Almond Milk

Updated on 24. Apr. 2020

Everyone is talking about almond milk. Vegetarians love the drink just as much as stars and models. But what's really in this trendy drink? Read more here!

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Almond Milk

Almond Milk...

  • good for irritable bowel syndrome.
    People with an irritable bowel syndrome or unclear digestive problems can use almond milk without hesitation. It is free of so-called fodmaps (irritants for the intestine) and therefore is particularly easy to digest.
  • ...can strengthen the bones.
    Since almond milk contains hardly any nutrients, it is usually supplemented with calcium and various vitamins. The content of this mineral is then on average 120 milligrams per 100 milliliters — this corresponds to about the same amount of whole milk and supports the health and stability of the bones.
  • a healthy alternative. 
    For figure-conscious people, almond milk is a good choice because it contains few calories and a maximum of 1.1 grams of vegetable fat. Unsweetened almond milk also contains practically no carbohydrates.
  • ...does not contain lactose.
    Those who react to milk sugar (lactose) with complaints can drink almond milk without any problems. Since it is produced on a purely vegetable basis, it does not contain lactose.
  • ...may contain additives.
    Take a close look at the packaging. Many almond drinks contain added sugar, thickeners, stabilizers or emulsifiers — ingredients you can safely do without. Almond milk should at best contain only almonds, water and salt.
  • ...offers hardly any protein.
    Unlike cow's milk, almond milk contains virtually no protein. However, this is not a problem in an otherwise protein-rich diet; in fact, many people actually consume more protein than they need.
  • not for nut allergy sufferers. 
    Even though almond milk contains an average of just 2 percent almonds: Anyone suffering from nut allergies should nevertheless avoid them, as even such small amounts can trigger a reaction.

What You Should Know About Almond Milk

Although it’s called almond milk, there is no milk in this beverage. The milk-like color of the liquid is created solely by finely ground, peeled almonds, which are mixed with water plus a few other ingredients such as a pinch of sea salt and possibly sweeteners such as agave syrup or maltodextrin.

The purely vegetable ingredients make almond milk the perfect cow's milk substitute for vegetarians and especially for vegans. 


Almond milk can be found where almonds grow. People in Spain and Portugal liked to use it during the middle ages to strengthen and refresh themselves, but in general, almond milk was already very popular in the European Catholic countries early on, as an ideal alternative to drinking high-fat cow's milk during Lent.


Almond milk tastes mild and slightly nutty, similar to conventional wheat.

Here you can find recipes for almond milk

How Healthy Is Almond Milk?

Some people claim that almond milk is a healthier alternative to cow's milk, but that's not true. Almond milk also has a reputation for being a very slimming drink. However, depending on the manufacturer, almond milk contains almost as much fat and calories as milk. As a thirst quencher, almond milk is therefore only suitable to a limited extent for figure-conscious people. A comparison with cow's milk also shows that classic almond milk has no calcium and much less protein to offer. However, in contrast to its animal competitors, almond milk provides a few extra fibers.

Those who pay attention to their sugar consumption should note that there are both sweetened and unsweetened varieties of almond milk. The unsweetened version contains only 13 calories per 100 milliliter.

Those who suffer from food intolerances or allergies can indulge in almond milk problem-free because it has neither lactose nor gluten, unlike soy milk.

Nutritional values of almond milk per 100 milliliters   
Calories 47
Protein 0.9 grams
Fat 2.9 grams
Carbohydrates 3.8 grams
Dietary Fiber 2 grams

Shopping and Cooking Tips


Almond milk is not very cheap to buy. You can purchase different varieties of almond milk in health food stores, organic food stores and drugstores. There is the vegetable drink with and without sweetener, as well as flavors.


You can store almond milk for a while without cooling, but after opening, you should use the contents of the package soon and store it in the refrigerator.

What to Make With Almond Milk

Well chilled almond milk tastes great on its own, but you can also use it to make shakes and mixed drinks. In principle, almond milk can be used in anything you would normally use cow's milk to make, like creams, puddings or cakes.

If you want to use almond milk as a cow’s milk substitute in cuisine, don’t use the sweetened products. It could be best to make your own almond milk, which costs considerably less and gives you the control to decide what you want to put in it. 

For salty dishes, leave out honey or agave syrup and taste with some sea salt and possibly lemon juice instead. You can even prepare light sauces and mashed potatoes with the homemade almond milk.

A little tip for those in a hurry: Instead of grinding whole almonds, you can use pureed almonds as the base for your almond milk.

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