Almond milk is a nutritious, nut-based dairy alternative. Some people prefer its taste to that of other options, such as oatmilk. You can use it in coffee, oatmeal, or baking recipes.

Almond milk is light in flavor, so many people find it more palatable than other plant-based milk options.

You can make almond milk by soaking, grinding, and straining raw almonds. Commercial versions of almond milk might add nutrients, such as calcium, riboflavin, vitamin E, and vitamin D, to boost the drink’s nutritional content.

It’s great for those who cannot or choose not to drink cow’s milk (a dairy product), but many people drink it just because they like the taste.

This article lists 11 evidence-based health benefits of almond milk and explains how to make your own.

Almond milk contains a variety of health-promoting nutrients. The unflavored variety is relatively low in calories when compared with dairy milk or most other plant-based milk alternatives.

Nutrients in a 3.5-ounce (100-gram) serving of plain, unsweetened, almond milk include:

  • Calories: 15
  • Carbs: 1.31 grams (g)
  • Fiber: 0.2 g
  • Sugar: 0.81 g
  • Protein: 0.4 g
  • Fat: 0.96 g
  • Vitamin A: 90 micrograms (µg)
  • Vitamin E: 2.81 milligrams (mg)
  • Vitamin D: 1 µg
  • Potassium: 67 mg
  • Calcium: 184 mg
  • Phosphorus: 9 mg

Since almond milk can be an alternative to dairy milk, manufacturers may add vitamins and minerals to the final product so dairy-free consumers don’t miss out on valuable nutrients.

Fortified almond milk can be a great source of vitamins A, E, and D, as well as calcium.

Plant-based beverages generally contain fewer calories than regular dairy milk. For people aiming to reduce their calorie intake, switching to almond milk may support that goal.

Making small swaps from high calorie foods to lower calorie foods can be an effective way to decrease or maintain calorie intake, depending on your goals.

Reducing calorie intake and increasing exercise can help you temporarily lose weight. Although, it is not necessarily a solution for long-term weight management.

Manufacturers may also sweeten or flavor almond milk with added sugars, increasing their calories. Different brands may add different amounts of sugar, so it is important to read the nutrition label and ingredient list if you’re concerned about it.

Additionally, unfiltered, homemade almond milk may have a greater quantity of almonds left, so it can also be higher in calories.

Unsweetened varieties of almond milk are naturally low in carbohydrates.

A 3.5-ounce (100-gram) serving of almond milk contains approximately 1.31 g of carbs, most of which is dietary fiber. In comparison, the same amount of dairy milk contains about 4.63 g of carbs.

Keep in mind that sweetened commercial varieties of almond milk and other plant milks can be much higher in carbs because they may contain added sugars.

Some people with health conditions, such as those living with diabetes, may need to monitor the amount and quality of carbs in their diets.

According to a 2025 article, research associates sugar-sweetened beverages (SSBs) with an increased risk of cardiometabolic diseases, such as type 2 diabetes, directly and through weight gain.

Factors that may contribute to this include the speed and ease of drinking SSBs. Some people may also replace more nutritious alternatives with SSBs.

Sticking with unsweetened almond milk may help reduce these risks.

Almond milk is an excellent source of vitamin E, naturally containing 2.81 g in a 3.5-ounce (100-gram) portion.

Vitamin E is a powerful antioxidant that may combat inflammation and stress in your body. Getting enough vitamin E may offer benefits for and help prevent the following health conditions:

However, more research is necessary to confirm the above potential benefits.

Key terms: Cognitive decline

A change or reduction in a person’s ability to think.

Vitamin D is an important nutrient for many aspects of health, including heart function, bone strength, and immune function.

Your body can produce vitamin D when your skin is exposed to sunlight. However, many people do not get enough vitamin D due to factors like long work hours or living in an area with limited sunlight.

Research associates vitamin D deficiency with an increased risk of conditions like:

Maintaining adequate levels of vitamin D is important for your health. However, consuming more than the body needs may not offer any additional benefits.

Very few foods naturally contain vitamin D, though, so manufacturers add it to many commercial products — including almond milk.

Not all varieties of almond milk will have vitamin D added, including homemade almond milk. If you’re concerned about your vitamin D intake, it’s a good idea to speak with a healthcare professional.

Dairy milk is a key source of calcium for many people. A 3.5-ounce (100-gram) serving of whole milk contains 123 mg of calcium — approximately 12% of the recommended dietary allowance (RDA) for most adults.

Many manufacturers enrich almond milk with calcium to ensure people who use it as a dairy substitute are not missing out. Check the nutrition label to see how much calcium a particular brand of almond milk contains.

Calcium is an important mineral with many health benefits. It plays a role in the growth and maintenance of strong bones. It may also help to reduce the risk of fractures and osteoporosis in older adults.

If you’re making almond milk at home, you may need to find other sources of calcium to supplement your diet and meet the RDA.

Almond milk is naturally lactose-free, making it a great alternative for people who may have lactose intolerance.

Lactose intolerance is a condition in which people are unable to easily digest lactose, a sugar found in dairy milk. It affects around 57% to 65% of the global adult population.

