Learn all about almond milk nutrition, how many calories are in almond milk (all the flavors) and amazing health benefits of this plant based drink in this easy to read article.
Almond milk is a popular non-dairy milk alternative that has gained widespread popularity in recent years. It is made by blending almonds with water and then straining the mixture to remove any solid particles. Almond milk is known for its creamy texture, nutty flavor, and nutritional benefits.
In this article, we will explore the nutritional profile of almond milk, its benefits, and how it compares to other types of milk.
Nutritional Profile of Almond Milk
Almond milk is a low-calorie, low-carbohydrate, and low-protein beverage. One cup of unsweetened almond milk contains approximately 30-40 calories, 1-2 grams of carbohydrates, and 1 gram of protein. This makes it an excellent choice for people who are watching their weight or are on a low-carbohydrate diet.
Unsweetened Almond Milk Nutrition
- Calories: 30-40 calories per cup of unsweetened almond milk
- Carbohydrates: 1-2 grams of carbohydrates per cup
- Protein: 1 gram of protein per cup
- Fat: 3 grams of fat per cup
- Saturated Fat: 0 grams of saturated fats per cup
- Fiber: 1 grams of fiber per cup
- Sugar: 0 grams of sugar per cup
In addition to being low in calories and carbohydrates, almond milk is also a good source of vitamins and minerals. It contains calcium, vitamin D, vitamin E, and magnesium. These nutrients are important for maintaining strong bones, healthy skin, and a robust immune system.
Vitamins and Minerals in Almond Milk
- Vitamin E– 49% daily recommendation (Protects against cancer and heart disease) (1)
- Thiamin– 11% daily recommendation (Brain food!) (2)
- Riboflavin– 7% daily recommendation (Fights cancer, migraines) (3)
- Magnesium– 5% daily recommendation (Lowers blood pressure, fights depression) (4)
- Calcium– Up to 45% daily recommendation (Aids in strong bones) (5)
It is important to note that the number of calories in almond milk can vary depending on the brand and type of almond milk. Additionally, flavored almond milks may contain added sugars or flavorings, which can increase the calorie content. To ensure you are getting the most nutritious and low-calorie almond milk, it is best to choose unsweetened varieties.
Calories in Flavored and Sweetened Almond Milk
- Unsweetened Almond Milk: 30-40 calories per cup
- Vanilla Almond Milk: 90-120 calories per cup
- Chocolate Almond Milk: 100-130 calories per cup
- Sweetened Almond Milk: 60-80 calories per cup
Benefits of Almond Milk
Almond milk has several benefits that make it an excellent choice for people who are looking for a healthy and nutritious alternative to dairy milk.
- Good for Digestion: Almond milk is easy to digest, making it a great option for people who are lactose intolerant or have trouble digesting dairy products.
- Lowers Cholesterol: Almond milk is low in saturated fat and cholesterol, making it a heart-healthy choice.
- Rich in Antioxidants: Almond milk contains antioxidants such as vitamin E, which helps to protect the body from oxidative stress and cell damage.
- Suitable for Vegans: Almond milk is a great alternative to dairy milk for vegans and vegetarians who do not consume animal products.
How Almond Milk Compares to Other Types of Milk
Almond milk is a great alternative to dairy milk and other non-dairy milk alternatives. Here’s how it compares to other types of milk:
- Dairy Milk: Almond milk is lower in calories, fat, and carbohydrates than dairy milk. It is also a good option for people who are lactose intolerant.
- Soy Milk: Soy milk is higher in protein than almond milk, but it is also higher in calories and carbohydrates.
- Coconut Milk: Coconut milk is higher in calories and fat than almond milk, making it a less suitable option for people who are watching their weight.
- Rice Milk: Rice milk is higher in carbohydrates than almond milk, making it a less suitable option for people who are on a low-carbohydrate diet.
How to Use Almond Milk in Recipes
Almond milk can be used as a substitute for dairy milk in many recipes, including baking, cooking, and as a beverage. However, there are some factors to consider when substituting almond milk for dairy milk:
- Almond milk has a thinner consistency than dairy milk, so it may not work as well in recipes that require a thicker consistency, such as custards or puddings.
