorporating small amounts of dairy or nut milks after 12 months with medical guidance.

2 thoughts on “Almond Milk vs Cashew Milk Protein”

Leave a Comment