It occurs due to a deficiency in lactase, the enzyme responsible for breaking down lactose into a more digestible form. This deficiency may be due to genetics or certain medical conditions.

Intolerance can cause a variety of uncomfortable symptoms, including stomach pain, bloating, and gas.

Since so many people experience lactose intolerance, plant-based alternatives like almond milk that are naturally lactose-free allow folks to safely enjoy foods that would otherwise contain dairy.

Some people choose to avoid dairy milk for religious, health, environmental, or lifestyle reasons, such as veganism.

Since almond milk is plant-based, it’s naturally dairy-free, which makes it vegan-friendly. It’s suitable for most people who want or need to limit dairy.

As a dairy-free product, almond milk doesn’t have the proteins that contribute to a milk allergy. However, it’s not a safe option for people with tree nut allergies.

An allergy occurs when the body’s immune system is overactivated to protect itself from substances in the environment — many of which wouldn’t otherwise pose danger. Depending on the severity, an allergy can be life threatening.

Milk allergies affect between 0.6% and 3% of infants and young children. However, almond milk may not be a suitable alternative for them, since it’s lower in protein than dairy milk.

You may need to check with a healthcare professional to find a specialized formula for babies with milk allergies.

People with chronic kidney disease (CKD) may avoid milk and other dairy products. That’s because when your kidneys can’t properly clear certain nutrients, there’s a risk they will build up in the blood.

Having too much phosphorus in the blood may contribute to weak, brittle bones. Meanwhile, having too much potassium may increase the risk of heart and muscle issues.

Dairy milk contains 101 mg of phosphorus and 150 mg of potassium per 3.5 ounces (100 grams). The same amount of almond milk contains only 9 mg of phosphorus and 67 mg of potassium.

Almond milk might be a good dairy alternative for people with CKD. However, the amounts of these nutrients may vary from brand to brand, so you’ll need to read the nutrition label.

A 2020 study including 24,452 adults associates regular dairy intake with acne. However, the link between dairy milk intake and acne is not well understood, and research is ongoing.

If you are concerned about acne, almond milk is a potential substitute for dairy milk. It’s also rich in vitamin E, a powerful antioxidant that may help clear free radicals in the body, which may damage your skin.

Free radicals are unavoidable molecules that can result from natural processes in your body as well as your environment, such as cigarette smoke and air pollutants.

Some research also suggests vitamin E supplementation may offer benefits for inflammatory skin conditions, such as psoriasis and atopic dermatitis. However, further research is necessary.

Consuming a healthy, balanced diet that also contains the RDA of vitamin E may help to promote healthy skin.

Including almond milk in your diet increases your intake of plant-based foods, which may help keep your heart healthy.

A 2024 review concludes that replacing cow’s milk with the plant-based alternative soy milk — even sweetened soy milk — has no adverse effect on cardiometabolic risk factors. It may actually improve inflammation, blood pressure, and blood lipids.

However, this review does not consider the effects of almond milk specifically.

Similarly, a 2023 review associates plant-based diets with a lower risk of cardiovascular disease and other health factors in adults.

Various factors, including exercise, smoking habits, and more, can influence heart health. Anyone with concerns about their heart health may benefit from speaking with a healthcare professional.

To make 2 cups (473 mL) of almond milk at home, you need just two ingredients: almonds and water. You’ll also need a nut milk bag and a blender.

Use the following steps to make your almond milk:

  1. Soak 1/2 cup (65 grams) of raw almonds overnight.
  2. Add the soaked almonds to your blender with 2 cups (473 mL) of water.
  3. Blend until the mixture is milky and creamy.
  4. Pour the mixture into a nut milk bag and strain it over a large jug or bowl.
  5. Squeeze out any excess moisture until most of the milk separates from the pulp.

You can make your almond milk thicker or thinner by adjusting the quantity of water. You may also want to add a pinch of salt or a drizzle of honey to enhance the flavor.

You can keep homemade almond milk for up to five days in the refrigerator.

Leftover pulp?

Try this today: Don’t know what to do with the leftover pulp from making almond milk at home? Why not use it to make chocolate chip and almond cookies — and dip them into a tall glass of almond milk!

Below are some ideas on how to include almond milk in your diet:

  • as a nutritious, refreshing drink
  • in cereal, muesli, or oats
  • in your tea, coffee, or hot chocolate
  • in smoothies
  • in cooking and baking, such as in recipes for muffins or pancakes
  • in soups, sauces, or dressings
  • in homemade ice cream
  • in homemade almond yogurt

Almond milk is a tasty, nutritious alternative to dairy milk. It is suitable for most people with lactose intolerance, a dairy allergy, or kidney disease, as well as those who are vegan or avoiding dairy for other reasons.

Commercial varieties of almond milk may have additional nutrients, such as calcium and vitamins A, E, and D. Fortification helps people who switch from dairy milk to almond milk get all the vital nutrients that milk usually provides.

Try adding it to cereal or coffee, mixing it into smoothies, and using it in recipes for ice cream, soups, or sauces.