Is almond milk good for you? Understand the pros and cons.

Delaney Nothaft
Updated ·2 min read

Although it has been decided that plant-based milk can still be advertised as “milk” – it is a very different beverage than the cow’s milk most of us might think of when we hear the word.

Generally, any plant-based milk will be a mixture of proteins, fats and carbohydrates from the plant, mixed with water. Food scientists can work magic to make the beverage look creamy, like dairy milk.

One popular cow’s milk alternative is almond milk. What is it – and is it good for you? We spoke with Kelly Morrow, MS, RDN, FAND, a registered dietitian and clinical affiliate of the Osher Center for Integrative Medicine at the University of Washington, to find out everything you need to know about almond milk.

What are the pros and cons of almond milk?

Morrow described a few “pros” of almond milk:

  • It's helpful for people who cannot drink animal milk (due to allergy or intolerance) or simply choose not to drink animal milk.

  • Most dairy-free milks are fortified with vitamin D.

  • It often has fewer calories than regular milk (depending on the kind of milk, i.e. skim versus whole milk.)

Morrow also describes a few of the “cons” of almond milk:

  • Some dairy-free milks are higher in sugar than regular milk. She suggests reading the label to know for sure.

  • Almond milk is less environmentally friendly because of its high demand for water.

  • It is often more expensive than cow’s milk.

Is almond milk healthy?

Morrow says this largely depends on the person, and what their nutritional needs are – for example, do they have an allergy or intolerance for animal milk, or would it be better for this person to consume less animal fats?

She adds, “Not all dairy alternatives are made with healthy ingredients – look for those with low sugar and ingredients you can pronounce and understand. Avoid those made with hydrogenated oils and artificial colors and flavorings.”

How does almond milk compare to oat milk?

Another popular plant-based milk is oat milk. Although oat milk is more environmentally friendly than almond milk, it generally has more calories, fat and carbohydrates than almond milk. However, some argue that it has a creamier taste.

Overall, plant-based milk may be lacking some of the nutrition found in dairy, like vitamin D, calcium, potassium, vitamin A, vitamin B-12 and phosphorous. The key is to see if the particular plant-based milk has fortified their beverage with some of these benefits.

Read more about milk and your diet here:

Best milk options: What is the healthiest milk to drink? Best options for protein content and weight loss.

Latest update: Oat, almond and other plant-based drinks can be labeled 'milk,' FDA proposes

Best diet plan advice: What foods should I avoid with diabetes?

More: What are antioxidants? And how to make sure you get enough in your diet.

This article originally appeared on USA TODAY: Is almond milk good for you? Pros, cons and health benefits