Today we have a battle of plant-based milks – cashew milk versus oat milk!
Both are really great and popular in the world of milk, with cashew milk and oat milk each boasting creamy and tasty characteristics with some interesting (and very different) nutritional profiles!
But, what if you could only pick one?
We’ll dive into both of these, checking out which dairy-alternative is the one you should pick! We’ll check out their flavor profiles, allergens, dietary versatility, and much more! That way, you’ll know exactly which milk is ultimately the better choice here!
Let’s jump in!
Comparing cashew milk vs oat milk
Both cashew milk and oat milk are plant-based, where cashew milk has tree nuts as an allergen and oat milk has no allergens at all! You can use both for vegan diets, but only cashew milk is good for paleo – neither are suitable for keto diets.
| Cashew milk | Oat milk | |
| Type | Plant-based (nut/seed milk) | Plant-based (grain) |
| Allergens | Tree nuts | None |
| Vegan? | Yes | Yes |
| Paleo? | Yes | No |
| Keto? | No | No |
Differences between cashew milk and oat milk
The main difference between cashew milk and oat milk is their flavor.
Cashew milk boasts a creamy and slightly nutty flavor in its smooth texture. It’s made by soaking and then grinding up cashews or cashew butter – it’s quite easy to make at home!
Oat milk has a mild flavor that’s slightly sweet and earthy. It’s made by blending oats together with water, giving us a creamy texture that’s often enhanced with things like guar gum. You’ll often find added vitamins, minerals, and other flavorings to boost its flavor and nutritional profile – it’s also really easy to make oat milk at home!
How to use cashew milk vs oat milk
Use your cashew milk or oat milk in these delicious ways:
Cashew milk:
- Add it to your cereal and smoothies.
- Put it into your coffee.
- Make pancake batter with it.
- Add a creaminess to your soups.
- Bake with it (cakes, muffins, and more).
- Use it instead of milk for a dairy-free alternative.
Oat milk:
- Enjoy it as a dairy-free beverage.
- Add it to your cereal and oatmeal.
- Pair it with your favorite pancake recipe.
- Put it in your coffee.
- Make smoothies with it.
Can you substitute cashew milk for oat milk?
You absolutely can! Both boast creamy textures, but the slight difference in flavors is something to keep in mind. Plus, they have different allergens and dietary compatibilities, so make sure whichever one you use fits those things if that matters to you!
Nutrition: Cashew milk vs oat milk
Oat milk is low in calories, while cashew milk is a bit higher. Cashew milk is a lot higher in fat, whereas oat milk has almost no fat at all! They’re quite similar in terms of carbs, but cashew milk has 4 grams of protein per serving while oat milk has 1 gram.
Looking at their sugar contents, they’re both really low in sugar with 4 grams per serving in cashew milk and none in oat milk. Oat milk is also solid in calcium and vitamin D (cashew is poor in both).
| Per 1 cup (237 ml/8 oz.) | Cashew milk (unfortified) | Oat milk |
| Calories | 130 | 45 |
| Total fat (saturated) | 10 g (1.5 g) | 0.5 g (0 g) |
| Total carbs | 7 g | 8 g |
| Total sugars (incl. added) | 1 g (0 g) | 0 g |
| Protein | 4 g | 1 g |
| Calcium | 2% DV | 25% DV |
| Vit D | 0% DV | 20% DV |
How to store cashew milk and oat milk
Cashew milk should be stored in the fridge to lengthen its shelf-life as much as possible! Try to finish it within 7-10 days after opening, but consume it within 4 days if it’s the homemade stuff for the best freshness!
Oat milk can be stored at room temperature for 1-4 months given that it’s in an aseptic container and unopened. After you open it, keep it in the fridge and finish it within 7-10 days.
Cashew milk vs oat milk: The ultimate verdict
As you can see, both of these milks are very similar on paper, and offer unique pros and cons.
Cashew milk is great for paleo diets, and boasts more protein. Oat milk, on the other hand, has a great shelf-life, is great in calcium and vitamin D, and has no allergens.
It comes down to your preferences, but oat milk takes the overall win for having no allergens, boasting a great shelf-life, delicious flavors, and low calories.
FAQs
That comes down to your preferences, but cashew milk is better for something like paleo diets while oat milk is better if you have a tree nut allergy.
You’ll find health benefits and drawbacks in many different types of milk, so check them out to find one that fits your needs – or talk to a health professional!
Oat milk has some healthy qualities such as low calories, no saturated fat, no sugar, and calcium and vitamin D contents!
Leave a Comment