Almond Milk: Nutrition Facts, Best Brands and More

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If you’re looking for a substitute for dairy milk, you have more options than ever these days. 

There are many plant-based milks to consider. Take a trip to your grocery store and you’ll find options such as coconut milk, cashew milk, rice milk and oat milk lining the shelves. 

Some of these milks are relatively new. For example, oat milk is one of the most recent arrivals on the scene. 

Others have been around for much longer. Almond milk is one such example. It’s one of the oldest and most popular non-dairy milks on the market. 

You can make this milk at home, or you can buy it at the supermarket. 

Almond milk is popular for good reason. It provides some notable health benefits over animal milk.  

Is almond milk the right pick for you? Let’s explore this nourishing beverage more deeply so we can find out. 

In this article, we will:

• Explain what almond milk is, and talk about its history
• Discuss the difference between commercial and homemade versions
• Provide a nutritional breakdown
• Discuss the benefits almond milk has over cow’s milk
• Share almond milk’s health benefits
• Tell you how you can make this plant-based milk easily and quickly in the comfort of your home
• Discuss some of the best store-bought options, and provide you with their ingredients
• Answer frequently asked questions regarding this beverage
• Share almond milk recipes

What is almond milk?

Almond milk is a plant-based milk that’s made with almonds. It has a creamy texture and a slightly nutty flavor. 

Let’s talk about the almonds that are used to make this milk. What are almonds, and where do they come from?

Almonds come from the almond tree. They’re referred to as nuts and treated that way in the kitchen. However, from a botanical perspective, almonds are actually seeds.

The almond tree is native to the Middle East. Almond milk has been around for a long time. It originated in the Islamic Middle East, and it shows up in cookbooks that go as far back as the 13^th century. 

Today, almonds are grown all around the world. This nut is produced in places such as:

• Spain
• United States
• Morocco
• Turkey
• Italy
• Portugal
• Algeria 
• Tunisia

The United States is the largest almond producer worldwide. California is the state with the biggest output. 

Almonds aren’t used only for almond milk. These nuts are eaten as snacks, and they’re also processed to make foods such as almond flour and almond butter. 

Here in the U.S, almond milk was a niche item for many years. It had a relatively small customer base that consisted mainly of vegans and those who were into health foods. 

That changed in the 2000s and 2010s. During those years, almond milk’s popularity exploded with mainstream consumers. 

Soy milk was the top-selling non-dairy milk in this country for decades. Today, almond milk has surpassed soy milk to become the best-selling plant-based milk in the nation. 

Commercial vs. homemade

Almond milk comes in two main types: homemade and commercial. 

Homemade almond milk

As its name suggests, you make homemade almond milk at home, using almonds. You can leave this milk unsweetened, or you can sweeten it with ingredients such as maple syrup.

To get the job done, you’ll need tools such a blender and a nut milk bag.

Commercial almond milk 

Commercial almond milk is conveniently available for purchase in supermarkets. Within this category, you can purchase sweetened almond milk that includes cane sugar. If you’d rather avoid the added sugar, you have the option of choosing unsweetened almond milk. 

This store-bought version of almond milk comes in flavors that range from chocolate to vanilla. It’s typically fortified with micronutrients. 

Almond milk nutrition

According to the U.S. Department of Agriculture (USDA), one cup (that’s 244 grams) of unsweetened almond milk provides 36.6 calories. Here’s the nutritional breakdown for a cup of store-bought unsweetened almond milk:

