Almond milk
Category: Beverages Characteristics: Unsweetened, Plain State: Refrigerated
Nutrition Highlights
Serving Size
Calories
19
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 14 (72.7%) |
| Carbohydrate | 2.7 (13.9%) |
| Protein | 2.6 (13.6%) |
| Total | 19 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 97 (96.5%) |
| Fat | 1.6 (1.6%) |
| Carbohydrate | 0.7 (0.7%) |
| Protein | 0.7 (0.7%) |
| Ash | 0.6 (0.6%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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Rich in vitamin E which acts as an antioxidant and protects cells from damage
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Contains magnesium which helps regulate blood pressure and is important for bone health
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A good plant-based source of calcium which is important for bone health
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Contains fiber which aids digestion and helps you feel full
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Lower in calories than dairy milk and contains no cholesterol
Risks
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Low in protein compared to dairy milk. One cup of almond milk contains only 1 gram of protein versus 8 grams in cow's milk
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Higher calorie than some plant milks due to the almonds. One cup has 60 calories versus 30-40 calories in soy or oat milk
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May be low in certain key vitamins and minerals like vitamin D and calcium if not fortified. Check the label to ensure it has been fortified
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Higher in carbohydrates than dairy milk. One cup has 6 grams of carbs versus 12 grams in cow's milk
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Could be higher in sodium than dairy milk depending on brand. Choose an unsweetened plain variety for lowest sodium
Additional Information
Almond milk, unsweetened, plain, refrigerated, is a popular alternative to dairy milk that offers several nutritional benefits. Made from ground almonds and water, it is naturally lactose-free, making it suitable for individuals with lactose intolerance or those following a vegan or plant-based diet. This versatile beverage provides a range of essential nutrients while being low in calories and saturated fats.
One of the primary benefits of almond milk is its low calorie content. Compared to cow's milk, unsweetened almond milk contains fewer calories, making it a suitable choice for individuals aiming to manage their weight. A cup of unsweetened almond milk typically contains around 30-40 calories, which is significantly lower than the approximately 120 calories found in a cup of skim milk.
Additionally, almond milk is naturally free of cholesterol and saturated fats, making it heart-healthy. High intake of saturated fats can contribute to the development of cardiovascular diseases, while almond milk offers a heart-friendly alternative. Unsaturated fats, such as those found in almonds, can help lower LDL (bad) cholesterol levels and reduce the risk of heart disease when consumed as part of a balanced diet.
Almond milk is also a good source of vitamin E, an antioxidant that plays a crucial role in protecting cells from damage caused by free radicals. Vitamin E supports healthy skin, boosts the immune system, and may have anti-inflammatory properties. Including almond milk in your diet can contribute to meeting your daily vitamin E requirements.
Furthermore, almond milk is often fortified with calcium and vitamin D, essential nutrients for maintaining strong bones and teeth. Calcium is crucial for bone health, and vitamin D aids in the absorption of calcium. Although the calcium content in almond milk is generally lower than that in cow's milk, fortified versions can provide a comparable amount.
Despite these nutritional benefits, it is important to be aware of potential risks associated with almond milk. One concern is its lower protein content compared to cow's milk. While cow's milk is a good source of high-quality protein, almond milk contains minimal amounts. Therefore, individuals who rely heavily on almond milk as a protein source should ensure they obtain adequate protein from other dietary sources.
Moreover, almond milk does not naturally contain significant amounts of vitamins and minerals, except for vitamin E. Although fortified almond milk can provide calcium and vitamin D, it is essential to read labels carefully to ensure adequate fortification. If almond milk is your primary source of calcium and vitamin D, it may be necessary to consider other dietary sources or consult a healthcare professional to ensure you meet your nutritional needs.
Lastly, some individuals may have allergies or sensitivities to almonds. If you have a known almond allergy, almond milk is not a suitable choice for you. Additionally, individuals with nut allergies should be cautious when consuming almond milk and consult their healthcare provider if unsure.
In conclusion, almond milk, unsweetened, plain, refrigerated, offers several nutritional benefits as a low-calorie, heart-healthy alternative to dairy milk. It is a good source of vitamin E and can be fortified with calcium and vitamin D. However, it is important to be aware of its lower protein content and potential allergenicity. As with any food or dietary choice, moderation and individual needs should be considered to ensure a well-balanced and nutritious diet.