Almond Milk Nutrition: Health Benefits of Almond Milk

Almond milk is a plant-based milk and a stellar milk substitute. It’s high in vitamin E, it might help you lose weight and lower your cholesterol, and it tastes great. But there are also a few drawbacks to be aware of, including the fact it’s not that high in protein.

Our almond milk nutrition guide will explore all the almond milk benefits and possible downsides to consider when choosing what to pour over your breakfast cereal or use as coffee creamer.

Almond milk is a milk alternative made from almonds (you probably guessed that, though). You can use it in coffee, smoothies, oatmeal, or recipes that call for dairy milk. It also works as a stand-alone drink.

Almond milk is vegan, environmentally friendly, and free from allergens like lactose and soy (although not nuts, of course).

You can find unsweetened almond milk, sweetened versions, and flavored almond milk in flavors like vanilla and chocolate. You can also make almond milk yourself at home.

Is Almond Milk Dairy?

Nope. Almond milk is made from almonds and water and doesn’t contain any dairy. That means it’s vegan and lactose-free. 

How Is Almond Milk Made?

Almond milk is made by blending almonds and water and then straining the mixture to remove the pulp. This can be done by hand at home or in a factory. The leftover liquid is a creamy, dairy-free drink with a naturally nutty flavor.

Additional ingredients are sometimes added, like a pinch of salt, sugar, sweeteners, flavorings, preservatives, or other additives.

According to the USDA (U.S. Department of Agriculture), 3.4 fluid ounces of unsweetened, plain almond milk contains roughly:

• Calories: 15

• Protein: 0.6 grams

• Total fats: 1.2 grams

• Total carbohydrates: 0.3 grams

• Dietary fiber: <0.5 grams

• Total sugars: 0 grams

It’s generally lower in calories and fat than coconut milk — another go-to non-dairy option — but not as creamy.

Almond milk contains vitamins and minerals. With 100 grams of almond milk, you’ll get:

• Sodium: 60 milligrams

• Potassium: 31 milligrams

• Calcium: 173 milligrams

• Magnesium: 6.8 milligrams

• Iron: 0.3 milligrams

• Vitamin E: 3.3 milligrams

• Vitamin D: 0.9 micrograms

• Vitamin B12: 0.3 micrograms

Though it’s already a natural source of calcium and has trace amounts of vitamin D, some almond milk products are fortified with extra vitamin D and calcium.

Sweetened and flavored almond milks contain added sugar, making them a less nutritious option.

Is almond milk good for you? It can be!

In nut form, almonds have a lot of health benefits. They’re high in monounsaturated fats, fiber, polyphenols, and antioxidants. And many of those benefits may be passed onto almond milk.

Here are some of the health benefits of almond milk.

Almond Milk May Help You Lose Weight

Eating almonds can help with weight loss and weight management — and almond milk might support your efforts, too.

A small 2016 study found that replacing a daily serving of dairy with one cup of almond milk for four weeks led to a decrease in: 

• Body weight

• Body mass index (BMI) 

• Waist and hip circumference 

This could be because a cup’s worth of almond milk calories is less than a cup of cow’s milk. Almond milk also contains healthy fats, like monounsaturated fatty acids, which may promote weight loss.

And it contains a small amount of fiber, which has been linked to weight loss, too. Fiber can help you feel fuller for longer, helping you stick to healthy portion sizes and minimize overeating.

Does cow’s milk make you gain weight? Our blog has insight.

Almond Milk May Help Lower Cholesterol

Almonds can have a positive effect on cholesterol. Research shows that eating them can:

• Help reduce low-density lipoprotein (LDL) cholesterol — known as “bad cholesterol”

• Increase and improve the function of high-density lipoprotein (HDL) cholesterol — aka “good cholesterol.”

High LDL cholesterol can increase your risk of cardiovascular disease and related medical events, including stroke, heart attack, and heart failure. So almond milk could be doing your heart a solid.

What’s more, a 2015 study found that eating 1.5 ounces of almonds a day reduced LDL cholesterol and abdominal fat.

Though there isn’t much research on almond milk specifically, the cholesterol-lowering benefits might be there.

Almond Milk May Help with Blood Sugar Regulation  

Almonds are linked to better blood sugar control. They have a low glycemic index (a measure of how quickly foods can raise your blood sugar) and, when eaten with carbs, can reduce the glycemic impact of the overall meal.  