• Water – 237 g
• Protein – 1.44 g
• Total lipid (fat) – 2.68 g
• Carbohydrate – 1.42 g
• Fiber – 0 g
• Sugars – 0 g
• Calcium – 481 mg
• Iron – 0.854 mg
• Magnesium – 17.1 mg
• Phosphorus – 24.4 mg
• Potassium – 163 mg
• Sodium – 173 mg
• Zinc – 0.171 mg
• Copper – 0.071 mg
• Selenium – 0.488 mg
• Vitamin C – 0 mg
• Thiamin – 0.146 mg
• Riboflavin – 0.115 mg
• Niacin – 0.183 mg
• Vitamin B6 – 0.037 mg
• Folate, total – 2.44 µg
• Folic acid – 0 µg
• Folate, food – 2.44 µg
• Folate, DFE – 2.44 µg
• Choline, total – 0 mg
• Vitamin B12 – 1.54 µg
• Vitamin B12, added – 1.54 µg
• Retinol – 105 µg
• Vitamin A, RAE – 105 µg
• Carotene, beta – 0 µg
• Carotene, alpha – 0 µg
• Vitamin D (D2 +D3) – 2.44 µg
• Cryptoxanthin, beta – 0 µg
• Vitamin K (phylloquinone) – 0 µg
• Lycopene – 0 µg
• Lutein + zeaxanthin – 0 µg
• Vitamin E (alpha-tocopherol) – 6.86 mg
• Vitamin E, added – 6.86 mg
• Saturated fatty acids – 0 g
• Monounsaturated fatty acids – 1.73 g
• Polyunsaturated fatty acids – 0.576 g
• Cholesterol – 0 g
• Alcohol, ethyl – 0 g
• Caffeine – 0 g
• Theobromine – 0 g

As you can see from this breakdown, almond milk is free of cholesterol and contains no saturated fat.

Is almond milk healthier than cow’s milk?

From a nutritional perspective, both almond milk and cow’s milk have their strengths. 

However, relative to cow’s milk, almond milk provides these advantages:

Fewer calories

Almond milk has fewer calories than dairy milk. There are 149 calories in a cup of whole dairy milk. Calorie-wise, unsweetened almond milk contains just a fraction of that: 36.6. That makes almond milk a better choice than regular milk for weight loss or healthy weight maintenance. 

No saturated fat

Saturated fat has been linked to heart disease. This fat is present in cow’s milk. Almond milk contains no saturated fat. 

Low in carbohydrates

Foods that are high in carbs can spike your blood sugar. This is especially concerning for diabetics. It’s also an issue if you’re following a low-carb diet such as keto. 

Dairy milk is high in carbs; one cup contains 12 grams of carbohydrates. A cup of unsweetened almond milk contains just 1.42 grams of carbs.  

Naturally lactose-free

Cow’s milk contains a sugar called lactose. Many people have difficulty digesting this milk sugar after infancy, and the condition is known as lactose intolerance. If someone with this condition consumes milk, it can cause abdominal pain, bloating, nausea, flatulence and diarrhea. 

Roughly 65 percent of the human population is lactose intolerant to one degree or another.  This condition is most common in people of East Asian descent: 70-100 percent of people in those communities are affected. Lactose intolerance is also commonly seen in those who are of West African, Arab, Greek, Jewish and Italian heritage. 

Free of hormones and antibiotics

Commercially raised cows are usually given hormones and antibiotics.  For example, dairy cows may be given recombinant bovine growth hormone (rBGH) to help them produce more milk. And cows may be given antibiotics to promote growth or ward off disease. 

These hormones and antibiotics can make their way into the milk that’s produced by these cows. A 2015 review of data from various researchers shows that some of these hormones could be a risk factor for cancer in humans. 

Organic cow’s milk is free of hormones and antibiotics, but it costs a lot more than milk from cows that have been commercially raised. 

Almond milk is a great choice if you want to avoid these potentially harmful toxins. This plant-based milk contains no hormones or antibiotics, and you can make it inexpensively at home. 

Health benefits

Almond milk provides these health benefits:

Supports healthy vision

Your eyes need the right nutrients to function effectively. Vitamin E is an antioxidant that’s especially important for eye health. This fat-soluble vitamin can shield eye cells from unstable molecules called free radicals. Free radicals can damage eye tissue and cause cataracts or age-related macular degeneration. 

Almond milk is a good source of vitamin E. Because of this, drinking this milk may help support your eyesight. 

Nourishes your skin

Certain nutrients nourish your skin. One such nutrient is vitamin E. This vitamin supports overall skin health. It can also reduce UV damage to the skin. 

Almond milk contains lots of vitamin E, and it can give your skin the assistance it needs to look its supple best. 

May protect against heart disease

Here’s another value provided by almond milk’s vitamin E content: It may provide protection against heart disease. Studies show that consumption of foods rich in vitamin E may help lower the risk of coronary heart disease in middle-aged to older men and women. 

