Is Almond Milk Good For You? How It Compares To Whole Milk, Oat Milk, & More

Almonds can’t literally be milked—at least, not like a cow. But they can be processed with a method that uses water to pull nutrients and flavor from the nuts. This yields the thin, white liquid that makes an easy addition to smoothies, baked goods, and your morning coffee.

Just note that “milking” almonds removes some of their inherent nutritional value.

“Versus whole almonds, almond milk has much less fiber, protein, and even less of some antioxidants. After ground almonds are soaked in water, the flesh or pulp of the nut is removed, and that happens to be where the fiber and protein remain,” says Kelly Jones, MS, RD, CSSD, a performance dietitian.

“Almond milk also tends to be made from skinless almonds. Since the skins contain antioxidants, those are lost in processing," Jones adds.

Depending on the almond milk you choose, you may also get less calcium in a cup of almond milk than in a serving of whole almonds. (Straining out almond pulp tends to remove calcium.)

That said, most commercially available almond milks are fortified with calcium—often resulting in higher levels than a glass of cow’s milk. Many almond milks also contain added vitamin D to match or exceed the amount in cow’s milk.

Summary

Almonds lose a good amount of fiber, protein, antioxidants, and micronutrients like calcium in the milking process. However, most almond milks are then fortified with extra calcium and vitamin D.

Advertisement

Advertisement

The thing you may notice first: almond milk is significantly lower in protein than cow’s milk and soy milk. It also has 2 grams less per serving than oat milk. If protein is a major priority in your diet (as it should be!), you may want to use almond milk sparingly.

Cow’s milk also offers more of some important micronutrients like potassium and phosphorus. In fact, a 2021 study5 found that cow’s milk was the best overall source of micronutrients, compared to alternative milks. On the other hand, if you’re looking to reduce carbs or calories or add calcium, vitamin D, or vitamin E to your diet, almond milk is a better choice.

Summary

Almond milk is significantly lower in protein than other options. It also contains fewer important micronutrients like potassium and phosphorus than cow's milk.

Advertisement

1.

It may be good for high blood pressure.

2.

It can be good for diabetics.

Advertisement

3.

It may promote weight loss.

With its low calorie and carb counts, almond milk can be a good beverage for those looking to lose weight. A 2016 study found that when 30 subjects substituted one daily serving of dairy with 1 cup of almond milk, they had decreased body weight, body mass index, and waist and hip circumference after four weeks significantly.

However, since it's lower in protein than other options, almond milk may not be as satiating.

4.

It's ideal for people with certain food allergies.

Summary

Almond milk is lower in calories and carbohydrates than other milks and alt milks, so it's a good choice for those who have diabetes or are following specialty diets like the keto diet. It may also have a beneficial effect on blood pressure, but research is limited.

1.

It's lower in protein than other options.

3.

Almonds are a water-intensive crop.

Almonds and their milk have long been dogged by concerns around unsustainable water usage. According to one report, it takes 1,611 gallons of water to produce just 1 liter of almond milk. (However, other reports place the number much lower.) Almonds are extremely thirsty plants, and turning them into “milk” requires even more water.

Of course, there are environmental concerns with other milks, too. If you're looking for the most sustainable option, you'll probably want to reach for hemp milk or flax milk, which are made from relatively low-impact crops.

4.

Almond milk may cause bloating.

Find yourself feeling bloated after a glass of almond milk? It could be due to added fillers and gums. “Some people experience bloating and GI upset from these gums,” says Scheinman. “There’s also some concern that these additives can alter the gut microbiome.”

If additives seem to give you the dreaded bloat, Scheinman recommends a “truly clean” almond milk with no additives or gums.

5.

It's lower in some micronutrients than cow’s milk.

Summary

Almond milk is lower in protein, fat, and micronutrients than other types of milk. Unless there is a specific reason you're drinking it (such as cutting calories or following a keto diet), it's far from the healthiest option.

Snagging the best store-bought almond milk comes down to being a diligent label reader.

Since many kinds of almond milk contain additives that can cause gas and bloating, you'll want to look for a bottle that contains a brief ingredient list of almonds, water, and potentially some added vitamins.

As you shop, check, too, for added oils and sugars, which rack up calories without adding beneficial nutrients. Some almond milks with these extras can actually be classified as ultra-processed foods6—a category of foods associated with health issues like weight gain7 and heart disease8.

Of course, if you’d like to use almond milk in sweet preparations like baked goods, there may be a time and place for purchasing a sweetened version. But for the most health benefits from everyday use, an unsweetened variety does the trick.

mbg's picks for unsweetened almond milks

Don’t throw out that pulp!

Extra almond pulp doesn’t have to go to waste. Try saving it to sprinkle atop oatmeal or fold into DIY energy bites.