It also has less fat than whole milk, but only whole milk – almond milk’s fat content is about the same as two percent, and higher than skim or one percent. One thing that’s worth noting is that the fat in almond milk is healthier than the fat in cow’s milk because it’s unsaturated.
Almond milk is naturally dairy-free, meaning it’s suitable for vegans, as well as people with a dairy allergy or lactose intolerance ( 4 ). Still, you should avoid it if you’re allergic to tree nuts. Almond milk is a plant-based beverage made from filtered almonds and water.
Unsweetened almond milk contains just one gram of carbohydrates, however, sweetened varieties like chocolate or vanilla contain more. In contrast, a single cup serving of cow’s milk has 90 to 150 calories (calories vary from skim to whole milk), 9 grams of protein, 12 grams of carbohydrates and 30% of your daily value of calcium.
Soy and almond milks contain about 2 to 4 grams of fat per cup, but those fats are predominantly healthy, monounsaturated and polyunsaturated fats. Comparing protein content, dairy milk takes the protein title with a little over 8 grams per cup. Soy milk comes in a close second with about 7 grams per cup.
How many calories are in almond milk?
Comparing the Milks. A single cup serving of almond milk contains anywhere from 30 to 90 calories, 1 gram of protein, and 45% of your daily value of calcium (depending on the brand and flavor). Unsweetened almond milk contains just one gram of carbohydrates, however, sweetened varieties like chocolate or vanilla contain more.
First of all, the difference between plant milks and nut milks. Nut milk is any milk that’s specifically made from nuts, such as hazelnut, cashew, or most commonly, almond milk. Plant milk, on the other hand, is any milk made from plants.
Cow’s milk alternatives like soy milk, rice milk, oat milk, hazelnut milk, coconut milk, hemp milk and more are all growing in popularity – it’s hard to guess what someone will make milk out of next! If you’ve started exploring almond milk or other plant-based milks, you know that there are also plant-based yogurt, smoothie, …
Processed almond milk can also contain additives that manufacturers use to adjust its flavor and texture, like sugars and emulsifiers. For instance, carrageenan, an ingredient that’s widely used for thickening and stabilizing, was linked to harmful gastrointestinal effects in a research study.
And lastly, almond milk is vegan, vegetarian, and a great choice for consumers with lactose intolerance. (We also think it’s great with your morning coffee!)
Almond milk has fewer calories than cow’s milk (as long as you’re buying unsweetened varieties. Read the carton carefully, as even types of vanilla almond milk can be sweetened). It also has less fat than whole milk, but only whole milk – almond milk’s fat content is about the same as two percent, and higher than skim or one percent. One thing that’s worth noting is that the fat in almond milk is healthier than the fat in cow’s milk because it’s unsaturated. Research suggests that limiting saturated fats is a good practice for those with diabetes. Studies have shown a link between heart disease and saturated fat consumption, so one benefit of almond milk is that you’re getting your fats from a healthier source. It also has a higher nutrient profile, and contains more potassium, vitamin A, vitamin D, vitamin E, magnesium and calcium. And lastly, almond milk is vegan, vegetarian, and a great choice for consumers with lactose intolerance. (We also think it’s great with your morning coffee!)
And hemp milk has a good amount of protein and healthy fats. Of course, all four are great choices for those with a tree nut allergy – if you’re considering coconut milk, however, know that some documented reactions in individuals with tree nut allergies have occurred.
How much sugar is in almond milk?
However, for some, the taste of unsweetened soy or almond milk can be an issue. You may find 4 to more than 20 grams of added sugars in a sweetened — or flavored — beverage. Checking the Nutrition Facts label is the best way to find a taste you like with minimal added sugars.
When considering calcium, dairy milk naturally has about 300 milligrams per cup, and dairy products generally are considered the best absorbed source of calcium. Many soy or almond milks are fortified with calcium to at least match the amount of calcium in dairy milk.
Comparing protein content, dairy milk takes the protein title with a little over 8 grams per cup. Soy milk comes in a close second with about 7 grams per cup. Traditional almond milk lags behind with just 1 gram per cup. Of note, some newer nut milk varieties have added pea protein.
ANSWER: Cow’s milk (dairy) and other plant-based beverages, including soy milk and almond milk, all can be healthy choices. However, there are wide nutritional differences, depending on the type of product and the brand.
Things that are important to focus on are fat content, protein, calcium and the amount of added sugars, if any, in each product. In terms of fat content, skim milk has negligible amounts of fat, but the amounts of cholesterol -raising saturated fat increase stepwise with 1 percent, 2 percent or whole milk. This is important to pay attention to, as …
That said, your body may not absorb all of the calcium in soy milk since soy contains a natural compound (phytate) that inhibits calcium absorption. And then there are added sugars. Unflavored white dairy milk and unsweetened soy and almond milk contain no added sugars.
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