How to make almond milk

Making homemade almond milk is easy. It requires just two ingredients. You can complete your first batch in just 10 minutes (not counting the time it takes to soak these nuts prior to preparation). 

To make this milk, you’ll need almonds, water, a nut milk bag and a high-speed blender.

Ingredients

• 1 cup raw almonds
• 5 cups filtered water
• 2 dates (optional) 
• ½ cup berries (optional) 
• 1 teaspoon vanilla extract (optional)
• 1 teaspoon stevia (optional) 

Instructions

1. Soak your almonds overnight in a bowl of cool water. If you’re pressed for time, soak the almonds for 1-2 hours in very hot water. 
2. Drain the almonds, and add them to a high-speed blender with five cups of filtered water. At this point, you can add optional ingredients such as a teaspoon of vanilla extract, a couple of dates and/or a half-cup of berries. Stevia is a low-carb, keto-approved sweetener. If you want to sweeten your milk but keep it keto-friendly, skip the dates and berries and add a teaspoon of stevia instead. Blend until you get a creamy mixture that’s free of lumps. This usually takes around two minutes or so. 
3. Strain your almond milk using a nut milk bag. Simply pour the milk into the bag, then squeeze the bag over a clean mixing bowl to extract all the liquid. You’ll be left with a nut milk bag that contains almond pulp. You can discard this pulp, or set it aside for later use in recipes. 
4. Pour your milk into a jar or covered bottle. Refrigerate it if you don’t plan on drinking it all right way. Homemade almond milk will usually keep for about four to five days in the fridge. Make sure to shake it thoroughly before drinking, since this milk often separates after it’s been sitting for a while. 

How to use almond pulp

Making this milk leaves you with a generous helping of almond pulp. This pulp can be used in recipes for foods such as:

• Crackers
• Cookies
• Brownies
• Vegan cheese
• Muffins
• Cake 
• Hummus
• Energy balls

Why soak almonds?

You might be wondering why it’s necessary to soak your almonds before including them in almond milk. 

Almonds contain phytic acid. This acid is also found in other nuts, as well as grains and legumes. Phytic acid is a form of bound phosphorus, and it exists to protect seeds until they germinate. If it’s eaten by humans, it can attach itself to minerals in the gastrointestinal tract. This can ultimately cause gastric irritation and lead to nutritional deficiencies. 

Nuts such as almonds also contain enzyme inhibitors. As with phytic acid, these inhibitors can bind up minerals and strain your digestive system. 

Soaking causes nuts to release their phytates and enzyme inhibitors. As a result, this process makes soaked almonds more easily digestible than almonds that haven’t been soaked. 

Best almond milk brands

Almond milk is easy to make, but not everyone is a fan of spending time in the kitchen. Fortunately, this plant-based milk is readily available at your local grocery store. 

There are lots of companies currently offering this milk, and you have many choices to consider. 

Which one should you pick? Let’s take a look at some of the best almond milk brands:

Blue Diamond 

Blue Diamond specializes in creating food products that are made with almonds. The company works with over 3,000 California almond growers to harvest fresh, delicious nuts. In addition to almond milk, the company makes almond-based foods such as Nut Thins crackers, as well as a range of non-dairy creamers and yogurts. 

This company’s nut milk is sold under the Almond Breeze moniker. It comes in these flavors:

• Original Almondmilk
• Vanilla Almondmilk
• Chocolate Almondmilk
• Unsweetened Vanilla Almondmilk
• Reduced Sugar Almondmilk
• Unsweetened Chocolate Almondmilk
• Hint of Honey Vanilla Almondmilk
• Reduced Sugar Vanilla Almondmilk
• Nog
• Unsweetened Original Almondmilk

Blue Diamond also makes blended beverages that combine almond milk with other plant-based milks. These flavors are offered:

• Unsweetened Almondmilk Cashewmilk
• Unsweetened Vanilla Almondmilk Cashewmilk
• Original Almondmilk Coconutmilk
• Unsweetened Almondmilk Coconutmilk
• Unsweetened Vanilla Almondmilk Coconutmilk
• Blended with Real Bananas

Additionally, Blue Diamond makes a shelf-stable almond milk. This milk doesn’t need refrigeration prior to opening and can be conveniently stored in a cupboard or pantry. It comes in many of the flavors previously mentioned. 

