Cashew Milk vs Almond Milk?

The Short Answer

When choosing between cashew and almond milk, neither option is nutritionally superior. Both provide a low-calorie, dairy-free base that is fundamentally just nut-flavored water.

Cashew milk is the creamier choice for coffee, while almond milk offers a nuttier flavor and slightly more natural Vitamin E. Both work well in recipes, but they behave differently depending on the brand and how they are heated.

But the real difference lies in their hidden costs. Almond milk drains California's water supply, while the cashew industry relies on toxic, exploitative labor. Your decision shouldn't just be about taste—it should be about which ethical compromise you're willing to make, and buying from transparent brands.

Why This Matters

Nut milks are a booming business, but most commercial cartons contain less than 2% actual nuts. The rest is just water, synthetic vitamins, and industrial thickeners designed to mimic the mouthfeel of dairy. If you want real nutrition, you are much better off exploring Plant Vs Cow Milk Nutrition.

Almonds are notoriously thirsty crops, requiring an estimated 371 liters of fresh water to produce a single liter of milk. With 80% of the world's almonds grown in drought-stricken California, this agricultural footprint is highly unsustainable. This is why many eco-conscious consumers are abandoning almonds entirely.

Cashews use significantly less water, but the human cost of cashew harvesting is horrifying. Cashew shells contain anacardic acid—a highly toxic compound closely related to poison ivy.

Because mechanization is difficult, underpaid female workers in India and Vietnam shell cashews by hand, suffering severe acid burns. This grueling, dangerous labor makes cheap cashew products possible.

If you are buying cheap cashew milk, you are likely funding forced labor and physical abuse. Finding fair-trade, ethically sourced cashews is an absolute necessity if you want to drink this plant milk with a clear conscience.

What's Actually In Almond and Cashew Milk

Whether you choose almond or cashew, the ingredient lists on commercial brands look nearly identical. If you're comparing Oat Vs Almond Healthier, you'll notice nut milks generally have fewer carbs, but they often share the same problematic additives.

• Filtered Water — This makes up roughly 98% of your carton. You are paying a premium for shipped water.
• Almonds or Cashews — Most brands use an abysmal amount of actual nuts. Clean brands use up to 10% nuts, while budget brands hover around a meager 2%.
• Locust Bean and Gellan Gum — These thickeners hide the watery reality of the product. They can also cause bloating and digestive distress. Gums Plant Milk Bad
• Synthetic Vitamins — Calcium carbonate and Vitamin D2 are added to mimic cow's milk. These cheap, lab-made fortifications are poorly absorbed by the body. Plant Milk Calcium Absorbable
• Cane Sugar — Original and flavored versions pack up to 7 grams of added sugar per cup. Always opt for unsweetened to avoid constant blood sugar spikes. Least Sugar Plant Milk

What to Look For

Green Flags:

• Two to three ingredients — Water, nuts, and salt are all you need. Anything else is just a cheap filler used to maximize profit.
• Fair-Trade Certification — This is non-negotiable for cashew milk. It ensures the workers were paid fairly and given protective gear against acid burns.
• Organic Nuts — Almonds are a heavily pesticide-sprayed crop. Choosing organic protects the bee population and keeps glyphosate out of your body.

Red Flags:

• Long ingredient lists — If it reads like a chemistry experiment, leave it on the shelf. Thickeners and emulsifiers are entirely unnecessary if a brand uses enough nuts.
• "Original" flavor labels — This is industry code for "sweetened." Always look for the word "unsweetened" on the front label.
• Mystery sourcing — If a brand won't tell you where their cashews come from, assume the worst. Transparency is your only defense against human rights abuses in the supply chain.

The Best Options

Finding a clean nut milk means ignoring the marketing and reading the back of the carton. If you want to know more about specific mainstream brands, read our deep dives on whether Is Elmhurst Good or if Is Malk Worth It.

The Bottom Line

1. Buy unsweetened, three-ingredient milks. This is the only way to avoid inflammatory gums and hidden sugars.

2. Demand fair-trade cashews. Never buy budget cashew milk unless you want to support toxic and abusive labor practices.

3. Consider making your own. Soaking and blending organic nuts at home is the cheapest and cleanest way to drink nut milk. Homemade Almond Milk Better

FAQ

Which is better for weight loss?

Both are excellent choices for weight loss, provided you buy the unsweetened versions. Unsweetened almond and cashew milk both hover around 25 to 40 calories per cup, making them significantly lighter than oat or dairy milk.

Can I substitute one for the other in coffee?

Cashew milk is the superior choice for coffee because of its naturally creamy texture. Almond milk is notoriously thin and tends to separate when it hits hot, acidic coffee. If you want a true latte experience, you might need to look into the Best Barista Oat Milk.

Is homemade nut milk healthier?

Yes, making it at home gives you complete control over the ingredients and the nut ratio. Store-bought milks are mostly water, but a homemade batch delivers significantly more healthy fats, protein, and actual nutrition. Be aware that it will lack the shelf life of commercial brands. Homemade Plant Milk Shelf Life

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