They may improve insulin sensitivity and help lower blood sugar levels after meals, making them useful for people with type 2 diabetes.

Again, we’re talking about whole almonds here, not almond milk, but some benefits may cross over. 

Almond Milk May Help Reduce Blood Pressure 

Almonds have also been linked to reductions in blood pressure. This may be down to their healthy fat, antioxidant, and mineral content.

A 2016 study on people with overweight and obesity found that eating almonds as part of a reduced-calorie diet led to greater reductions in blood pressure compared to a calorie deficit eating plan that didn’t contain nuts.

The almond-eating group also had greater reductions in truncal fat (fat around the middle of the body) and total body fat.

Just to point it out one more time: This study was also on almonds, not almond milk, but the benefits could still be there.

Almond Milk Is an Excellent Source of Vitamin E

Almond milk is a good source of vitamin E. A 50-gram serving (about a quarter-cup) of almonds contains 12.8 milligrams of the nutrient. It’s recommended that adults get 15 milligrams of vitamin E a day — so a single serving is almost enough to meet your daily value.

Products vary, but a cup of almond milk can contain around 6.9 milligrams of vitamin E (a little over half of the recommended daily value).

Vitamin E is an antioxidant that can protect cells from free radical damage. It can support eye and skin health, and it’s needed for proper immune function and widening of blood vessels to prevent blood clots.

Almond Milk Is Dairy- and Soy-Free

If you’re vegan, lactose intolerant, or have a soy allergy, almond milk is a great milk alternative to cow’s milk and soy milk — especially if you’re not into oat milk. It also tends to be gluten-free.

Raw almonds and almond butter can also be prime options for snacks and recipes. We use almond butter in our overnight oats and no-bake brookie bites recipes.

Now for the flip side. Is almond milk bad for you? Not necessarily, but it can be not-so-healthy, depending on which product you go for.

Here are some possible drawbacks of almond milk:

• It’s low in protein. Almond milk doesn’t contain that much protein compared to other types of milk. A 1-cup serving of almond milk delivers about 1 gram of protein. Meanwhile, the same amount of oat milk has 3 grams, cow’s milk has 8 grams, and soy milk offers 8 grams. Protein is key for muscle growth, recovery, and appetite regulation, so you don’t want to rely on almond milk to get enough of it.

• Some products contain added sugar. Sweetened and flavored almond milk can contain added sugar and other additives. Excessive sugar intake is linked to many health conditions, so it’s something to keep an eye on.

• It might not offer all the health benefits of almonds. As mentioned above, almonds are highly nutritious, but there isn’t much research on almond milk specifically. It’s unclear if all the health perks carry over and, if they do, to what degree.

Finally — and this should go without saying — you should avoid almond milk if you have a nut allergy or intolerance. It’ll definitely be bad for you in that case.

You can make almond milk at home if you’re looking for a sugar-free version that’s cheaper than what you can find at the supermarket.

Here’s how to make homemade almond milk:

1. Soak a cup of raw almonds overnight in a bowl of water.

2. Add your soaked almonds and two cups of water to a blender and blend for a few minutes. You can add honey, dates, or cinnamon at this point to make it sweeter, but this is optional.

3. Strain the mixture through a cheesecloth into a bowl to separate the liquid and solids. Give the mixture a squeeze to extract all the liquid.

4. Store your almond milk in the fridge and use within four to five days.

That’s everything you need to know about almond milk. It can be a nutritious dairy alternative if you want to avoid soy or dairy products — or if you just like the taste. 

Here’s what to keep in mind about almond milk nutrition: 

• Almond milk may have a handful of health benefits. Theoretically, it might help you lose weight, lower your cholesterol and blood pressure, and improve blood sugar regulation. Many studies are on almonds, but the benefits may carry over to almond milk.

• There are some drawbacks to consider. Almond milk isn’t that high in protein, so make sure you’re getting that essential nutrient from chicken, turkey, fish, or soy products like tofu and edamame.

If you’re looking into almond milk for weight loss, make sure you’re going for unsweetened almond milk to minimize added sugars.

Looking for some inspo? Try almond milk in these overnight oats and hormone-balancing smoothie recipes.