Cashew Milk vs Oat Milk: How To Choose?

In this article, we are going to compare cashew milk and oat milk to see how they compare in many aspects including calories, nutritional content, taste, usage, effects on weight loss, and environment.

To make this comparison as fair as possible and get a realistic picture of how cashew and oat milk compare, we’ve used USDA’s date on products that are unsweetened and that aren’t fortified or that are minimally fortified if the completely unfortified product isn’t available.

Both cashew and oat milk are dairy-free, and therefore suitable for vegans and people that stick to a plant-based diet for a variety of reasons, but there are also many differences between these plant-based drinks.

Let’s see what cashew and oat drinks are, how they are produced, and finally how they compare in various ways.

You can also check out other non-dairy milk comparisons if you want to learn more.

What is Cashew Milk and How It’s Made?

The market for substitute milk is growing day by day. This sector, which was formerly dominated by almond, oat, and soy products, now has a range of plant-based milk, which each offers a different taste and unique nutritional advantages.

Cashew milk seems to be an ideal compromise, offering a low-calorie alternative with a creamier texture than most nut milk. It also is packed with minerals, healthy fats, vitamins, and other plant-based elements.

Cashew milk, which is available in sweetened and unsweetened variants, may substitute for cow’s milk in the majority of recipes.

Cashew milk has a range of beneficial lipids, proteins, minerals, and vitamins, including cashews themselves.

This incredibly nutritious beverage gets the majority of its content from unsaturated fatty acids, which are known to improve heart health and give a variety of other advantages.

In comparison to handmade cashew milk, commercial varieties are often enriched with additional minerals and vitamins and they contain greater quantities of certain components overall.

What is Oat Milk and How It’s Made?

Oat milk is one of the plant-based milks that is gaining popularity at the fastest pace.

It is naturally lactose-free and nut-free, but there are also gluten-free oat milk products, produced from gluten-free oats, and these products are suitable for people who have celiac disease or are gluten sensitive.

Although oats do not contain gluten by nature, the major source of exposure to gluten is cross-contamination caused by the wheat processing equipment.

Oat milk is a very popular choice for coffee, and many ‘barista’ plant-based milks are actually based on oat milk.

It is naturally higher in carbs than most other plant-based milks, so you should always try to choose products without added sugar, as it is already a relatively sweet drink.

Due to its creamy texture it’s often used in different dishes, such as curries, and is also available in its flavored versions. Oat yogurts are also available.

Similarly to other similar products, most oat milk products are fortified with different vitamins and minerals, most commonly with vitamins B-12 and D, as well as calcium.

Cashew vs Oat Milk Nutrition and Calories

In this section, we’ll analyze the similarities and differences between cashew milk and oat milk based on nutritional information provided by USDA.

Macronutrients

Plant-based milks mostly consist of water, and cashew and oat milks are no exceptions.

3.5 oz or 100 g of cashew milk contains 54 calories, and consists mostly of fat (4.17 g), followed by carbs (2.92 g) and protein (1.67 g).

Speaking of oat milk, the same amount contains 48 calories, and consists mostly of carbs (5.1 g), followed by fat (2.75 g) and protein (0.8 g).

The table below compares the nutrition of a 3.5-ounce (100-gram) portion of cashew milk to the same amount of oat milk.

Fiber

Fiber is important for our health as it keeps us feeling full, prevents constipation, lowers sugar spikes and regulates sugar levels, lowers total and LDL cholesterol, and provides many other benefits.

When it comes to dietary fiber, oat milk is a better choice. It contains 0.75 g per 3.5oz (100g), while cashew milk is lower in dietary fiber with 0 g.

Micronutrients

What about micronutrients (vitamins and minerals) in cashew and oat milk?

The table below shows the most important vitamins and minerals in unfortified or minimally fortified plant-based drinks available in the market. Some of these nutrients are hard to get on a vegan diet.

Weight Loss

If you’re trying to lose weight, you probably want to know whether cashew or oat milk is better for you.

Cashew and cashew are very similar in calories.

Cashew milk has 54 calories per 3.5 oz (100 g), while oat milk has 48 calories, so speaking strictly about calories, there’s no much difference.

Cashew vs Oat Milk Taste and Uses

Cashew milk is a nut-based milk alternative similar to almond milk. Cashew milk is a little creamier than almond milk.

Most people prefer cashew milk to almond milk because of its thick consistency and mild taste. It has a subtle nutty flavor that may complement your baked items.

Cashew milk can be used to make creamy smoothies, soups, and pasta sauces. You can use it as a cream alternative with oat milk in a cream-based sauce.

You can add cashew milk to puddings and even use it to make vegan ice cream. Cashew milk with less water can give a cheesy consistency. You can use it for your vegan mac and cheese.

It can be also used as a salad dressing as well. You can add cashew milk to your breakfast cereals and oatmeal.

Some people find oat milk preferable to almond milk because of its creamy consistency, classical oat aftertaste, and hint of sweetness. It is without a doubt the best alternative to nut-based milk.

Oat milk has high nutrient density. It can also promote satiety after consumption because of its high protein and fiber content.

Oat milk makes the best creamer for coffee and tea due to its consistency and texture.

Additionally, it is the finest plant-based option for baking due to its perfect viscosity. Its slight oaty flavor can complement your cakes, brownies, and muffins.

You can also use unsweetened oat milk for making soups and puddings. Oat milk can maintain the consistency and enhance the taste of your broccoli, squash, or tomato soups. Oat milk can add creaminess to your mashed potatoes recipes.

If you have allergies, make sure that you read about nut and gluten-free labels when buying commercial oat milk.

Conclusion

Cashew milk and oat milk are both plant-based, non-dairy beverages, suitable for vegans.

Cashew milk and oat milk have their similarities and differences, but both are nutritious and a healthful addition to your diet. When available, always choose unsweetened, fortified products or try making them at home.

Plant milks, including cashew and oat milks are easy to add to a diet, and can be used in varieties of recipes and dishes.

Fortified products will help get different nutrients, including micronutrients that are usually hard to get on a plant-based diet, such as vitamin B-12, vitamin D, calcium and others.

If you’re willing to learn more about these non-dairy milks, read our articles about them: Cashew Milk and Oat Milk.

Other Cashew Milk Comparisons

• Almond vs Cashew
• Barley vs Cashew
• Cashew vs Coconut
• Cashew vs Macadamia
• Cashew vs Pea
• Cashew vs Rice
• Cashew vs Soy

Other Oat Milk Comparisons

• Almond Milk vs Oat Milk
• Barley Milk vs Oat Milk
• Coconut Milk vs Oat Milk
• Macadamia Milk vs Oat Milk
• Oat Milk vs Pea Milk
• Oat Milk vs Rice Milk
• Oat Milk vs Soy Milk