- With it’s nutty flavor, almond milk can be a great addition to some recipes but may not work as well in others. For example, it may not be the best option for savory dishes that require a neutral flavor.
- Almond milk is lower in protein than dairy milk, so it may not be the best option for recipes that require a high protein content, such as protein shakes or smoothies.
Despite these considerations, almond milk can be a great dairy milk substitute for many recipes. Here are some tips for using almond milk in your favorite recipes:
- Use unsweetened almond milk in place of dairy milk for a lower calorie and lower sugar option.
- If you prefer a sweeter taste, use sweetened almond milk instead of adding sugar or other sweeteners to your recipe.
- Use almond milk in your morning coffee or tea for a dairy-free alternative.
- Use almond milk in smoothies or protein shakes for a low-calorie, plant-based protein option.
Substitutions for Almond Milk
- Soy milk: Soy milk is a great dairy milk alternative that is high in protein and can be used in a variety of recipes. It has a mild flavor that works well in both sweet and savory dishes.
- Oat milk: Oat milk is a newer dairy milk alternative that has gained popularity in recent years. It has a creamy texture and a mild, slightly sweet flavor that works well in smoothies, coffee drinks, and baking recipes.
- Coconut milk: Coconut milk is a rich, creamy milk that is a great substitute for almond milk in recipes that require a thicker texture. It has a slightly sweet flavor and works well in sweet and savory dishes.
- Rice milk: Rice milk is a thin, sweet milk that is a good substitute for almond milk in recipes that require a lighter texture. It has a subtle, nutty flavor that works well in both sweet and savory dishes.
- Cashew milk: Cashew milk is a creamy milk that has a similar consistency to almond milk. It has a slightly sweet, nutty flavor that works well in both sweet and savory dishes.
These are just a few of the many milk alternatives available on the market. When choosing a substitute for almond milk, consider the flavor, texture, and nutritional content of each milk to determine which one will work best in your recipe.
Frequently Asked Questions (FAQs)
Almond milk can be a healthy option for people who are lactose intolerant, vegan, or simply prefer a plant-based diet. It is low in calories and fat and high in vitamin E, which is an antioxidant that helps protect the body from damage caused by free radicals.
This is a difficult question to answer definitively, as the answer depends on a person’s individual health needs and preferences. However, almond milk is generally lower in calories and fat than dairy milk and can be a good option for people who are trying to lose weight or reduce their intake of saturated fat.
Most almond milk brands are fortified with calcium, but it is important to check the label to make sure. Calcium is important for maintaining strong bones and teeth.
Yes, almond milk can be used as a dairy-free alternative to milk or cream in coffee.
Almond milk is not safe for people with nut allergies, as it is made from almonds. People with nut allergies should choose a different milk alternative, such as soy milk or oat milk.
Yes, almond milk can be used as a substitute for dairy milk in many baking recipes. However, it is important to keep in mind that almond milk has a thinner consistency than dairy milk, so it may not work as well in recipes that require a thicker texture.
The shelf life of almond milk varies depending on the brand and whether it is refrigerated or shelf-stable. Generally, refrigerated almond milk should be consumed within 7-10 days of opening, while shelf-stable almond milk can last for several months before opening.
Almond milk is a healthy and nutritious alternative to dairy milk and other non-dairy milk alternatives. It is low in calories, carbohydrates, and fat, and it is rich in vitamins and minerals. Almond milk is a great option for people who are looking for a non-dairy milk alternative that is easy to digest and has numerous health benefits.
Try This Almond Milk Iced Coffee Recipe:
Almond Milk Vanilla Iced Latte
Ingredients
- ½ cup strong brewed coffee (or 2 shots espresso)
- 2 teaspoons zero calorie all-natural sweetener
- ½ teaspoon vanilla extract
- ¾ cup Unsweetened Vanilla Almond Milk
- 1 ½ cups ice
Instructions
- Brew coffee or espresso, add all natural zero calorie sweetener and vanilla extract to the coffee when it's still hot. Mix well to dissolve.
- Fill a tall glass with ice.
- Add the brewed coffee to the glass of ice, top with almond milk and serve.
Nutrition
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Article History:
- Originally written and posted on May 31, 2020 by Audrey Johns
- Updated on March 7, 2023 by Audrey Johns