Almond milk: is it good for you? 

What is almond milk? 

Almond milk is made by soaking almonds in water, blending them with fresh water and then straining out the pulp to create a light, smooth liquid, with a mild nutty flavour.  

All nut milks are made in a similar way. Most have added calcium and vitamin B12. 

Depending on the brand, some will be sweetened or have added oils, salt, stabilisers, emulsifiers or sweeteners.  

Almond milk is naturally dairy-free and lactose-free, so can be an alternative for people avoiding dairy milk. However, it is not suitable for anyone with a nut allergy. 

Like all plant‑based dairy alternatives, it cannot legally be called ‘milk’ in the UK – only animal milks can. This is why you will see it labelled as ‘almond drink’, even though it is widely known as almond milk. 

Nut‑based drinks, like almond milk and hazelnut milk, are often classed as ultra‑processed foods (UPFs) because of the added ingredients.  

This does not automatically make them unhealthy. They can still fit into a balanced diet, but it does mean the ingredients list matters.

Is almond milk healthy? 

Most almond milk contains very little actual nut, only 2 to 10 per cent depending on the brand, which means they are 90 to 98 per cent water. Because of this, they are naturally low in calories, fat and protein.  

They are lower in saturated fat than whole or semi‑skimmed cow’s milk, and most unsweetened versions are similar in calories to skimmed milk.   

The main nutritional drawback is their very low protein content – usually less than 1g per 100ml compared to 4g in dairy milk. In comparison, a handful (30g) of whole almonds provides around 7g of protein. 

The UK’s Scientific Advisory Committee on Nutrition (SACN) recommends choosing sugar‑free, fortified plant-based drinks, with added calcium, vitamin B12 and iodine to match the key nutrients in cow’s milk. 

For the healthiest choice, look for unsweetened almond milk varieties with added calcium and vitamin B12. 

How cow’s milk and plant alternatives compare nutritionally

The below table shows the nutritional values in 100mls of 6 plant-based milk alternatives compared with full-fat cow's milk.

The numbers are averages – rounded up 1 decimal point – taken from Nutritics and milk.co.uk. They are for unsweetened products. Data on sweetened products is shown in brackets where they differ.

Source: A Nutritional and Environmental Impact Comparison of Skim Dairy Milk and Plant Beverages: A Review

*added ingredient

Is almond milk good for cholesterol?

Like lower-fat dairy milks, almond milk is low in saturated fat, meaning it can be used as part of a heart-healthy diet if you are trying to reduce your intake by replacing whole or semi-skimmed milk. 

However, as almond milk only contains a small amount of almond, it does not provide the same nutrients as eating whole nuts, such as fibre, healthy fats and plant protein, which are linked with a lower risk of cardiovascular disease (CVD).  

Nor does it offer the same cholesterol-lowering compounds found in oat milk (beta‑glucans) or soya milk (soy protein).

Can I cook with almond milk? 

Almond or nut milks can be used instead of cow’s milk in many everyday food and drinks such as porridge, pancakes, baking, tea and coffee.   

However, because almond milk is very low in protein, it does not thicken or set in the same way as dairy milk.  

This means it is not suitable for recipes that rely on milk proteins, such as custards, creamy sauces, set puddings or ice cream.

For these, a higher protein milk alternative, such as soya milk, is a better choice. 

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