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Top 8 Proven Health Benefits of Almond Milk

Almond milk is abundant in healthy fats that support heart health and provide a feeling of fullness. A single serving offers 50 percent of the daily requirement for vitamin E, which is beneficial for the skin. It is a valuable source of potassium and can be enriched with vitamins A, B-12, D, and calcium. Almond milk has as much protein as cow's milk but fewer calories than whole milk, and its calorie content is comparable to that of skim milk. Additionally, it has minimal saturated fat.












1. Low in Calories

Almond milk is much lower in calories than cow’s milk.
Some people find this confusing, as almonds are known to be high in calories and fat. This is great for people who want to cut calories and lose weight. One cup of unsweetened almond milk contains about 30–50 calories, while the same amount of whole dairy milk contains 146 calories. That means almond milk contains 65–80% calories. If you are trying to lose weight, simply replacing two or three daily servings of dairy with almond milk would result in a daily calorie reduction of up to 348 calories.

2. Low in Sugar

Unsweetened varieties of almond milk are very low in sugar. One cup of almond milk contains only 1–2 grams of carbs, most of which is dietary fiber. It is important to note that many commercial varieties of almond milk are sweetened and flavored with added sugars. These varieties may contain about 5–17 grams of sugar per cup. Therefore, it is important to always check the nutrition label and ingredients list for added sugars.

3. High in Vitamin E

Almonds are naturally high in vitamin E, providing 37% of the daily vitamin E requirement in just 1 cup. Therefore, almond milk is also a natural source of vitamin E. One cup of almond milk provides 20–50% of your daily vitamin E is a powerful antioxidant that combats inflammation and stress in the body. It helps protect against heart disease and cancer, and it may also have beneficial effects on bone and eye health.


4. A Good Source of Calcium

Milk and other dairy products are key sources of calcium in many people’s diets. One cup of whole milk provides 28% of the daily. In comparison, almonds contain only a small amount of calcium, just 7% of the daily.

5. Often Enriched with Vitamin D

Vitamin D is an important nutrient for many aspects of good health, including heart function, bone health and immune function. Your body can produce it when your skin is exposed to sunlight. However, 30–50% of people do not get enough vitamin D due to their skin color

6. Naturally Lactose-Free

Lactose intolerance is a condition in which people are unable to digest lactose, the sugar in milk. It is caused by a deficiency in lactase, the enzyme that’s responsible for breaking down lactose into a more digestible form. This deficiency may be caused by genetics, aging or certain medical conditions. Intolerance can cause a variety of uncomfortable symptoms, including stomach pain, bloating and gas.

7. Dairy-Freend Vegan

Some people choose to avoid dairy milk as a religious, health, environmental or lifestyle choice, such as veganism. Since almond milk is fully plant-based, it is suitable for all these groups and can be used in place of dairy milk on its own or in any recipe. However, almond milk is very low in digestible protein compared to dairy milk.











8. Low in Phosphorus, With a Moderate Amount of Potassium

People with chronic kidney disease often avoid milk due to its high levels of phosphorus and potassium. Because their kidneys are not able to properly clear these nutrients, there is a risk they will build up in the blood. Too much phosphorus in the blood increases the risk of heart disease, hyperparathyroidism and bone disease. Meanwhile, too much potassium increases the risk of irregular heart rhythm and heart attack.However, almond milk can be a suitable alternative for people trying to reduce their intake of potassium and phosphorus due to kidney disease.


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