Nutrition Facts Water and Beverages Cashew Milk Nutrition Facts and Health Benefits By Sarah Garone, NDTR facebook twitter linkedin Sarah Garone, NDTR, is a freelance health and wellness writer who runs a food blog. Learn about our editorial process Sarah Garone, NDTR Reviewed by Reviewed by Barbie Cervoni MS, RD, CDCES, CDN on September 15, 2020 facebook twitter linkedin instagram Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Learn about our Review Board Barbie Cervoni MS, RD, CDCES, CDN Updated on September 16, 2020 Print Marija Neuwirth/EyeEm/Getty. Table of Contents View All Table of Contents Cashew Milk Nutrition Facts Health Benefits Allergies Adverse Effects Varieties When It’s Best Storage and Food Safety How to Prepare Recipes Cashews are known for their creamy texture and satisfying fat content. It’s no surprise, then, that these nuts lend themselves well to a non-dairy milk alternative. Cashew milk has steadily found its place alongside almond, soy, and rice milks as a substitute for cow’s milk in the last several years. Though cashew milk is higher in calories than almond milk and doesn’t pack the protein of soy, it offers plenty of nutrition benefits. Cashew milk provides healthy monounsaturated fats and antioxidants, and commercially made varieties are typically fortified with numerous vitamins and minerals, such as iron, vitamin D, vitamin E, and calcium. Plus, many people find cashew milk’s richness a welcome addition to hot beverages, desserts, and even savory dishes that require a bit of creaminess. Here’s an in-depth look at cashew milk’s nutrition facts and health benefits. Cashew Milk Nutrition Facts The following nutrition information for 1 cup (8 ounces) of cashew milk has been provided by the USDA. Calories: 156Fat: 11gSodium: 100mgCarbohydrates: 10.5gFiber: 2gSugar: 3gProtein: 4.5g Carbs Cashews contain some carbohydrates in the form of starch and fiber. In addition, this particular brand of cashew milk uses date sugar to sweeten the beverage and therefore some of the carbohydrates come from that. When cashew milk is made by soaking the nuts in water, some of the starches in cashews get absorbed into the resulting milk. Fortunately, some of the fiber in cashews also gets transferred to its milk—about 2 grams per 8 ounces. As for carbs from sugar, commercially prepared cashew milk may use different amounts of sweetener (or none at all). Added sugar will contribute to carb count, so be sure to check ingredient lists and nutrition labels if you’re watching your carbs. Fats If you did a double-take at the 11 grams of fat per serving in cashew milk, here’s some good news: most of the fat in cashews is the healthy, monounsaturated kind. Plant-based monounsaturated fats are associated with benefits like a lower risk of heart disease. Keep in mind, too, that fats in cashew milk will vary depending on a brand’s recipe. Protein Protein content can deviate broadly between brands of store-bought cashew milks. Some brands may have as little as 1 gram per 8-ounce serving, while others may provide up to 5 grams. In general, however, this nut milk is not a high protein food. If you’re looking to add more drinkable protein to your diet, try making cashew milk yourself. Homemade versions typically boast more protein, as they’re made by blending cashews with water (without straining). Vitamins and Minerals Commercially prepared cashew milk contains both naturally occurring and added vitamins and minerals. Many brands fortify their beverages with calcium, iron, and vitamins E and D—from 10 to 50% of the recommended daily value. Cashew milk is a source of sodium as well, at about 4% of the daily value per 8 ounces. The Nutrients of Enriched and Fortified Foods Health Benefits In addition to being a creamy alternative to dairy milk, cashew milk provides a host of health benefits. Boosts Heart Health Cashew milk’s fats don’t just add flavor and satiation to this beverage—they may promote heart health as well. Studies show a strong correlation between plant-based monounsaturated fats and prevention of cardiovascular disease. Builds Strong Bones When fortified, cashew milk can provide up to 30 percent of the daily value of calcium. This important mineral helps build strong bones and promotes muscle and nerve function. May Enhance Eye Health Cashews—especially in raw form, which are used for cashew milk—are rich in the antioxidants lutein and zeaxanthin. According to the American Optometric Association, these compounds help reduce the risk of chronic eye diseases, especially age-related macular degeneration and cataracts. Safe Alternative for Dairy Allergy If lactose intolerance or a dairy allergy has nixed cow’s milk from your diet, cashew milk can add a dairy-like texture back to your meals. With no lactose, casein, or whey, it should not cause gastrointestinal issues for those with trouble digesting dairy. Suitable for Vegan Diet Vegans are in the clear to enjoy cashew milk, as it does not contain animal products. (However, it’s important to remember that cashew milk is not a one-to-one replacement for cow’s milk in terms of protein and micronutrients.) Allergies Unfortunately, cashew milk is not for everyone. As a tree nut, cashews are among the top eight food allergens, which are responsible for approximately 90% of all food allergies. If you have a known cashew or tree nut allergy, you’ll need to steer clear of this alt-milk. Adverse Effects Drinking cashew milk with added sugar may contribute to weight gain. Sugar-sweetened beverages have consistently been linked to overweight and obesity. Unsweetened cashew milk is your best bet for reaping this beverage’s health benefits. Varieties There was a time when consumers had two basic choices of cashew milk: homemade or store-bought. In recent years as more people have embraced non-dairy alternatives, the variety of available cashew milks has expanded dramatically. You may find different brands add varying amounts of sugar and flavors like strawberry or chocolate. Another popular trend is to blend cashew milk with other nut milks for a mixed nut beverage. When It’s Best Cashew milk is available all year round, so there’s no one best season to purchase it. DIY cashew milk can also be made any time. Cashews are typically harvested in the winter, but remain shelf-stable for months and are likely to be on store shelves throughout the year. Storage and Food Safety Store-bought cashew milk should last in the refrigerator for seven to 10 days. Homemade cashew milk, on the other hand, has a shorter shelf life of about five days in the refrigerator. Keep all cashew milk tightly covered. Freezing is another safe option for preserving both store-bought and homemade varieties. Try freezing cashew milk in ice cube trays, which will allow you to use small amounts at a time. Once thawed, the milk may separate a little and need re-mixing. How to Prepare Almost any time you need a creamy stand-in for dairy milk, you can substitute cashew milk. Smoothies, sauces, desserts, hot or iced beverages, and baked goods are just a few of the dishes that lend themselves well to this alt-milk. To use store-bought cashew milk, simply open and pour. Or, to prepare your own cashew milk, soak 1 cup raw cashews in 4 cups water for four hours or overnight. Drain and rinse, then blend soaked cashews and 2 cups water in a high-power blender. Add more water and blend until the liquid reaches your desired consistency. Sweeten with maple syrup or honey, if you like, and flavor with a bit of vanilla and cinnamon. Recipes Healthy Cashew Milk Recipes to Try: Try cashew milk as an alternative milk in any of these recipes:Dairy-Free Strawberry Banana SmoothieBuckwheat Waffles with Fresh Key Lime CurdOvernight Oats with Bananas and HoneyCardamom Hot Cocoa Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Zong G, Li Y, Sampson L, et al. Monounsaturated fats from plant and animal sources in relation to risk of coronary heart disease among US men and women. Am J Clin Nutr. 2018;107(3):445-453. Trox J, Vadivel V, Vetter W, et al. Bioactive compounds in cashew nut (Anacardium occidentale L.) kernels: effect of different shelling methods. J Agric Food Chem. 2010;58(9):5341-6.