Calories in Cashew Milk: Nutritional facts for Cashew Milk Types

One hundred milliliters (3.4 fl oz) of commercial unsweetened cashew milk contains 10 calories for Silk, 38 calories for Califia Farms, and 55 calories for Elmhurst.

One liter (1000 mL or 33.8 fl oz) of commercial unsweetened cashew milk contains 100 calories for Silk, 380 calories for Califia Farms, and 550 calories for Elmhurst.

A 1.89 L (half-gallon or 64 fl oz) carton of Silk Unsweetened Cashew Milk contains 200 calories in the entire container. A 1.4 L (48 fl oz) bottle of Califia Farms Unsweetened Cashew Milk contains 540 calories in the entire container. A 946 mL (32 fl oz) carton of Elmhurst Unsweetened Milked Cashews contains 520 calories in the entire container.

Cashew milk provides some health benefits like supporting heart health and providing essential vitamins due to its content of unsaturated fats and fortification. As a popular plant-based "nut milk," its benefits are tied to its ingredients and fortification. A list of the health benefits of cashew milk are shown below.

• Supports Heart Health: Cashew milk is rich in monounsaturated and polyunsaturated fats, which can help lower LDL ("bad") cholesterol and reduce the risk of heart disease when they replace saturated fats in the diet (Ros, E., 2010, "Health Benefits of Nut Consumption").
• Low in Calories (Commercial Versions): Many commercial unsweetened cashew milks are very low in calories (as low as 25 calories per cup), making them a useful dairy alternative for weight management.
• Rich in Vitamins and Minerals (if fortified): Most store-bought cashew milks are fortified with essential nutrients, making them an excellent source of calcium (for bone health), Vitamin D (for calcium absorption and immune function), Vitamin A, and Vitamin E.
• Good for Eye Health: Cashews, the source of cashew milk, contain the antioxidants lutein and zeaxanthin, which are important for protecting the eyes from cellular damage and may reduce the risk of age-related macular degeneration (Krinsky NI, Landrum JT, Bone RA., 2003, "Biologic mechanisms of the protective role of lutein and zeaxanthin in the eye").
• May Aid Blood Sugar Control: Unsweetened cashew milk is very low in carbohydrates and contains no sugar, so it does not cause a spike in blood sugar levels, making it a good choice for individuals with diabetes.
• Dairy-Free and Lactose-Free: Cashew milk is naturally free of lactose and dairy proteins, making it a suitable alternative for people with lactose intolerance or a milk allergy.
• Contains Anacardic Acid: Cashews contain anacardic acid, a phenolic compound that has shown antioxidant and anti-inflammatory properties in laboratory studies.
• Source of Copper: Homemade or more concentrated cashew milks are a source of copper, a mineral essential for energy production, iron metabolism, and brain development.

Cashew milk has been known to cause some unwanted effects like triggering nut allergies and offering a low protein content due to its source and preparation method. A list of the downsides of cashew milk are shown below.

• Contains Tree Nut Allergens: Cashew milk is made from cashews, which are a common tree nut allergen. Individuals with a cashew or other tree nut allergy must avoid cashew milk to prevent potentially severe allergic reactions (Costa J, et al., 2016, "An overview of the 2016 food allergen and other substances causing adverse reactions labelling and information legal framework").
• Low in Protein: Unlike dairy milk or soy milk, most commercial cashew milks are very low in protein (often less than 1 gram per serving). The straining process removes most of the protein from the whole nuts, so it is not a good source of this macronutrient.
• May Contain Additives: Many commercial cashew milks contain additives like gums (e.g., gellan gum, locust bean gum), thickeners, and emulsifiers to improve texture and shelf stability. Some individuals may be sensitive to these additives or prefer to avoid them.

Low in Nutrients (if unfortified): Unfortified, homemade cashew milk is not a good source of calcium or Vitamin D, nutrients for which many people rely on dairy milk.

The calories in cashew milk change dramatically based on brand dilution and whether sugar is added. The lowest calorie options are highly diluted, unsweetened commercial brands like Silk Unsweetened, which contain only 25 calories per cup. Brands with a higher concentration of cashews, like Elmhurst Unsweetened, have a much higher calorie count of 130 calories per cup. Sweetened commercial versions have more calories than their unsweetened counterparts due to added sugar, often ranging from 60 to 150 calories per cup. The highest calorie version is typically homemade, unstrained cashew milk, which can contain 150-180 calories per cup because it contains a much higher ratio of cashews to water and retains all the fat and protein from the nuts.

No, cashew milk is not allergy-free. It is made from cashews, which are a type of tree nut, and tree nuts are one of the most common food allergens. For individuals with a cashew or other tree nut allergy, consuming cashew milk can trigger a serious allergic reaction, ranging from hives and swelling to life-threatening anaphylaxis. The proteins in cashews are what trigger this immune system response. This is different from a milk allergy, which is a reaction to the proteins (casein and whey) found in cow's milk.

Yes, pure cashew milk is naturally gluten-free. It is made from cashews and water, neither of which contains gluten. This makes it a suitable milk alternative for individuals with celiac disease or non-celiac gluten sensitivity, who must avoid gluten, a protein found in wheat, barley, and rye. However, it is always important to check the product label for a "certified gluten-free" seal, as some brands may be processed in facilities that also handle gluten-containing products, creating a risk of cross-contamination.

Yes, cashew milk is completely dairy-free. It is a plant-based beverage made from cashews and water, and contains no milk, lactose, or any other products derived from cows or other animals. The benefit of dairy-free milk is that it is a suitable alternative for individuals with a milk allergy (an immune reaction to milk proteins) or lactose intolerance (the inability to digest milk sugar). For those following a vegan diet, plant-based milks like cashew milk are an essential substitute for cow's milk in cereals, coffee, and cooking.

The origin of cashew milk is a very recent culinary innovation, emerging in the late 20th and early 21st centuries as part of the growing trend of plant-based milks. While the cashew nut itself is native to northeastern Brazil and was spread globally by Portuguese explorers in the 16th century, its use to create a milk-like beverage is a modern development. Unlike almond milk, which has some historical precedents in medieval cooking, cashew milk's rise is directly tied to the recent consumer demand for dairy-free alternatives driven by veganism, lactose intolerance, and health trends. Its invention was a straightforward process of applying traditional nut-milk-making techniques (soaking, blending with water, and straining) to raw cashews. Cashew milk quickly became prized for its exceptionally creamy texture and mild, neutral flavor, which many found superior to other plant milks for creating rich, dairy-like sauces, creams, and desserts without a strong overriding flavor.