All of the brand’s milks (including the shelf-stable kind) must be refrigerated after opening, and used within seven to 10 days.

This brand doesn’t offer an organic version of its almond milk. 

Ingredients

The company’s plant-based milks contain these ingredients:

• Filtered water
• Almonds
• Calcium carbonate – used to boost calcium content
• Sea salt
• Potassium citrate – additive used to keep food fresh
• Sunflower lecithin – natural emulsifier made from sunflower seeds
• Gellan gum – derived from fermented starch, and used to prevent separation
• Vitamin A palmitate – form of vitamin A sourced from palm oil
• Vitamin D2 – essential D vitamin derived from yeast
• D-alpha-tocopherol (natural vitamin E) – derived from sunflower oil 

Also, most Almond Breeze milks contain cane sugar. The exceptions are the unsweetened flavors, such as Unsweetened Original Almondmilk; those flavors have no added sugar. 

Overall, the ingredients found in this brand’s milks are pretty wholesome. Just be sure to choose an unsweetened flavor if you want to skip the sugar. 

Where to buy

Blue Diamond almond milk is available online via Amazon. You can also find the company’s nut milk at these stores, among others:

• CVS Pharmacy
• Whole Foods
• Bev-Mo
• Target
• Bristol Farms Market
• Smart & Final 
• Vons
• Ralphs 
• Pavilions
• Sprouts Farmers Market
• Gelson’s Market
• Erwhon Markets
• Rite Aid 
• Walgreens
• Safeway
• Sundance Natural Foods
• Albertsons
• Market of Choice
• Natural Grocers by Vitamin Cottage
• Fred Meyer
• Kangaroo Express 
• Publix
• Walgreens
• ABC Fine Wine and Spirits
• Winn Dixie
• Family Dollar
• Giant
• Shopper’s 
• Shopper’s Food Warehouse
• Yes Organic

Keep in mind that the brand’s full range of milks may not be available at all locations. 

Califia Farms 

Califia Farms is a brand whose products are 100 percent plant-based and non-GMO. This company makes more than just almond milk. Its product range also includes plant-based products such as:

• Creamers
• Vegan butter
• Keto-friendly coffee 
• Dairy-free yogurt
• Lemonade 
• Tangerine juice

The brand’s almond milk comes in these flavors:

• Unsweetened Barista Blend Almondmilk
• Original Almondmilk
• Unsweetneed Almondmilk
• Vanilla Almondmilk
• Unsweetened Vanilla Almondmilk
• Holiday Nog
• Go Coconuts Almondmilk
• Toasted Coconut Almondmilk
• Chocolate Coconut Almondmilk
• Toasted Oats N’ Almond Almondmilk

Califia Farms’ product line also includes shelf-stable almond milk that can be kept at room temperature while it’s unopened. After it’s been opened, this milk must be stored in the fridge. 

The company’s bottled plant milks are perishable and must be refrigerated prior to opening. However, the milks that are packaged in cartons are all shelf-stable and can be kept in your cupboard or pantry until you open them. 

Once opened, Califia Farms plant milks must be consumed within seven to 10 days. 

An organic version of this brand’s nut milk isn’t available.

Ingredients

The brand’s almond milks contain these ingredients:

• Filtered water 
• Almonds 
• Calcium carbonate- this is made with mineral that’s been mined from the earth, and it adds nutritious calcium 
• Sunflower lecithin– a natural thickener derived from sunflower seeds
• Sea salt 
• Natural flavors – Califia Farms says the natural flavors used in its products are a proprietary blend of essences and extracts, derived from real food ingredients to make its milks more flavorful
• Locust bean gum – this thickener is extracted from the seeds of the carob tree, and it’s completely vegan
• Gellan gum – this thickener is often used as a vegan substitute for gelatin
• Potassium citrate – used to keep the milk fresh

With many of the brand’s milks, cane sugar is also on the ingredient list. Flavors with “unsweetened” in their name have no sugar added.  

As with the Almond Breeze milks, Califia Farms’ products contain healthy ingredients. Some of the brand’s milks have sugar, but you can skip this ingredient by choosing an unsweetened flavor. 

