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Almond Milk

People who have lactose intolerance and follow a strict vegan diet are turning to almond milk that has become a great substitute for cow’s milk. Almond milk is prepared by grinding almonds, and it has a creamy and neutral taste that makes it perfect for milkshakes. Almond milk is a good source of vitamins A, D, and E and calcium, and it is devoid of cholesterol, albeit it does contain has low saturated fat.

Since almond milk has no lactose and cholesterol, it can be used instead of dairy milk in many recipes. Almond milk is available commercially and comes in various flavors like chocolate, vanilla, etc. Almond milk can also be made at home.

Almond milk is considered as a great alternative to cow milk.

Also, the calories in almond milk are very low, so you need not worry about putting on weight.

Almond Milk Nutrition Facts

Almond milk is a good source of many nutrients and is loaded with unsaturated fats that can reduce heart disease. It is rich is magnesium, potassium, phosphorous, manganese, selenium, and vitamin E. Magnesium plays a vital role in breaking down of foods into energy, and selenium enhances the immune system of the body and can boost metabolism of thyroid. Manganese stimulates enzymes in the body, and potassium helps in the maintenance of blood pressure and normal function of heart. Phosphorus helps to keep bones and teeth healthy.

Apart from vitamins and minerals, almond skin contains flavonoids that protect the heart from various diseases. Almond milk is packed with proteins, which are building blocks of cells and help in the growth and repair of the body cells.

Nutrient Information

Given below are the almond milk nutrition facts for 8 fluid ounces.

Calories in almond milk are 60. Cholesterol, saturated fat, and trans fat are nil. Other nutrient information includes:

  • Total fat, 2.5 g
  • Protein, 1 g
  • Potassium, 180 mg
  • Carbohydrates, 8 g
  • Sodium, 150 mg
  • Calcium, 2%
  • Dietary fiber, 1 g
  • Sugar, 7 g

A cup of almond can provide 25% of an individual’s calcium requirement. Owing to its nutritional value, delicious, creamy flavor, and lactose-free nature, almond milk has become a favorite alternative to dairy milk; however, despite its nutritional value, a few dangers also come along with the almond milk as it is high in sodium and sugar. Always consult a doctor before making any drastic dietary changes.


Household Commodity Fact Sheet, US Department of Agriculture
Megan Stinson, Dairy and Dairy Alternatives: Media Portrayal vs. Nutritional Facts, Western Oregon University

Submitted on January 16, 2014