Almond Milk vs Cashew Milk vs Oat Milk

Almond Milk vs Cashew Milk vs Oat Milk: An In-Depth Comparison

As an expert in plant-based milk alternatives, I have extensively researched the nutrition, health impacts, environmental sustainability, and overall pros and cons of the three most popular non-dairy milks – almond, cashew, and oat.

Through my in-depth analysis below, you will understand:

  • The nutritional breakdown and macronutrients of each milk
  • The environmental impact of producing each type of milk
  • The health benefits and risks of drinking these plant-based milks
  • Sensitivities and allergies associated with tree nuts and grains
  • side-by-side comparison of taste, texture, and barista performance
  • And more to help you determine which is the best option for your needs

My goal is to provide you with the most well-researched, unbiased, and expertise-driven insights on these popular milk alternatives, so you can make an informed decision aligned to your health, values, and preferences. Can You Use Almond Milk In Broccoli Cheese Soup

Let’s dive in!

Key Takeaways Almond Milk vs Cashew Milk vs Oat Milk

Oat Milk Benefits

    • 🥛 Creamiest texture
    • 🧁 Delicious natural sweetness


  • ☕️ Foams perfectly for coffee
  • 💪 Higher protein than nut milks

Cashew Milk Benefits

    • ⬇️ Ultra low calorie
    • 💧 Highly sustainable crop
    • 🫀 Supports cardiovascular health
    • 🥜 Nut allergy-friendly


Almond Milk Benefits

    • 🍵 Subtle nutty flavor
    • 🦴 High calcium for bones
    • ️💲 Budget-friendly option


  • 🚰 Sets sustainability standards


Nutritional Profile

The nutrition content in non-dairy milks can vary greatly across almond, cashew, and oats.

Here is a breakdown:

Nutrition FactsAlmond MilkCashew MilkOat Milk
Calories (per cup)3925130
Fat (per cup)2.5g2g5g
Protein (per cup)1g1g3g
Carbohydrates (per cup)1g0g16g
Sugar (per cup)0g0g7g
Calcium (%)45%20%20%
Vitamin D (%)25%20%25%


As you can see, almond milk is higher in calories and calcium compared to the other two. Oat milk contains significantly more calories, fat, protein, carbs and sugar than nut-based milks. Cashew milk is extremely low calorie and macro, perfect for strict diets. Milk Of Almond Cashew And Oat

Now, let’s explore the health implications…

Health Benefits and Risks

There are various health benefits and potential risks to consider with each milk:

Almond Milk

Almond milk provides:

  • High vitamin E levels to improve heart health, immune function, skin, and metabolism
  • Bone-strengthening calcium and vitamin D
  • Antioxidants that may lower inflammation and cholesterol

However, some downsides are:

  • Low in protein unlike dairy milk
  • [link to research] Potential weight gain over time with unsweetened varieties
  • Risk of contamination and recalls related to almond production
  • Tree nut allergies (discussed more below)

Cashew Milk

Benefits of cashew milk include:

  • Ultra low calorie, carbs, sugar compared to other plant milks
  • Healthy monounsaturated fats like olive oil
  • May improve blood pressure and cardiovascular health markers

But take note of:

  • Minimal protein and nutrients since it is water-based
  • Possible weight loss obstruction for some people needing more calories
  • Tree nut allergies

Oat Milk

Oat milk advantages:

  • Rich source of fiber to support digestive health, heart health, and weight management
  • Higher antioxidant levels that combat inflammation
  • More protein than nut-based milks

While undesirable aspects are:

  • Higher sugar if drinking sweetened varieties
  • Potential weight gain due to more calories than almond and cashew milk
  • Contains gluten and may not suitable for celiac disease or gluten sensitivity

Now that we’ve covered the nutrition and health components, let’s explore the environmental sustainability

Environmental Impact

The natural resource usage and carbon emission differs quite a bit between almond, cashew, and oat milk production:

Environmental ImpactAlmond MilkCashew MilkOat Milk
Water UsageHighLowLow
Land UsageHighLowMedium
Carbon EmissionsMediumLowLow

Almond milk has faced scrutiny for its high water usage in drought-prone California where 82% of the world’s almonds are grown in the U.S. It takes 15 gallons of water to grow just 16 almonds, which is unsustainable.

Comparably, cashew and oats are less resource intensive crops. Oats grow in cooler climates and cashews originate from tropical environments, demanding less water.

Furthermore, cashews and oats release fewer carbon emissions during production compared to almonds.

Now that we’ve gone over the sustainability impact, let’s discuss…

Allergies and Sensitivities

When it comes to allergies and intolerances, here is what you need to know:

  • Tree nut allergies: Almond and cashew milk should be avoided for tree nut allergies. These allergies can cause potentially life-threatening anaphylaxis and gastrointestinal conditions. Always check labels for cross-contamination.
  • Gluten sensitivities: Oat milk contains gluten and should be avoided for gluten sensitivities, Celiac disease, and related digestive issues. Opt for almond or cashew milk instead.
  • Soy allergies: For soy allergies, almond and cashew milk are soy-free by nature. But always double check labels.
  • Calorie restrictions: For strict low-calorie diets like intermittent fasting, cashew milk is the lowest calorie nut milk while oat milk is much higher calorie.

Now that we understand the allergen and calories context, let’s compare the taste and texture

Taste and Texture Comparison

Taste/TextureAlmond MilkCashew MilkOat Milk
TasteNutty, mildly sweetNeutral, very light nuttinessNatural sweetness, toasted oat flavor
TextureWatery, thinExtremely thin, wateryCreamy, foamy, thick
Barista SteamingDoes not foam wellFoams slightly better than almond milkFoams and steams excellently like dairy milk

In terms of taste and texture, oat milk tends to be the crowd favorite – it mimics the mouthfeel and creaminess of dairy milk quite closely while providing natural sweetness and oaty flavors.

