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Almond Milk: Nutritional Value, Calories & Health Benefits

Published : Jun 14, 2023 4 mins read Updated On : Jun 30, 2023

Are you looking for a healthy and delicious milk alternative? Look no further than almond milk! Almond milk is a plant-based drink that has been gaining popularity in recent years due to its many health benefits, low calorie count, and creamy texture. In this blog, we will cover everything you need to know about almond milk - from its origins and production process to its nutritional value and health benefits.

What is almond milk?

Almond milk is a dairy-free alternative to cow's milk, which makes it the perfect choice for people who are lactose intolerant or have a milk allergy. It has less fat and no saturated fat, which makes it healthier than cow's milk. Almond milk has fewer calories and less protein than cow's milk, but it is enriched with vitamins and minerals like Vitamin E, antioxidants, and plant-based protein that promote heart health, skin health, and muscle growth.

You can make almond milk at home by adding different flavors like vanilla extract, cocoa powder, hazelnuts or strawberries, or spices like cinnamon and ginger to enhance its taste. However, sweetened almond milk contains added sugar that increases calories and blood sugar levels. Therefore choosing unsweetened almond milk is beneficial for your health in the long run.

Definition and origin

Almond milk is plant-based milk made by blending almonds, water, salt, and sometimes other ingredients. It has a creamy and smooth texture and is a popular dairy-free substitute for cow's milk

The origin of almond milk can be traced back to medieval times when it was used in recipes. Today, almond milk can be easily prepared at home by blending soaked almonds and water together and then straining out the solids. With its delicious taste and numerous health benefits, almond milk has become increasingly popular as an alternative to traditional dairy products.

Nutritional value of almond milk

Almond milk is very low in calories compared with cow’s milk and other plant-based milk. One cup or approx. 240 ml of almond milk contains 39 calories.

One cup or approx 240 ml of almond milk provides

Calories: 39
Fat: 3 grams
Protein: 1 gram
Carbs: 3.5 grams
Fiber: 0.5 grams
Calcium: 24% of the RDV
Potassium: 4% of the RDV
Vitamin D: 18% of the RDV
Vitamin E: 110% of the RDV

Almond milk is a great and natural source of vitamin E, which is a fat-soluble vitamin that provides antioxidant support and helps protect your body from free radical damage.

Some varieties of almond milk are fortified with calcium and vitamin D, which are important nutrients for bone health.

Health benefits of almond milk

Good for weight management

Almond milk is a healthier choice for weight management. With only 39 calories per cup, almond milk is a great option for those looking to reduce their calorie intake without sacrificing taste. Additionally, unsweetened almond milk is an excellent choice for people with lactose intolerance or who follow a vegan diet.

Almond milk is also rich in nutrients such as magnesium and vitamin E. Magnesium plays an important role in muscle function, blood sugar control, blood pressure, and bone health. Vitamin E supports the immune system and helps maintain healthy blood vessels. Overall, incorporating almond milk into your diet can provide numerous health benefits while still being delicious and easy to make at home.

Boosts skin health and fights signs of aging

Almond milk is a healthy beverage that offers several health benefits, including the ability to boost skin health and fight signs of aging. This is due to its high content of vitamins, minerals, and antioxidants, which help promote skin health and neutralize damage caused by free radicals.

If you are worried about acne then almond milk may offer a possible solution that can help clear your skin. That’s because almond milk is an excellent source of vitamin E.

Vitamin E is a powerful antioxidant that may help to clear cell-damaging free radicals in the body, which may damage your skin

Low in Phosphorus and Moderate in Potassium

Because of its high levels of phosphorus and potassium, people with chronic kidney disease (CKD) often avoid milk. This is because there is a danger that these nutrients will accumulate in the blood if your kidneys are not able to properly clear them.

Heart disease, hyperparathyroidism, and bone disease may be increased if there is too much phosphorus in your blood. In the meantime, having too much potassium puts you at an increased risk of arrhythmias and heart attacks.

Dairy milk contains 101 mg of phosphorus and 150 mg of potassium per 100 gm, while the same amount of almond milk contains only 30 mg of phosphorus and 60 mg of potassium. Almond milk might be a good dairy alternative for people with Chronic Kidney Disorders.

May help lower cholesterol and reduce the risk of heart disease

One of the most significant benefits is its potential to lower cholesterol and reduce the risk of heart disease. This is due to the high levels of antioxidants, healthy fats, and fiber found in almonds.

Studies have shown that regularly consuming almonds can improve lipid levels, blood pressure, and blood flow, all of which are important factors in maintaining heart health. Additionally, oat milk's high beta-glucan content also plays a role in reducing cholesterol absorption and lowering LDL (bad) cholesterol levels.


In conclusion, almond milk is a healthy and delicious alternative to dairy milk. It is low in calories and carbs, rich in vitamins and minerals, and has health benefits such as promoting weight management and fighting signs of aging. Making almond milk at home is easy and requires only a few ingredients and equipment. Plus, there are many ways to incorporate almond milk into your diet, from using it in coffee to making smoothies. So why not give it a try? For more almond milk recipe ideas, check out our blog on how to make almond milk at home.

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