FoodScore
0/ 100
Goodnut seed· 100 g

Cashew Milk Unsweetened

Unsweetened cashew milk scores well due to its minimal processing and fortification with key micronutrients, making it a good dairy-free alternative.

  • This unsweetened cashew milk is minimally processed (NOVA 1), retaining more of its natural integrity.
  • A 100g serving provides 12% of the Daily Value for calcium, supporting bone health.
  • It delivers 19% of the Daily Value for vitamin B12, important for nerve function.
  • With 0g of added sugar and 0g of saturated fat per 100g, it aligns with healthy dietary guidelines.
  • The FoodScore of 64/100 indicates it is a good choice for a plant-based beverage.
  • Scores -5 points above the nut seed category average (69/100 across 30 foods).
Fiber
0g
0% of Daily Value
Protein
0.66g
1% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
59.22mg
3% of Daily Value
+
What it brings to the table
Micronutrients (Calcium, Vitamin B12)+4
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 64

Unsweetened cashew milk achieves a FoodScore of 64 out of 100, placing it in the 'Good' category. This score is primarily driven by its minimal processing and beneficial micronutrient profile. As a NOVA class 1 food, it receives a significant bonus of +10 points, indicating it is unprocessed or minimally processed. Furthermore, it earns an additional +4 points for its contribution of key micronutrients, specifically providing 12% of the Daily Value for calcium and 19% for vitamin B12 per 100g serving. These fortifications are crucial for individuals who may not consume dairy. The absence of added sugar and saturated fat also contributes positively to its score, as these are common detractors in many processed beverages. While it provides some protein (0.66g per 100g), it is not a significant source, and its lack of fiber means it doesn't earn bonuses in those categories. To achieve a higher score, it would need to offer more substantial amounts of protein or fiber, or be fortified with a wider range of micronutrients.

Health benefits

What the nutrients in cashew milk unsweetened actually do for you, grounded in established dietary science.

Supports Bone Health

Unsweetened cashew milk is often fortified to be a good source of nutrients essential for bone health. A 100g serving provides 12% of the Daily Value for calcium, a mineral critical for building and maintaining strong bones and teeth. It also contains 8% of the Daily Value for vitamin D, which is vital for calcium absorption and bone mineralization. For individuals avoiding dairy, fortified plant milks like this can help bridge the gap in calcium intake, though it's important to ensure overall dietary intake meets daily requirements.

Contributes to Nerve Function and Energy Metabolism

This cashew milk is a notable source of vitamin B12, providing 19% of the Daily Value per 100g. Vitamin B12 plays a crucial role in nerve function, red blood cell formation, and DNA synthesis. It is particularly important for individuals following vegetarian or vegan diets, as B12 is primarily found in animal products. Regular consumption of fortified foods like this can help prevent deficiencies, which can impact energy levels and neurological health, though a varied diet is always recommended.

Aids in Weight Management

With only 0 calories per 100g and no added sugar, unsweetened cashew milk can be a beneficial choice for weight management. Its low calorie density allows for inclusion in various meals and beverages without significantly increasing overall caloric intake. Choosing unsweetened varieties helps avoid the empty calories and potential blood sugar spikes associated with added sugars, which can contribute to weight gain over time. However, it's important to remember that it is not a significant source of protein or fiber, which are key for satiety.

Supports a Heart-Healthy Diet

Unsweetened cashew milk can fit well into a heart-healthy diet due to its nutritional profile. It contains 0g of saturated fat and no trans fats, both of which are dietary components that guidelines recommend limiting to maintain cardiovascular health. Furthermore, it is free of added sugars, which are linked to an increased risk of heart disease when consumed in excess. While not a significant source of beneficial fats like omega-3s, its low-fat and no-added-sugar characteristics make it a favorable alternative to higher-fat or sugary beverages.

How to eat it

Unsweetened cashew milk is a versatile plant-based beverage commonly used as a dairy milk alternative in the US diet. It has a mild, creamy texture and a neutral flavor, making it suitable for a wide range of applications. It's typically consumed in beverages, cereals, and cooking, with a common serving size being around 240ml (one cup).

Use unsweetened cashew milk in your morning coffee or tea for a dairy-free creamer without added sugars.
Blend it into smoothies with fruits, vegetables, and a source of protein for a nutritious and filling meal or snack.
Incorporate it into recipes like oatmeal, overnight oats, or chia puddings to add creaminess and micronutrients.
Substitute it for dairy milk in savory dishes such as soups, sauces, or mashed potatoes for a lighter, plant-based option.
Things to keep in mind

While generally well-tolerated, individuals with a tree nut allergy, specifically to cashews, should avoid cashew milk. For most people, unsweetened cashew milk at normal serving sizes does not typically cause digestive issues. However, some individuals with sensitive digestive systems might experience mild discomfort due to stabilizers or thickeners used in some brands. Always check the ingredient list if you have specific sensitivities.

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Reader questions
Is unsweetened cashew milk healthy?
Yes, unsweetened cashew milk is considered a healthy plant-based beverage, scoring 64/100 on FoodScore. It is minimally processed (NOVA 1) and often fortified with important micronutrients like calcium and vitamin B12, making it a good dairy alternative. It contains no added sugar or saturated fat.
Is unsweetened cashew milk good for weight loss?
Unsweetened cashew milk can be good for weight loss due to its very low calorie content (0 calories per 100g) and absence of added sugars. Choosing it over higher-calorie or sugary beverages can help reduce overall caloric intake. However, it is not a significant source of protein or fiber, which are important for satiety.
Is unsweetened cashew milk ultra-processed?
No, unsweetened cashew milk is classified as NOVA 1, meaning it is unprocessed or minimally processed. This indicates that it has undergone minimal changes from its natural state, distinguishing it from ultra-processed foods that often contain many additives and artificial ingredients.
How should I store unsweetened cashew milk?
Unopened shelf-stable cashew milk can be stored in a cool, dry place. Once opened, it should always be refrigerated and consumed within 7-10 days, similar to dairy milk, to maintain freshness and prevent spoilage. Always check the 'best by' date on the packaging.
What can I use as an alternative to unsweetened cashew milk?
Good alternatives to unsweetened cashew milk include other unsweetened plant milks like almond milk, soy milk, or oat milk. Each offers a slightly different flavor and nutritional profile, so consider your dietary needs and taste preferences. Soy milk, for example, typically offers more protein.
Does unsweetened cashew milk contain nuts?
Yes, unsweetened cashew milk is made from cashews, which are tree nuts. Therefore, individuals with a cashew or tree nut allergy should avoid this product. Always check the ingredient list carefully if you have any food allergies.
Is unsweetened cashew milk good for heart health?
Yes, unsweetened cashew milk can contribute to a heart-healthy diet. It contains 0g of saturated fat and no added sugars, both of which are important factors in maintaining cardiovascular health. Choosing beverages low in these components is recommended by dietary guidelines.

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2257045)Updated 2026-04-20