Is Almond Milk healthy?

It all depends on your nutrition needs.

Alternative milk trends change frequently, and while oat milk might be the current favorite, almond milk had its time in the spotlight and remains a popular non-dairy choice. But is almond milk really good for you, or are there healthier options? We asked registered dietitians to explain the benefits, drawbacks, and everything in between.

What is Almond Milk?

Almond milk is a plant-based milk alternative made from ground almonds and water, says Sarah Alsing, M.S., R.D., registered dietitian and owner of Delightfully Fueled.

Benefits of Almond Milk

There are plenty of perks to enjoying almond milk, whether in a glass, with cereal, or as froth in your latte. Here are some of the key benefits:

• Naturally Dairy-Free: Almond milk is a great option for those who are lactose intolerant, following a vegan diet, or avoiding dairy for other reasons.
• Rich in Healthy Fats: Almonds are an excellent source of healthy fats, which can contribute to overall heart health, says Daisy Mercer, R.D., a dietitian with MyFitnessPal.
• Multi-Functional: “Almond milk can be used in smoothies, baking recipes, or simply enjoyed on its own with minimal calories and carbs,” notes Alsing. Kaytee Hadley, M.S., R.D.N., adds that it’s “incredibly versatile” and can be poured on cereal, added to coffee, or used in cooking.
• Hydrating: “Almond milk can aid in hydration, as it has a 90% water content and provides calcium and protein,” says Mindy Haar, Ph.D., R.D.N., assistant dean at the New York Institute of Technology’s School of Health Professions.
• Calcium-Enriched: Many brands fortify almond milk with calcium, making it comparable to dairy milk in that regard. “Calcium is essential for strong bones, and enriched almond milk can help prevent osteoporosis,” says Alsing.
• Low in Carbs and Sugar: Unsweetened almond milk is low in carbohydrates and sugar, which may make it a preferred choice for those with diabetes, according to Alsing.
• Rich in Vitamin E: One cup of almond milk provides over 100% of the daily recommended value of vitamin E, an antioxidant that plays a role in immune function, says Alsing.

Almond Milk Nutrition Facts

Here’s a breakdown of the nutritional content of almond milk, according to the United States Department of Agriculture (USDA):

• Unsweetened Almond Milk (1 cup):
  • 39 calories
  • 1 gram (g) protein
  • 3 g fat
  • 3 g carbs
  • 2 g sugar
• Sweetened Almond Milk (1 cup):
  • 73 calories
  • 0.9 g protein
  • 2.3 g fat
  • 12 g carbs
  • 11.6 g sugar

Depending on the brand, almond milk may also be fortified with calcium, vitamin D, vitamin A, vitamin B12, phosphorus, magnesium, and zinc, says Mercer.

What’s in Almond Milk?

The main ingredients in almond milk are almonds and water, though some varieties are fortified with extra nutrients and other additives.

Is Almond Milk Good for You: Nutritionists Explain Its Benefits

Drawbacks of Almond Milk

While almond milk has many benefits, it also has some downsides:

• Minimal Protein: “Unlike dairy milk, almond milk provides minimal protein,” says Alsing. “One cup of dairy milk naturally provides 8 grams of protein compared to just 1 gram in almond milk.”
• Added Sugars in Sweetened Varieties: “Sweetened almond milk might taste better, but it also increases the sugar content,” says Alsing. “Choosing unsweetened almond milk is recommended. If you use almond milk in smoothies, the fruit you add will naturally sweeten your drink.”
• Environmental Impact: “Almond milk has a negative environmental impact due to the amount of water required to produce it,” says Mercer. “It’s also an allergen for many. If you can’t have dairy milk, soy milk is a better alternative because it contains a comparable amount of protein to cow’s milk.”

Is Almond Milk Healthier Than Regular Milk?

It depends on your dietary needs. For those with lactose intolerance, almond milk can be a good choice if you ensure you’re getting enough protein from other sources. However, if you have a nut allergy, almond milk is not an option. For those who rely on milk for protein and calcium, almond milk may not be the best choice.

“I recommend cow’s milk for those who consume dairy, as it naturally provides protein, calcium, and B vitamins,” says Alsing. “Soy milk is my top dairy-free milk choice because it’s naturally high in protein, with about 7 grams per cup, and also provides B vitamins. Choose unsweetened varieties for less sugar and fewer calories.”

How to Make Almond Milk at Home

Making additive-free almond milk at home is simple. Here’s how, according to Mercer:

1. Soak: Soak almonds in water overnight to soften them.
2. Rinse and Blend: Rinse the almonds thoroughly and blend with water until smooth.
3. Strain: Strain the mixture using a milk bag or cheesecloth to remove any pulp, and you have unsweetened almond milk.
4. Sweeten (Optional): For a sweeter taste, add maple syrup, honey, vanilla, or another sweetener, then blend again.