---
title: Almond Milk: Nutrition Facts and Benefits of Almond Milk
description: Is almond milk healthy? While a good milk substitute for vegans and people with lactose intolerance, almond milk lacks the protein, calcium and good fats that whole almonds and cow’s milk provide, experts say.
canonical: https://time.com/3677300/almond-milk-nutrition/
author: Mandy Oaklander
article:opinion: false
article:content_tier: free
article:published_time: 2015-01-22T17:15:42.000Z
article:modified_time: 2023-12-13T19:22:32.000Z
article:section: Health
og:title: Should I Drink Almond Milk?
og:description: Is almond milk healthy? While a good milk substitute for vegans and people with lactose intolerance, almond milk lacks the protein, calcium and good fats that whole almonds and cow’s milk provide, experts say.
og:url: https://time.com/3677300/almond-milk-nutrition/
og:site_name: TIME
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og:image:alt: almond milk2
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twitter:card: summary_large_image
twitter:title: Should I Drink Almond Milk?
twitter:description: Is almond milk healthy? While a good milk substitute for vegans and people with lactose intolerance, almond milk lacks the protein, calcium and good fats that whole almonds and cow’s milk provide, experts say.
twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt215219090a055863/69877b400b72e332916dd466/screen-shot-2015-01-22-at-9-41-41-am.png?branch=production
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# Almond Milk: Should You Drink It?
## Video: Millions of People Wrongly Believe They Have Food Allergies
[Watch (HLS stream): Millions of People Wrongly Believe They Have Food Allergies](https://cdn.jwplayer.com/manifests/nRJ24uoe.m3u8) (1:33)
_Published 2019-01-09. These days, it can seem like just about everybody has a food allergy. But according to a new study, about 11% of American adults actually do._
by
[Mandy Oaklander](https://time.com/author/mandy-oaklander/)
## Mandy Oaklander
Oaklander is a senior editor at TIME.
Updated: Dec 13, 2023 7:22 PM UTCPublished: Jan 22, 2015 5:15 PM UTC
by
[Mandy Oaklander](https://time.com/author/mandy-oaklander/)
## Mandy Oaklander
Oaklander is a senior editor at TIME.
Updated: Dec 13, 2023 7:22 PM UTCPublished: Jan 22, 2015 5:15 PM UTC
_Welcome to_ Should I Eat This?_—our weekly poll of five experts who answer nutrition questions that gnaw at you._
Illustration by Lon Tweeten for TIME
[Almonds](http://time.com/money/4195568/almond-prices-falling/) are packed with protein and healthy fats. But is [almond milk](http://time.com/10093/milk-soy-almond-rice/) — a popular cow’s [milk substitute](http://time.com/5125580/soy-milk-healthiest-plant-based/) — healthy? This one’s no cold case. Almond milk is a worthy addition to your fridge, **according to 4/5 nutrition experts.**
But what is it, anyway? Almond milk is essentially made by pulverizing almonds in a blender with water, then strained. That might not sound like much, but the milk substitute sure is popular. Sales of almond milk now exceed $700 million per year and account for 4.1 percent of all milk sales; six years ago, that number didn’t even reach 1 percent, according to [_Fortune_](http://fortune.com/2015/05/27/almond-milk-sales-soaring-health/).
The darling of the plant milk substitutes, almond milk is an obvious choice for vegans and people with lactose allergies. It comes with an added perk, too, says **Kristin Kirkpatrick**, registered dietitian and manager of wellness nutrition services at Cleveland Clinic’s Wellness Institute. Almond milk is 50% lower in calories than cow’s milk, making it a good for people trying to lose weight. And because it’s not an animal product, it has no cholesterol.
But even though it can stand in for cow’s milk in smoothies, oatmeal and cereal, it’s not milk’s nutritional clone.
**MORE** [Milk-Off! The Real Skinny on Soy, Almond and Rice](http://time.com/10093/milk-soy-almond-rice/)
“Unlike dairy milk and soy milk, almond milk is naturally low in protein,” says **Alicia Romano**, registered dietitian at Frances Stern Nutrition Center at Tufts Medical Center. While a glass of cow milk or soy milk has 8 grams of protein, a glass of almond milk has a single measly gram. That may seem strange, since almonds are little ovals of protein: an ounce of the nuts has 6 grams. But its “milk” version is mostly water, and most of the nutrient-dense almonds get strained out of the final product. You don’t get as much calcium, either, unless it’s fortified.
