Almond milk

Also called almond drink.

Dr Chad OkayFounder, Suna Health

3 min read. Updated .

Almond milk is a plant-based drink made from blended almonds and water (in the UK it is the second best-selling plant milk after oat), typically 2 to 6% 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%. 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 can curdle in hot coffee more than oat (commonly reported, not from clinical evidence).

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. Do not use almond drinks as the main milk for under-1s; from age 1 they can sit alongside a varied diet but are lower in protein and calories than cow's milk or fortified soya.

Why it matters for the long run

Almond milk's long-run significance is mostly about what it replaces. If it stands in for dairy as your main milk, the fortification line on the label quietly becomes a bone-health decision: the calcium, vitamin D and B12 you used to get from dairy now have to come from the carton or from elsewhere in your diet. Choose a fortified, unsweetened version and the swap costs you little over the years; choose an unfortified one and the gap compounds.

Common questions

Is almond milk OK for kids?
Not as the main milk drink before 12 months, and not at all for under-1s. Almond drinks are low in protein, calories and fat compared with cow's milk or fortified soya. From age 1 they can be given as part of a healthy balanced diet if fortified with calcium. The British Dietetic Association advises full-fat dairy for under-2s, and that any fortified plant alternative used as a main drink from 12 months should contain at least 120 mg calcium per 100 ml and around 55 to 60 kcal per 100 ml.
Why is the protein so low?
The bottle is mostly water. Real almonds make up 2 to 6% 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). All plant milks have a lower overall impact than dairy, but there is no single clear winner across all environmental metrics.
Does almond milk spike blood sugar?
Unsweetened almond milk barely moves blood glucose. Sweetened versions can. If you have diabetes or are watching your glucose response, almond is one of the safest milk choices.

Sources

Written by Dr Chad Okay. Contributor: Dr Parisah Hussain, MBChB, BSc (Hons), DRCOG, MRCGP. Last updated 15 September 2026. From Digests.

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