If you’re patient enough to soak your almonds overnight, making your own almond milk at home is easy enough. Otherwise, you can buy almond milk from brands like Califia, Elmhurst, SoDelicious, and Almond Breeze at the grocery store. If you’re looking to manage weight, almond milk may be a good option. “Unsweetened almond milk is naturally lower in calories per serving than traditional skim cow’s milk,” registered dietitian Emily Kyle, R.D., says. Just be sure to look out for added sugars and preservatives. If you’re lactose intolerant or following a plant-based diet, almond milk is a great option to have on hand. With a low carb count, this milk can also keep you in ketosis if you follow a keto diet. Cow’s milk is a better source of protein (about 8 grams per cup2), while almond milk only provides about 1 gram. However, there are plenty of other ways to add protein to your diet, and most Americans already get more than they need, registered dietitian Maggie Moon, M.S., R.D., once told mbg. “Cow’s milk, in general, has a wider profile of vitamins and minerals,” Jarosh says. However, “some [almond milk] brands add calcium and vitamin D in quantities similar to what is found in cow’s milk.” If someone depends on those nutrients specifically, a fortified almond milk would be just as beneficial. Almond milk is relatively similar to other nondairy milks. “With the exception of soy and pea milks, which have more protein,” Jarosh says. If you are allergic to tree nuts, oat milk may be a better alternative. “Compared to other plant-based milks3, almond milk is naturally a good source of vitamins, especially vitamin E,” one study says. Unsweetened almond milk is also low in calories and sugar while high in calcium. It has a slightly nutty flavor, Jarosh tells us, which can play well with granola or cereal but is muted enough to not alter the taste of baked goods. “It’s great for use in coffee drinks, as a smoothie base, making overnight oats,” says Jess Cording, M.S., R.D., CDN, “or as a substitute for cow’s milk in baked goods, sauces, and other recipes.” It also works well in chia puddings and oatmeal.
