Milk Alternatives, Part 7: Cashew Milk


Cashew Milk: Not quite milk.

Important Considerations
Important things to review when you make a decision on a milk replacement: added sugar, adequate calcium content, adequate B12, additives, dietary needs, and cost.  
Cashew milk
Cashew milk

Cashew Milk: Cashew milk is made from ground cashews and water.  It is rich and creamy.  It has a sweet, but subtle nutty flavor. I actually tried 3 different brands. I lined them all up and tasted them back to back after cleaning palate with water prior to the next taste. Cashew milk was not terrible. I personally found it be creamy and flavorful. The vanilla flavors were quite good as a replacement for creamer. I also found that was good in desserts, but especially in puddings and ice cream.  

  • Nutrition: One cup:  25-45 calories, 2 grams of fat, 1 gram or less of protein, and 1 gram of carbohydrates.  It is fortified to provide 45% of the RDA for calcium and 25% of the Vitamin D.  
  • Advantages–  Cashew milk is low in calories with one-third of the calories of cow’s milk.  It is also a naturally low carbohydrate option and you can make it at home.  
  • Disadvantages:  Low in protein.  
Pouring milk
Pouring milk

The bottom line:  This milk is not an ideal alternative to replaces milk.   I found that flavor, taste, and texture an important consideration.  Cashew milk is a decent lactose-free and vegan alternative to dairy, but it is not ideal. Make sure to read labels before you buy because many of them have additives. I personally suggest lower lactose alternatives over cashew milk, but if you choose to partake in cashew milk, choose the unsweetened versions.

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About the Author

I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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