Is Almond Milk Good For You? How It Compares To Whole Milk, Oat Milk & More

If you've got concerns about including almond milk in your diet, here's what nutritionists have to say about whether or not it's good for you.

That said, most commercially available almond milks are fortified with calcium—often resulting in higher levels than a glass of cow's milk. Many almond milks also contain added vitamin D to match or exceed the amount in cow's milk.

Again, almond milk reigns supreme as the nation's most popular alt-milk—but that doesn't mean it's the only option. To figure out whether almond milk1 meets your health needs, it's a good idea to consider how it compares to other choices like cow's milk2, soy milk3, and oat milk4.

Cow's milk also offers more of some important micronutrients like potassium and phosphorus. In fact, a 2021 study5 found that cow's milk was the best overall source of micronutrients, compared to alternative milks. On the other hand, if you're looking to reduce carbs or calories or add calcium, vitamin D, or vitamin E to your diet, almond milk is a better choice.

Almond milk may have some benefits for health, mostly due to the fact that it's lower in calories and carbs than other options.

Though research on a connection between almond milk and blood pressure is limited, the milk's plant food status is a point in its favor. "Those with high blood pressure can benefit from including more plant foods in any amounts, as well as increasing their intake of potassium, calcium, and magnesium while keeping sodium under 2,300 mg," says Jones.

"Almond milk can be a great choice for people with diabetes, as it's low in calories and carbohydrates," says dietitian Jen Scheinman, M.S., R.D. "Even the sweetened versions tend to have 8 grams of sugar or less per serving." If you're not diabetic, almond milk's 3 grams of carbs per cup can also fit into a low-carb or keto diet.

However, since it's lower in protein than other options, almond milk may not be as satiating.

If lactose intolerance or a soy allergy keeps you from drinking dairy or soy milk, almond milk provides an easy alternative. People with tree nut allergies or intolerances will need to steer clear of almond milk, though.

These are some drawbacks of the nutty drink, including its low protein count and questionable impact on GI health:

RELATED READ: 17 Healthy Foods That'll Meet Your Daily Protein Needs (Plant & Animal)

Of course, there are environmental concerns with other milks, too. If you're looking for the most sustainable option, you'll probably want to reach for hemp milk or flax milk, which are made from relatively low-impact crops.

If additives seem to give you the dreaded bloat, Scheinman recommends a "truly clean" almond milk with no additives or gums.

Almond milk isn't a one-to-one swap for cow's milk. Besides its lower protein content, the nutty drink contains significantly less phosphorus and potassium—two important nutrients for general health.

Of course, if you'd like to use almond milk in sweet preparations like baked goods, there may be a time and place for purchasing a sweetened version. But for the most health benefits from everyday use, an unsweetened variety does the trick.

Making your own almond milk is a great way to opt out of questionable additives and enjoy the freshest beverage possible. All it takes is almonds and water! Try out this simple base recipe, adding optional flavorings as you wish:

Almond milk can be a suitable option for those who have cow milk allergies or are looking to cut carbs, boost their calcium, or eat more plant-based foods. However, it's not a perfect switch for alternatives like dairy milk in terms of protein and all micronutrients. For a deeper dive into other kinds of milk, head to this nutritionist power ranking.