Nutrition and diet

Almond milk

Also called: almond drink

Almond milk is a plant-based drink made from blended almonds and water, typically 2 to 6 percent almonds by weight. It is dairy-free, lactose-free, low calorie, and low carbohydrate. Its main downsides are very low protein (about 0.5 g per 100 ml) and the fact that most of the almond goes into the strainings, leaving you with mostly water plus added calcium and vitamin D.

Nutrition basics

  • Calories: 13 to 25 kcal per 100 ml (much lower than oat or dairy).
  • Protein: 0.5 g per 100 ml. Lowest of the major milks.
  • Carbs: 0 to 0.5 g per 100 ml unsweetened.
  • Fat: 1 to 2 g per 100 ml, mostly monounsaturated.
  • Almond content: 2 to 6 percent. Most of the bottle is water.
  • Calcium and vitamin D: only if fortified. Always check the label.

vs oat milk

  • Calories: almond is half oat.
  • Protein: similar (both low).
  • Glucose response: almond is much lower; doesn't spike.
  • Fibre: oat has slightly more.
  • Taste: almond is lighter and more neutral; oat is creamier.
  • Cooking: almond curdles in coffee more than oat.

Gut effects

  • Naturally lactose-free.
  • Naturally low-FODMAP at 250 ml servings.
  • Some brands include carrageenan or gums as thickeners; sensitive guts may react to these.
  • Almond protein allergy is real but rare. Distinct from the broader nut allergy spectrum.
  • Generally well-tolerated for IBS.

Watch the label

  1. Higher almond content (5%+) is more nutritionally meaningful.
  2. Fortified with calcium (target 120 mg/100 ml).
  3. Fortified with vitamin D and B12.
  4. Unsweetened, under 2 g sugar per 100 ml.
  5. Avoid carrageenan if you have IBS or know you react to it.
  6. Skip almond milk products marketed for kids as primary milk replacement, too low in protein and calories for child growth.

Common questions

Is almond milk OK for kids?
Not as a primary milk replacement under 5. Too low in protein, calories and fat for growth. Fine as a drink alongside a varied diet. The British Dietetic Association advises full-fat dairy or fortified soy as the milk substitute for young children if dairy is excluded.
Why is the protein so low?
The bottle is mostly water. Real almonds make up 2 to 6 percent of the volume. The protein concentration in finished almond milk is one-fifth to one-tenth of cow milk. If you rely on dairy for daily protein, switching to almond milk creates a real gap.
Is almond milk environmentally better?
Mixed picture. Lower carbon footprint than dairy, but very water-intensive (almonds are grown in California where water is scarce). Oat milk has the lowest overall environmental impact of the major milks.
Does almond milk spike blood sugar?
Unsweetened almond milk barely moves blood glucose. Sweetened versions can. If you are diabetic or watching glucose response, almond is one of the safest milk choices.

Sources