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Is Cashew Milk Good for You? Benefits, Calories, and More

In this article, we will discuss the nutritional table of cashew milk, its potential health effects, how it is produced, the deterioration process, side effects, and sustainability.
Zeynep Ozdemir, RDN

Written by Zeynep Ozdemir, RDN. Updated on December 20, 2022.

The market for substitute milk is growing day by day. This sector, which was formerly dominated by rice 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.

Before choosing cashew milk, you may have question marks in your mind. In this article, we will discuss the nutritional table of cashew milk, its potential health effects, how it is produced, the deterioration process, side effects, and sustainability.

Cashew Milk Nutritional Info and Calories

Cashew milk has fewer calories than coconut milk, oat milk, and dairy milk. It may be enriched with a range of essential vitamins, including vitamin A, vitamin E, vitamin D, iron, and calcium.

According to USDA (U.S. Department of Agriculture) food data central, a 100-ml serving of cashew milk offers the following nutritional values:

Energy: 54 kcal
Protein: 1.67 g
Fat: 4.17 g
Carbohydrate: 2.92 g
Fiber: 0 g
Calcium: 6 mg
Iron: 0.42 mg
Potassium: 60 mg
Sodium: 4 mg
Vitamin D: 0 IU

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.

It’s possible that the levels of nutrients in handmade versions are different from those in store-bought kinds.

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.

On the other hand, they often include a lower amount of fat and protein and do not contain any fiber. Additionally, there is a possibility that store-bought variants have oils, preservatives, and additional sweeteners.

Because homemade cashew milk does not need straining, the amount of fiber that they contain is increased.

They are also loaded with magnesium, which is an essential element for many functions in the body, including the control of blood pressure, the health of the heart, and neuron function.

When compared to cow’s milk, homemade varieties contain lower levels of protein, calcium, and potassium, but higher levels of beneficial magnesium, unsaturated fats, and iron.

Potential Cashew Milk Health Benefits

Cashew milk offers some health benefits thanks to its composition.

It Does Not Contain Dairy and Lactose

In the event that you are unable to consume cow’s milk due to following a plant-based diet, have lactose intolerance, or have a dairy allergy, cashew milk may help you recreate the creamy consistency of dairy products in your dishes.

Cashew milk does not include lactose, casein, or whey, so it does not cause digestive problems in those who have difficulty digesting dairy products.

It Is Vegan-Friendly

Cashew milk is safe for vegans to consume since it does not include any items derived from animals of any kind.

It is essential to keep in mind, that cashew milk cannot completely replace dairy milk in regards to the amount of macro and micronutrients that it contains. However, fortifications in cashew milk and its inclusion in a rich vegan diet can eliminate these nutrient deficiencies.

May Improve Eye Health

Zeaxanthin and lutein antioxidants are found in high concentrations in cashews.

These substances have the potential to prevent cell damage to the retina that is affected by molecules with an unstable state known as free radicals.

According to the findings of one research, having a low blood level of zeaxanthin and lutein is significantly associated with poor retinal health.

Consuming foods that are high in zeaxanthin and lutein may lower your chance of developing maturity-level macular degeneration, a condition of the eye that may lead to a loss of vision.

Because cashews are an excellent source of both zeaxanthin and lutein, consuming cashew milk as part of your diet may assist in the prevention of many eye conditions.

May Help Build Strong Bones

Cashew milk has the potential to provide as much as 30 percent of the calcium required on a daily basis when it is fortified. This essential mineral is essential for the development of healthy bones, as well as the function of muscles and nerves.

How Is Cashew Milk Made?

Cashews and water are the two primary ingredients in the production of cashew milk.

If you want to prepare cashew milk at home, the process is quite simple.

In addition, the homemade variety is much more saturated than the commercial kinds, which means that it has a greater number of nutrients.

  1. The first step to making cashew milk is to soak the cashew in water.
  2. Then the cashews are filtered and clean water is added. Cashews with added water are mixed in a blender at high speed.
  3. You can add dates, maple syrup, or molasses to sweeten the cashew milk you make at home. Some people may also add vanilla, sea salt, and cocoa.
  4. Unlike most other plant-based milk, you don’t need to strain cashew milk through cheesecloth. This way you can preserve most of the nutritional value.

Does Cashew Milk Go Bad?

Yes, cashew milk can go bad if not stored in the right conditions or consumed on the right dates.

How Long Does Cashew Milk Last

It is possible to buy cashew milk in both its chilled and unrefrigerated shelf-stable versions.

Before the item is ever opened, the shelf life of the product may be reliably estimated by looking at the expiry date that is printed on the packaging.

Shelf-stable cashew milk has a shelf life that is equivalent to that of canned products provided it has not been opened. It is possible that the expiry dates are up to 8 months in the future.

How Long Is Cashew Milk Good For After Opening

After being opened, both types of cashew milk need to be stored refrigerated at all times; their shelf lives in the fridge are typically between 7 and 10 days.

Homemade cashew milk can last up to 3 to 4 days if stored tightly closed in a glass jar in a fridge.

However, it is important to keep in mind that these numbers are not absolutely reliable. It is safest to monitor the texture of cashew milk and consume it fresh whenever possible.

Storage conditions should also be considered. It should be noted that cashew milk may be exposed to poor storage conditions during its journey until it reaches you.

Cashew Milk Side Effects

Cashews are an excellent choice for plant-based milk, however, they belong to the tree nut family, which is known for causing severe allergic reactions in certain people.

Cashews are among the most common food allergens that might bring on serious allergic responses in those who are susceptible to them. Because the allergen compounds that are contained in cashews might cause asthma symptoms, it is best for those who have asthma to avoid eating cashews.

In some people, eating cashews may result in rashes and atopic dermatitis, and in the most severe instances, anaphylaxis (which can be deadly).

If you have any of these symptoms, it is important that you get medical attention.

Some kinds of cashew milk may include a high amount of added sugar in addition to other ingredients, which are not beneficial to your health. This may result in undesirable side effects. Before you purchase any product that contains cashew milk, you should make it a point to inspect the label thoroughly.

Cashew Milk Sustainability

The environmental burden of cashew milk is less compared to dairy products.

Compared to other plant-based milk, cashews take up less space.

On the other hand, the amount of water required for cashew milk is higher than the amount of water required for other legumes and seeds. However, the required amount of water is still less than almond milk.

In general, when compared to other plant-based milk, cashew milk is seen as a more environmentally friendly option since it requires less amount of space to cultivate the plants needed to produce it.


As vegan-friendly milk substitutions become more popular, plant-based milk such as cashew milk began to appear on the shelves more and more.

Cashew milk is generally associated with many health benefits. The most important feature of its preference is that it is vegan-friendly, dairy-free, lactose-free, and gluten-free.

Packaged cashew milk can be enriched with some vitamins and minerals that are not found in homemade cashew milk. However, you can learn how to read labels or make your cashew milk at home to avoid the added sugars and food additives that packaged milk may contain.

The most important side effect of cashew milk occurs when people with nut allergies consume it. In this case, a doctor should be consulted immediately. In addition, the added sugar content can negatively affect health.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

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