Almond milk is a non-dairy beverage that harnesses the nutrition of almonds. Its popularity has soared thanks to its affordability, versatility, longevity, and taste.
Nutritional Values
Creamy almond milk is a delicious alternative to cow's milk and a good source of vitamins, minerals, and other essential nutrients. Almond milk is available sweetened, unsweetened or flavored. Nutrition varies depending on which version you choose.
The following table breaks down the nutritional values of popular almond milk varieties offered by two common brands, Silk and Almond Breeze (shelf stable). Values are for a one cup serving.
| Type of Almond Milk | Calories | Fat | Carbs | Sugars | Protein | Sodium | Potassium |
| Silk Original | 60 | 2.5g | 8g | 7g | 1g | 160mg | 35mg |
| Silk Original Unsweetened | 30 | 2.5g | <1g | 0g | 1g | 160mg | 35mg |
| Silk Vanilla | 90 | 2.5g | 16g | 16g | 1g | 160mg | 35mg |
| Silk Vanilla Unsweetened | 30 | 2.5g | <1g | 0g | 1g | 160mg | 35mg |
| Silk Dark Chocolate | 100 | 2.5g | 19g | 17g | 1g | 240mg | 110mg |
| Almond Breeze Original | 60 | 2.5g | 8g | 7g | 1g | 150mg | 180mg |
| Almond Breeze Original Unsweetened | 30 | 2.5g | 2g | 0g | 1g | 180mg | 170mg |
| Almond Breeze Vanilla | 80 | 2.5g | 14g | 13g | 1g | 150mg | 180mg |
| Almond Breeze Vanilla Unsweetened | 30 | 2.5g | 2g | 0g | 1g | 180mg | 170mg |
| Almond Breeze Chocolate | 120 | 3g | 22g | 20g | 1g | 150mg | 240mg |
Vitamins and Minerals
A one cup serving of almond milk can help you meet the recommended daily allowance (RDA) of many essential vitamins and minerals including:
- Calcium (45% to 50% RDA)
- Vitamin E (50% RDA)
- Vitamin D (25 % RDA)
- Vitamin B12 (50% RDA)
Almond milk also contains low levels of iron, vitamin A, magnesium, and zinc.
Make Your Own
When you make almond milk at home, you control the ingredients and as a result, the nutrition values. You might choose organic almonds or add natural flavorings.
If you have kids, let them help you make almond milk. It's a great way to get them thinking about healthy ingredients.
Part of a Healthy Lifestyle
Almond milk can be a part of a healthy lifestyle. However, as the above table shows, sweetened and flavored varieties are higher in calories, sugar, and fat than unsweetened varieties, and sodium content varies between brands. If you enjoy more than one serving per day, those calories can add up. Consider drinking flavored versions as a treat now and then to avoid sabotaging your healthy eating goals.