Where to buy

You can buy Califia Farms plant-milks online via the brand’s website or Amazon. These products are also available in-store at these retailers:

• Target
• CVS Pharmacy
• Alfred in the Alley
• Pavilions
• Bristol Farms Market
• The Assembly
• Alfred Tea Room
• Ralphs
• Sprouts Farmers Market
• Café If
• Whole Foods
• Blackwood Coffee Bar
• Dialog Cafe
• Yarrow Cafe
• Gelson’s Market
• Stater Bros. 
• Erewhon Markets
• 7-Eleven
• Giant
• Shoppers
• Yes Organic
• Wegmans Food Market
• Peregrine Espresso
• Publix 
• Winn Dixie 
• Walmart
• Safeway
• Albertsons
• Market of Choice
• Natural Grocers by Vitamin Cottage
• Fred Meyer

Again, remember that this company’s full product range may not be offered at all locations. 

Silk

Silk has been making plant-based food for decades. The brand was founded back in 1977 in Boulder, Colorado, with a focus on soy and tofu. 

The company launched its almond milk product in 2010. Silk’s product range also includes these items:

• Oat milk
• Soy milk
• Cashew milk
• Coconut milk
• Creamers
• Plant-based yogurt
• Plant-based lattes

Silk’s almond milk comes in these flavors:

• Unsweet Almondmilk
• Unsweet Vanilla Almondmilk
• Original Almondmilk
• Vanilla Almondmilk
• Dark Chocolate Almondmilk
• Organic Unsweet Almondmilk
• Hint of Pumpkin Spice Almondmilk
• Organic Unsweet Vanilla Almondmilk
• Less Sugar Original Almondmilk
• Organic Original Almondmilk
• Original Almond Coconut Blend
• Unsweet Almond Coconut Blend

Refrigerate the brand’s half-gallon and 96-ounce milks after opening, since they are perishable. The band’s quart-sized milk is shelf-stable and can be stored at room temperature while unopened.

Once this milk has been opened, store it in the fridge and use it within seven to 10 days. 

Unlike the other brands on our list, Silk offers an organic version of its almond milk. 

Ingredients

Silk almond milk has the following ingredients:

• Filtered water
• Almonds
• Vitamin and mineral blend made up of calcium carbonate, vitamin E acetate, vitamin A palmitate, vitamin D2 – this blend adds calcium (derived from limestone) as well as vitamins E, A and D2
• Sea salt
• Locust bean gum – vegan thickener derived from carob seeds
• Sunflower lecithin – emulsifier derived from sunflower seeds
• Gellan gum – vegan thickener 
• Ascorbic acid – preservative 
• Natural flavor – derived from natural sources such as fruits, spice, vegetables, edible yeast, herbs, bark, buds, roots and leaves

Many flavors have added cane sugar. Flavors with “Unsweet” in their names have no added sugar. 

As with the previous two milks that we looked at, Silk’s almond milk has a wholesome ingredient list. Look for flavors with “Unsweet” in their names if you want to avoid sugar. 

Where to buy

Silk almond milk is available online at retailers such as Amazon. You can find this product in stores at retailers such as:

• Ralphs 
• Walmart
• CVS Pharmacy
• Bristol Farms Market
• Pavilions
• Whole Foods
• We Got It Food Mart
• Sprouts Farmers Market
• 7-Eleven
• Gelson’s Market
• Erewhon Markets
• Walgreens
• Rite Aid
• Dollar General
• Publix
• Winn Dixie
• Circle K
• Target
• Safeway
• Andronicos Community Market
• Natural Grocery Company
• Lucky
• Giant
• Shopper’s
• Yes Organic
• Wegman’s Food Market
• Sundance Natural Foods
• Albertsons
• Market of Choice
• Natural Grocers by Vitamin Cottage
• Fred Meyer

The full range of almond milks sold by Silk may not be offered at all locations. 

Simply

As its name suggests, Simply is a brand that believes in making beverages with simple ingredients. In addition to almond milk, the company makes several juices, smoothies and teas. 

The brand’s line of almond milks comes in just three flavors: Simply Almond Unsweetened Original, Simply Almond Original and Simply Almond Vanilla.

Simply’s almond milks need to be refrigerated at all times, since they don’t contain preservatives. 

