Which nut milk is most suitable for you?

By Linh Le March 25, 2025 | 03:17 pm PT

While almond and cashew milks are praised for their overall nutritional benefits, peanut milk stands out for its higher protein content, making it important to consider your dietary goals when choosing the right nut milk.

Almond nuts. Illustration photo by Unsplash

According to Healthline, nut milks have surged in popularity in recent years, particularly among those looking for dairy alternatives. Market research indicates that sales of non-dairy milk increased by 61% from 2013 to 2018, reflecting their growing demand.

In general, nut milks offer several health benefits, though they differ from traditional cow’s milk in their nutritional profile. Nut milks are lower in calories than cow’s milk, making them a great option for those looking to reduce caloric intake. They are also often fortified with calcium and vitamin D, essential nutrients for bone health, and in many cases, contain more of these nutrients than cow’s milk.

Here’s a comparison of the nutritional content of different nut milks per cup:

Nut milk type	Calories	Fat	Protein	Carbs
Almond milk	30–40	2.5g	1g	1g
Cashew milk	25	2g	<1g	1g
Macadamia nut milk	50–70	4–5g	1g	1g
Hazelnut milk	70–100	4–9g	3g	1g
Walnut milk	120	11g	3g	1g
Peanut milk	150	11g	6g	6g

For comparison, a cup of 2% cow’s milk contains 120 calories, 5 grams of fat, and 12 grams of carbs. As you can see, most nut milks are a lower-calorie alternative to dairy.

However, according to Eating Well, a cup of 2% cow’s milk also contains 8 grams of protein, making it superior to most popular nut milks in protein content.

Therefore, if you are looking for a nutrient-rich option, both almond and cashew milks stand out for their lower calorie, fat, and carb content compared to cow’s milk.

Additionally, cashew milk can provide up to 50% of your daily vitamin E needs in one cup, while almond milk offers 20%. Both are also rich in calcium and vitamin D. Cashew milk provides about 50% of your daily calcium needs, while almond milk provides about 25%.

However, if you are after higher protein content, peanut milk may be your best choice, with 6 grams of protein per cup, making it ideal for those looking to boost their protein intake.

With so many varieties available, there’s a nut milk for everyone, depending on your nutritional needs. Consider your dietary needs and flavor preferences when choosing the best nut milk for you.