That’s part of the confusion around a product like almond milk, which gives you neither the well-known nutritional benefits of almonds (protein and good fat) nor milk (calcium). “I’m staunchly against plant-based foods disguising themselves as \[animal-derived\] options,” says **Jo-Ann Jolly**, registered dietitian at American University. “A lot of times this process can leave foods with more additives and sometimes more calories, fat and sugar.” If you like the taste of almond milk, then by all means drink it, she says, but make sure to read labels. Unsweetened almond milk lets you avoid the surge of added sugar in the flavored kinds, says **Outi** **Mäkinen**, a researcher who’s [studied](http://www.ncbi.nlm.nih.gov/pubmed/25575046) plant milks like almond milk.
**MORE** [How to Make Milk Out of Nuts in 5 Easy Steps](http://time.com/3664519/make-nut-milk/)
Almond milk isn’t for everyone, says **Dr. Julie Lemale**, a researcher at Hôpital Trousseau in France. Her [study](http://www.ncbi.nlm.nih.gov/pubmed/24726668) last year suggested that substituting milk with alternative milk beverages—including almond milk—in infants under a year old may result in nutritional deficiencies and the growth problems that can come with them.
If you’re not an infant, though, almond milk’s a safe bet. And if you find the non-sugary version delicious, you may have found your perfect non-dairy cereal match.
_Read next:_ [_Should I Drink Coconut Water?_](http://time.com/3559621/coconut-water-nutrition/?xid=time%5Freadnext)
### QUIZ: Should You Eat This or That?
Which is better for you: Half cup of ice cream or 3 scoops of sorbet? Getty Images (4)
Answer: A half cup of ice cream If you eat what you’re craving, you’re more likely to feel satisfied and eat less. And scoop for scoop sorbet contains twice the sugar with none of the filling dairy protein and fat. Getty Images (5); Gif by Mia Tramz for TIME
Which is better for you: Real butter or spray on fake butter? Getty Images; Tara Johnson for TIME
Answer: Butter Serving size for spray butters (even low-calorie ones) are around a 1/3 second spray. What on earth does that mean? You're better off using a small amount of real butter as opposed to guessing how much you're using of the mystery melange of up to 20 ingredients. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: A turkey burger or a sirloin burger? Getty Images (2)
Answer: Sirloin burger Restaurant turkey burgers are often made with dark meat and the skin, so they’re not necessarily better for you (and for the record, they aren't low-fat). You can get a sirloin burger that’s 95% lean meat and gives you 20 g of protein. Just be careful with the toppings. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: Almonds or pretzels? Getty Images (2)
Answer: Almonds Almonds are high in protein, fiber and fat and will keep you feeling fuller longer. Give high-sodium pretzels about an hour and you'll feel hungry again thanks to the high-carb no-fat or protein content. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: Special K or eggs? AP; Getty Images
Answer: Eggs In the morning, you want a meal that will fill you up. Eggs offer protein and fat for satiety, but Special K cereal really only offers carbs and, well, air. If you want carbs to kick off the day, you're better off pairing eggs with a slice of 100% whole grain toast. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: Fat free salad dressing or regular salad dressing? Tara Johnson for TIME
Answer: Regular salad dressingTo absorb fat soluble vitamins like Vitamins E and K in vegetables you need to consume them with a fat to aid nutrient absorption. Fat-free dressing, meanwhile, is low-calorie but gets its flavor from added sugar and salt. Tara Johnson for TIME (5); Gif by Mia Tramz for TIME
Which is better for you: A low fat cookie or dark chocolate? Getty Images (2)
Answer: Dark chocolate “People believe fat free is calorie free,” says Keri Gans, a registered dietitian in New York City. “Go for the real thing.” Fat free cookies tend to be high in carbs, sugar and fake sugar. Try a nice piece of antioxidant-rich dark chocolate instead. Getty Images (2); Gif by Mia Tramz for TIME
Which is better for you: Low fat Greek yogurt or 100 calorie Yoplait yogurt? Tara Johnson for TIME
Answer: 2% Greek YogurtA little fat is good in the morning to keep you full—plus it has upwards of 17g of protein per container. Fat-free "fruit" yogurt is high in sugar—7 to 10 g per serving—and lower in protein. Tara Johnson for TIME (2); Gif by Mia Tramz for TIME
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