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Almond Milk

Common

Widely consumed internationally

A plant-based beverage made from almonds and water, commonly produced by grinding or extracting almonds in water and separating the liquid.

About Almond Milk

Almond milk is a plant-based beverage made by blending soaked almonds (Prunus dulcis) with water and straining out the solids. It is one of the oldest and most widely consumed plant milks in the world, with records of almond-based drinks appearing in medieval European and Middle Eastern cookbooks as far back as the 13th century, where it was used as a dairy substitute during religious fasting periods.

Modern commercial almond milk is typically made by finely grinding blanched almonds with water, then filtering the mixture through a fine mesh or cloth to remove the almond pulp. The resulting liquid is thin, pale, and mildly nutty in flavour. Commercial versions are almost always fortified with calcium, vitamin D, and vitamin E to improve their nutritional profile, and many contain added thickeners such as carrageenan or locust bean gum to improve texture.

Almond milk is naturally low in calories compared to whole dairy milk, and contains no lactose or cholesterol, making it popular among people who are lactose intolerant, vegan, or reducing their dairy intake. However, it is also relatively low in protein compared to soy milk or cow milk, and homemade versions made without fortification lack the added vitamins and minerals of commercial products. California produces approximately 80% of the world's almond supply, making it the primary global source for commercial almond milk production.

Sources & Further Reading

USDA FoodData Central — Almond milk, unsweetened, plain, refrigerated — Current USDA Foundation Food result for unsweetened refrigerated almond milk.
USDA FoodData Central — Almonds (current search) — Current USDA database search for the named food; select the matching product/data type because formulations and database records can change.
PMC — Commercial Plant-Based Milk Alternatives: Fatty Acids and Protein Digestibility — Beverage-level study that analyzed commercial almond, coconut, hazelnut, hemp, oat, quinoa, rice, and soy drinks; results are product-specific rather than universal.

Nutrition

Unsweetened almond milk (240 ml / 1 cup, commercially fortified) typically contains:

Calories30–40 kcal

Fat2.5–3 g

Protein1 g

Carbohydrates1–2 g

Calcium~450 mg (fortified)

Vitamin D~100 IU (fortified)

Almond milk is very low in calories and protein. It is suitable for people avoiding lactose, dairy, and soy. It is not suitable as a complete nutritional replacement for cow milk without fortification, particularly for young children who need adequate protein and fat for development.

Common Uses

◌ Drinking◌ Coffee & tea◌ Smoothies◌ Cereal◌ Baking◌ Cooking sauces

Almond milk is one of the most versatile plant milks. It is widely used as a direct dairy substitute in coffee, tea, and smoothies, and poured over cereal and granola. In baking, it substitutes for dairy milk in most recipes, though its low fat content means baked goods may be slightly less rich. It works well in creamy pasta sauces, soups, and desserts. Its mild flavour makes it one of the most neutral-tasting plant milks for cooking.

Interesting Facts

Almond milk appears in medieval European cookbooks from the 13th century, where it was used during Lent and other fasting periods when dairy was forbidden.
Despite being called "milk," commercial almond milk typically contains only 2–4% almonds by weight — the rest is water, with added vitamins, stabilisers, and sometimes sweeteners.
California produces around 80% of the world's almonds, making it the dominant global source for almond milk production.
Almond milk has been criticised for its high water usage — almonds are a water-intensive crop grown primarily in drought-prone California, requiring approximately 3.8 litres of water per almond.
The leftover almond pulp from making almond milk can be dried and used in baking as a gluten-free flour substitute.
Almond milk contains no lactose, making it suitable for people with lactose intolerance, and no soy, making it suitable for those with soy allergies.