Comparably, almond milk is more watery and cashew milk is extremely thin and neutral tasting. They do not replicate thicker, creamier dairy milk textures.

For steaming milk and making coffees like lattes, oat milk also wins regarding barista performance. It steams and foams the best to make professional quality milk drinks.

That covers most of the factors to consider between these three plant-based milk options. To summarize everything we learned…

Almond Milk vs Cashew Milk vs Oat Milk – Which is Best For You?

Almond MilkCashew MilkOat Milk
Best ForHigher protein and nutrient needsUltra-low calorie dietsCreamy texture preference
Building strong bonesCardiovascular healthCoffee drinks
Tree nut allergy-friendlyTree nut allergy-friendlyHigher calorie needs
DownsidesHigh water usageNot very nutritiousContains gluten
Contains tree nutsContains tree nutsHighest sugar content

The best plant-based milk ultimately depends on your specific nutrition needs, allergen restrictions, taste preferences, and sustainability values.

Use this comparison as a guide to determine if almond, cashew, or oat milk makes sense for your lifestyle and priorities.

Prices and Availability

The prices and availability of these plant-based milk options can differ depending on where you live and shop. Here’s an overview:

Almond milk is the most ubiquitous option found in practically any grocery store. It’s also usually the cheapest nut milk option.

Cashew milk tends to be slightly more expensive than almond milk. It may not be carried by every mainstream grocery retailer, but is easy to find at most health food stores.

Oat milk pricing lands in the middle between almond and cashew milk. It has seen a major surge in availability and affordability in recent years. Any major grocery store should stock oat milk.

Almond MilkCashew MilkOat Milk
Price$2-$4 per half gallon$4-$6 per half gallon$3-$5 per half gallon
AvailabilitySold everywhereHealth food storesMainstream retailers

So almond milk takes the edge for affordability and accessibility. But cashew and oat milk still remain competitively priced and stocked at many shops.

Homemade vs Store-Bought

You can also opt to make these plant-based milks at home. Here’s how homemade compares to store-bought:

Taste: Homemade tastes fresher and brighter without any additives or shelf-life masking flavors.

Ingredients: You control all the ingredients when making it yourself with no unwanted additives.

Cost: Making nut and oat milk at home costs a fraction compared to buying – just nuts/oats and water needed.

Convenience: Store-bought milk is more convenient while homemade takes active prep time.

Shelf life: Homemade only lasts 2-3 days in the fridge unlike store milk’s weeks or months.

If you have time and want total control over ingredients for freshness, homemade beats store-bought. But for convenience, pre-made plant milk can’t be beaten.

Best Milk For Baking, Coffee, Cereal, and More

The best milk comes down to your specific use case:

  • Baking: Oat milk mimics buttermilk the closest while cashew milk works for lighter baked goods.
  • Coffee drinks: Oat milk steams and foams perfectly.
  • Smoothies: Choose creamy oat or protein-rich almond milk.
  • Cereal: Oat milk tastes great with cereal while almond milk maintains crunch.
  • Drinking plain cold: Smooth and sweet oat milk or fresh homemade taste best on their own.

So in most applications, oat milk tends to be the most versatile plant-based milk option. But almond and cashew milk can be better options depending on factors like calories and allergies.

Milk Alternatives Compared to Cow’s Milk

How do these plant-based milks compare directly against cow’s dairy milk?

Taste and texture: Oat milk comes the closest to creamy whole dairy milk while being naturally sweet. Almond and cashew milk taste thin and watery by nature without additives.

Nutrition: Dairy milk has more protein, calcium, potassium, vitamins D and B12 levels compared to plant milks. But plant milks win for providing beneficial fats and less calories.

Sustainability: All three plant-based options use drastically less water, release fewer emissions, and minimize land usage compared to resource-intensive cow milk production.

Health: Plant milks are free of hormones, antibiotics and issues like lactose intolerance. But dairy milk may be easier for some people to digest compared to high fiber oat milk.

So ultimately there are upsides and downsides when weighing cow’s milk against these plant-based alternatives. The right choice depends on your specific health needs and sustainability footprint you wish to leave.

Frequently Asked Questions: Almond Milk vs Cashew Milk vs Oat Milk

What are the differences in nutrient content?

Almond milk is higher in vitamin E, calcium, and vitamin D than the other milks while being lower in protein. Cashew milk is extremely low nutrient but also very low calorie. Oat milk contains more protein, fiber, antioxidants than nut-based milks but also more carbs, sugar, and calories.

Which milk is the most sustainable?

Cashew and oat milk are more sustainable than almond milk regarding water usage, land usage, and carbon emissions. Almond milk has come under scrutiny for intensive water needs during almond production.

Can you make these non-dairy milks at home?

Yes, it’s easy to make nut and oat milks at home with just water and nuts or oats blended together then strained. Homemade milk has superior freshness and ingredient control without additives. But store-bought milk has a longer shelf life for convenience.

What milk foams the best for coffee drinks?

Hands down oat milk foams and steams the best out of plant-based options, mimicking dairy milk. Almond and cashew milk do not steam well. For ideal texture in coffee drinks, baristas recommend oat milk.

Which milk is the cheapest non-dairy option?

Almond milk continues to be the most affordable and ubiquitous nut milk option found everywhere. Oat milk lands in the middle price-wise. Cashew milk tends to be the priciest. But making any plant milk yourself costs a fraction of buying pre-made.

What nutrients are plant milks missing compared to dairy milk?

Plant milks miss some of the protein, calcium, vitamin D, vitamin B12, and potassium levels compared to cow’s dairy milk. But they provide valuable nutrition like healthy fats and antioxidants while being lower calorie.

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