Almond Milk

Almond Milk

Everyone calls it almond milk, but on the carton it is often an “almond drink.” In Hebrew it’s “חלב שקדים” (almond milk) in everyday speech but “משקה שקדים” (almond drink) on the package. The difference isn’t just marketing: regulations in Israel and the European Union reserve the term “milk” for products of animal origin, so plant-based products must be called a “drink.” That’s why you’ll find “almond drink” in the supermarket even though everyone says “almond milk.”

Almond milk is made by soaking almonds, grinding them with water and straining out the solids. It has become the most common plant-based milk substitute in many markets, mainly thanks to its neutral taste and low calorie content.

The most important figure for understanding it is also the most surprising: most commercial almond milk products contain only 2%-7% almonds. The rest is water, stabilizers, salt and sometimes sugar. Some manufacturers don’t state the percentage at all.

100 ml of unsweetened almond milk provides about 13-20 calories, 0.5-1 gram of protein, about 1.1 grams of fat and less than a gram of carbohydrates.

What the dilution means nutritionally

Almonds themselves are an excellent food — rich in vitamin E, magnesium, monounsaturated fat, protein and fiber. But when 3% almonds are diluted in water, these nutrients are diluted in the same proportion — and the fiber is almost completely strained out.

The practical result: a cup of almond milk (240 ml) contains the equivalent of about three to four almonds. It does not provide the nutritional benefits of eating a handful of almonds.

The most critical gap is in protein:

• Cow’s milk: 3.3 grams of protein per 100 ml
• Soy milk: 3.3 grams
• Almond milk: 0.5-1 gram

That’s a gap of three to seven times. For an adult on a varied diet, milk isn’t a major protein source anyway, so this doesn’t matter. But for children, older adults or anyone relying on milk as a protein source — it’s a substantial difference, and that’s why health bodies don’t define almond milk as a nutritional milk substitute for children.

Benefits

• Especially low in calories: 13-20 calories per 100 ml, compared with 61 in 3% cow’s milk. For anyone managing their calorie balance — especially with everyday use in coffee or smoothies — this is a real practical advantage, and probably the product’s strongest one.

• Vitamin E: Even after dilution, almond milk provides a respectable amount of vitamin E — about 20-50% of the daily intake per cup in many versions. This is the only nutrient in which it truly stands out on its own.

• Fortification: Fortified versions provide calcium, vitamin D and vitamin B12 in amounts comparable to cow’s milk. This is in fact the main source of the product’s nutritional benefit, so choosing a fortified version is no small matter.

• Lactose-free and soy-free: Suitable for lactose intolerance and for those who avoid soy.

• Neutral taste: It blends well into coffee, cereal and baking without changing the flavor — an advantage over soy milk or oat milk, which have more noticeable flavors.

• Low carbon footprint: Significantly lower than cow’s milk. See the water caveat below.

Downsides and considerations

• Low in protein — the main downside: As detailed above. Anyone replacing cow’s milk with almond milk needs to make up the protein from another source.

• A diluted product: The justification for the price is sometimes questionable. Making it at home (a cup of soaked almonds to 3-4 cups of water) gives a much thicker, richer product — but without the calcium and B12 fortification, which, as noted, is the main value of the commercial product.

• Added sugar: “Original” or “vanilla” versions usually contain 3-6 grams of sugar per 100 ml. Look specifically for “unsweetened.”

• Stabilizers and emulsifiers: Gellan gum, lecithin and locust bean gum are common. They are considered safe by the authorities. Carrageenan has sparked public debate — animal studies pointed to gut irritation, but the relevance to humans at the amounts found in food is disputed, and most manufacturers have removed it anyway.

• Tree nut allergy: Strictly off-limits for people allergic to almonds.

• Water use: Despite the low carbon footprint, growing almonds uses a large amount of water, and most of it is concentrated in drought-stricken California. This is a real environmental consideration, separate from the carbon consideration.

• Not suitable for babies: It isn’t infant formula and isn’t suitable as a main food in the first year. For toddlers too, it is inferior to fortified soy milk because of its low protein.

• Behavior in coffee: It tends to separate and curdle on contact with acidity and heat. “Barista” versions contain extra stabilizers to solve this.

Comparison (per 100 ml, unsweetened)

When to choose it — and when not to

A good fit: for anyone looking to cut calories in coffee and smoothies; for those who avoid lactose and soy; when a neutral taste matters; and when protein comes from other sources in the diet.

Less suitable: for children for whom milk is a significant protein source; for anyone relying on milk as a protein source; and for anyone looking for the nutritional benefits of almonds — it’s better to simply eat almonds.

What to look for on the label: “unsweetened”; fortification with calcium, vitamin D and B12; and as high an almond percentage as possible (over 7% is considered good). And shake well — the added calcium settles to the bottom.

Summary

Almond milk is a low-calorie drink with a neutral taste, and that’s its real advantage. But it’s important to understand what it is: a product that is mostly water, with 2-7% almonds, and three to seven times lower in protein than cow’s milk or soy milk. Most of its nutritional value comes from fortification, not from the almonds themselves — so choosing a fortified, unsweetened version, and shaking before pouring, are what actually matter. Anyone looking for a true nutritional milk substitute, especially for children, should prefer fortified soy milk.