Cashew Milk and Fiber Content

Every cashew milk label we checked lists 0 grams of fiber per cup. That includes the lightest cartons and a barista blend so rich it carries 130 calories and 10 grams of fat per glass.

The twist is that the creamiest cashew milk has no more fiber than the thinnest one. With cashew milk, creaminess tells you about fat and calories, not fiber.

Cashew milk fiber, brand by brand

These values come from brand labels submitted to USDA FoodData Central, with whole raw cashews and 2% dairy milk added for comparison.

The cartons span a fivefold range in calories, from 25 to 130, yet the fiber column never moves. An ounce of raw cashews has more fiber than all four cartons combined.

Why cashew milk starts with so little fiber

Cashews are one of the lower fiber nuts to begin with. USDA lists 3.3 grams of fiber per 100 grams of raw cashews, while the Dietary Guidelines list 3.5 grams in a single ounce of almonds.

Cashew milk is made by blending cashews with water. Elmhurst’s ingredient list is just filtered water, cashews, cane sugar, salt and natural flavors, and the other brands start with “cashewmilk (filtered water, cashews)” too.

Mayo Clinic notes that refined or processed foods usually carry less fiber than the whole foods they come from. With a low fiber nut diluted in water, there’s very little left to count in each cup.

Myth: a creamier cashew milk is a more nourishing one

Fact: Elmhurst Barista Milked Cashews is the creamiest carton in our table, with 10 grams of fat and 130 calories per serving, but it still lists 0 grams of fiber. It also lists only 10 milligrams of calcium and 0 micrograms of vitamin D.

The thin, light carton from Harris Teeter lists 450 milligrams of calcium in just 25 calories. Its ingredients include tricalcium phosphate, vitamin D2, vitamin B12 and vitamin E.

So texture and nutrition go separate ways here. A rich barista carton is built for foam and flavor, while a fortified light carton is the better pick for calcium.

Cashew beverage nutrition at a glance

Most cashew milks are very light. So Delicious unsweetened lists 45 calories, 4 grams of fat, 0 grams of saturated fat and 0 grams of sugar per cup.

Calcium swings widely. Harris Teeter lists 450 milligrams, about 35% of the 1,300 milligram Daily Value, while So Delicious lists 130 milligrams, about 10%.

Sodium varies too, from 15 milligrams in Forager’s carton to 160 milligrams in Harris Teeter’s, which is about 7% of the Daily Value. That’s still modest for a glass of milk, but worth a glance if you drink several cups a day.

Comparing cashew milk with almond, oat and soy before you restock? Our comparison charts lay out calcium, protein and fiber side by side.

The protein gap in creamy plant milk

Cashew milk is low in protein across the board. The unsweetened cartons list 1 to 2 grams per cup, and even the rich Elmhurst version reaches only 4 grams, compared with 8 grams in 2% dairy milk.

Whole cashews are a better protein source, at about 5 grams per ounce. If you like cashew flavor and want protein, a small handful of nuts with your glass covers more than the milk itself.

How cashew milk compares with other vegan drinks

Among plant milks, cashew sits at the very bottom for fiber. Unsweetened almond milk has around 0.5 grams per cup, the oat milks we checked list 1 to 2 grams, and Silk’s soy milk labels list up to 2 grams.

For protein, soy milk leads with 7 to 9 grams per cup. Cashew milk’s strengths are its mild flavor, its very low calorie count in unsweetened form and its creamy texture in coffee.

Calorie wise, unsweetened cashew milk is among the lightest options. Cartons at 25 to 45 calories per cup sit right alongside unsweetened almond milk at about 39, and well below oat milk at about 110.

Read the label: blends and added ingredients

Cashew milk isn’t always only cashews. Harris Teeter’s unsweetened cashewmilk lists almond butter among its ingredients, and Blue Diamond sells an almond and cashew blend as well.

Forager’s creamy carton uses cassava root and fermented corn sugar, while So Delicious adds canola oil along with guar, locust bean and gellan gums. None of these change the fiber line, which stays at 0 grams.

Homemade cashew milk: does skipping the strainer help?

Cashews blend smoothly, so some home recipes skip the strainer entirely. In that case, every bit of the nut’s fiber stays in the jug.