An organic version of this product isn’t offered. 

Ingredients

Simply almond milks contain a short list of ingredients:

• Filtered water
• Almonds
• Natural flavors 
• Sea salt

With the brand’s Simply Almond Unsweetened Original flavor, there’s no added sugar. The other two flavors include cane sugar as an ingredient. 

As you can see from the ingredient list, there are no gums, preservatives or added minerals and vitamins in this brand’s milk. If that kind of purity appeals to you, this is the brand to choose. 

Where to buy

You can purchase Simply products online via Peapod and Amazon Fresh. The brand’s milks are also sold in these stores:

• Ralphs
• Market of Choice
• Bruns Red Apple Market
• Fred Meyer
• Kroger
• Berkeley Bowl

FAQs

Now let’s take a look at some common questions people have regarding almond milk:

Can you freeze almond milk?

Yes, you can safely freeze almond milk. Keep in mind, though, that doing so will alter the taste and texture of the product once it’s been thawed. 

Because of this, we’d recommend freezing only if you plan to use the milk in baking or cooking. If you plan to drink it straight, avoid freezing, since this may make the beverage less palatable. 

Freezing can cause the milk to separate once it’s been thawed. For this reason, some almond milk brands recommend against freezing. While separation can make the milk look less appealing, this is not an indication that it has spoiled. 

How can I tell if almond milk has spoiled?

As mentioned earlier, separation doesn’t indicate that your milk has gone bad. The best way to figure out if it has spoiled is to smell it. Spoiled almond milk has a distinctly sour smell. 

Is almond milk good for babies?

If you’re going to introduce almond milk to your baby’s diet, it’s recommended that you do so after their first birthday. Until that point, breast milk is recommended. If breast milk isn’t available, look for a dairy- or soy-based infant formula. 

After the one-year age mark, almond milk is a healthy substitute for dairy milk in a baby’s diet. However, be sure to choose a version that’s fortified with calcium. 

Does almond milk have protein?

This nut milk has protein, but it contains less of this nutrient than you’ll find in dairy milk. With almond milk, you get 1.44 grams of protein per cup. The same serving size of whole dairy milk contains 8 grams of protein.

Is almond milk alkaline or acidic?

Almonds are an alkaline-forming food. The same is true of almond milk. 

Is almond milk keto-friendly?

Almond milk is keto-approved, as long as it contains no added sugar. If you want to include this milk in your keto diet, choose an unsweetened flavor.

Can you boil almond milk?

Though you can heat almond milk, it’s important to avoid boiling it. This milk burns very easily, and boiling may cause it to burn. Burning will alter the taste of the milk. 

What ingredients should I avoid when buying commercial almond milk?

One ingredient that many people choose to avoid in this plant-based milk is cane sugar. Some brands sell milk that’s high in sugar. Too much sugar can contribute to health problems such as obesity. Sugar can also raise blood sugar levels, and this can cause problems for diabetics. 

Another ingredient that people choose to avoid is carrageenan. This ingredient is sometimes added to almond milk as an emulsifier. Though it’s generally recognized as safe, a 2017 study indicates that it may promote intestinal inflammation. For this reason, many brands (such as the ones we’ve recommended) don’t include it in their products.  

Recipes that include almond milk

You’ll find this tasty nut milk in these delicious recipes:

Almond Milk Chocolate Pudding

Looking to create a dessert that’s dairy-free? This one includes nutty almond milk and lots of chocolatey goodness. 

Creamy Almond Milk Chicken Thighs

How about some comfort food? This dish includes unsweetened almond milk, and it’s decadent and dairy-free.

Creamy Almond Milk Pasta with Herbs

This vegan dinner is rich and satisfying. It teams almond milk with pasta and olive oil. 

Peanut Butter Keto Low-Carb Smoothie with Almond Milk

This smoothie is low in carbs, and that makes it a great match for a keto diet. It’s easy to make and contains just five ingredients. 

Next steps

Whether you choose store-bought or homemade, boost the amount of plant-based nutrition in your life by adding almond milk to the menu. 

Keep life simple by letting Fresh N’ Lean handle the cooking. We offer meal plans that range from keto to vegan, and we deliver to your door.