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- Almond milk has 39 calories, no sugar, and 50% of your daily vitamin D.
- Almond milk is made by soaking ground almonds in water and then straining the liquid.
- Almond milk benefits include building strong bones and containing high amounts of vitamin E.
- Visit Insider's Health Reference library for more advice.
Almond milk is the most popular plant-based milk option on the shelves, and that's no surprise. Because it's low in calories, lactose-free, and packed with essential nutrients, almond milk makes an excellent choice for people who are trying to lose weight, have trouble digesting cow's milk, or have given up animal products for ethical reasons.
Here's what you need to know about the nutritional profile and many health benefits of almond milk.
What is almond milk?
Almond milk is made by soaking ground almonds in water and then straining the paste to eliminate any pulp.
Almond milk is naturally vegan, soy-free, lactose-free, and gluten-free.
Unsweetened almond milk is also keto-friendly since it's low in carbs. However, look out for sweetened versions, which contain added sugar that can jack up the carb and calorie count.
Almond milk can be found at most supermarkets. It is available plain, or in sweetened and unsweetened flavors like vanilla and chocolate, and can be used as:
- As a milk replacement in baked goods
- Added to cereal in place of cow's milk
- For creamy oatmeal
- Added to smoothies
- Added to protein shakes in place of cow's milk
- As a creamer or milk substitute in coffee
Almond milk nutrition
The following nutrition facts pertain to a one-cup serving of unsweetened almond milk. This information can vary depending on the brand and whether or not the product has added sugar.
|
Nutrient |
Amount |
DV% |
|
39 |
2% |
|
|
1 g |
2% |
|
|
Carbs |
2 g |
1% |
|
3 g |
5% |
|
|
1 g |
4% |
|
|
0 g |
-- |
|
|
Sodium |
180 mg |
8% |
|
500 IU |
10% |
|
|
100 IU |
25% |
|
|
10 mg |
50% |
|
|
200 mg |
20% |
|
|
Phosphorus |
40 mg |
4% |
|
16 mg |
4% |
|
|
0.4 mg |
2% |
Almond milk benefits
Here's what to know about the benefits and how it compares to cow's milk.
1. Low in calories
Almond milk is a great choice for weight loss or maintenance since it's low in calories, fat, and carbohydrates, says Gina Keatley, a certified dietitian-nutritionist at Keatley MNT.
For comparison, one cup of unsweetened almond milk has:
- 83 fewer calories than the same amount of 2% cow's milk
- 47 fewer calories than nonfat cow's milk
- 81 fewer calories than oat milk - another popular plant-based beverage
2. Builds strong bones
Almond milk is comparable to cow's milk when it comes to calcium and vitamin D.
Your body can't make calcium on its own. Therefore, you must consume it through your diet, or your bones will become fragile and break more easily, says Andres Ayesta, MS, a registered dietitian and founder of Planos Nutrition.
Meanwhile, vitamin D is essential for helping your body absorb calcium.
3. Low in sugar
While one cup of 2% cow's milk contains 12.3 grams of sugar, one cup of unsweetened almond milk contains none.
"Sugar is a source of empty calories, meaning it provides no nutrients nor the ability to make you feel full," says Ayesta. "This can lead to overconsumption and eventual weight gain. Consuming too much sugar has also been linked to an increased risk of cardiovascular disease, diabetes mellitus, liver disease, and dementia."
4. High in vitamin E
Almond milk offers 10 milligrams of vitamin E per one-cup serving, which is about 50% of your DV. Meanwhile, cow's milk offers just about 0.1 mg of vitamin E per one-cup serving.
Vitamin E acts as an antioxidant, protecting cells from damage-causing free radicals while also helping to maintain a healthy immune system and regulating inflammation, says Ayesta.
A 2015 study found a higher vitamin E intake was associated with a reduced risk of age-related cataracts, a clouding of the eye's natural lens that can compromise your vision. A 2013 review also found vitamin E supplementation is beneficial for promoting healthy brain aging and delaying cognitive decline in those with Alzheimer's disease.
Insider's takeaway
Provided you opt for an unsweetened and fortified variety, almond milk is a healthy, low-calorie choice for those looking to limit their sugar and carbohydrate intake while also meeting their daily needs for calcium, vitamin D, and vitamin E.
It's suitable for anyone: vegetarian, vegan, lactose-intolerant, or on a gluten-free or keto diet, as long as they don't have an almond or tree nut allergy.