The catch is how little there is to keep. If you blend one ounce of cashews into three cups of water, the whole batch holds about 0.94 grams of fiber, or roughly 0.3 grams per cup.

Doubling the cashews doubles the fiber, but it also doubles the calories, to around 105 per cup from the nuts alone. Homemade cashew milk is lovely for flavor, just not a way to raise your fiber.

Cashew milk in soups and sauces

Cashew milk’s mild flavor makes it a handy swap for cream or dairy milk in blended soups. Because it adds no fiber of its own, the vegetables in the pot set the total.

A cup of cooked broccoli brings 5.2 grams by the Dietary Guidelines list, and half a cup of canned pumpkin brings 7.1 grams. Blending either with cashew milk gives you a creamy bowl that actually counts toward your fiber day.

A quick checklist for choosing cashew milk

• Calcium: look for at least 25% of the Daily Value if cashew milk replaces dairy, since some cartons list as little as 10 milligrams.
• Vitamin D: check that it appears on the label or in the ingredients, as some versions have none.
• Sugar: unsweetened versions list 0 to under 1 gram, so anything higher has been sweetened.
• Calories: expect 25 to 70 for unsweetened cartons and more for barista or creamy styles.
• Other nuts: scan the ingredients for almond butter or almond blends if that matters to you.
• Fiber: expect 0 grams, and plan to get it from what you eat alongside.

A cashew milk breakfast, counted

Say your usual breakfast is a cup of cashew milk over a bowl of puffed rice cereal. The cashew milk brings 0 grams of fiber, so the bowl depends entirely on the cereal and any fruit.

Switch the cereal to a cup of shredded wheat (6.2 grams by the Dietary Guidelines list) and add a sliced pear (5.5 grams). The same cashew milk now sits in a bowl with about 11.7 grams of fiber, roughly 42% of the 28 gram Daily Value.

More ways to pair cashew milk with fiber

Cashew milk’s mild, slightly sweet flavor goes well with fruit, grains and seeds. These ideas use Dietary Guidelines fiber values.

• Flax and berry smoothie: blend a cup of cashew milk with a cup of strawberries (3.0 g), a medium banana (3.2 g) and a tablespoon of flaxseed (2.8 g) for about 9 grams.
• Pumpkin seed oat bran: cook half a cup of oat bran (2.9 g) in cashew milk and top it with an ounce of pumpkin seeds (5.2 g) for about 8 grams.
• Fig snack plate: a glass of cashew milk next to a quarter cup of dried figs (3.7 g) and a cup of sliced kiwi (5.4 g) brings about 9 grams the drink can’t.

Need more breakfast and snack ideas that pair plant milks with fruit, grains and seeds? Our recipe eBooks are full of simple high fiber recipes.

Cashew milk and your daily fiber target

Mayo Clinic suggests about 25 grams of fiber a day for women and 38 grams for men up to age 50. Cashew milk adds nothing toward either, so every gram has to come from food.

Mayo Clinic also recommends raising fiber gradually and drinking enough fluid. A light cup of cashew milk fits the fluid side easily while your meals supply the fiber.

Not sure what your personal fiber number is? Our fiber calculator gives you one in seconds.

The edge case: when cashew milk isn’t just cashews

If you avoid almonds, don’t assume a carton labeled cashewmilk is almond free. Harris Teeter’s version lists almond butter right in the ingredients, so reading the full list matters more than the name on the front.

The same goes for added oils, sweeteners and gums, which vary from brand to brand. Fiber stays at zero across the board, so the ingredient list is where cashew milks really differ.

Sources

• USDA Agricultural Research Service. FoodData Central entries for raw cashews (170162) and reduced fat 2% milk (171267), plus branded records for Harris Teeter Unsweetened Cashewmilk (2021), So Delicious Unsweetened Cashewmilk (2020), Forager Organic Unsweetened Creamy Cashewmilk (2018) and Elmhurst Barista Milked Cashews (2021). fdc.nal.usda.gov
• U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2024. fda.gov
• U.S. Department of Agriculture and U.S. Department of Health and Human Services. “Food Sources of Dietary Fiber.” Dietary Guidelines for Americans, 2020 to 2025. dietaryguidelines.gov
• Mayo Clinic Staff. “Dietary fiber: Essential for a healthy diet.” Mayo Clinic. 2025. mayoclinic.org