Almond milk
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Made from almonds and water.
Unsweetened almond milk has about a gram of carbohydrate per cup.
Almonds are high FODMAP, but a small serving of about ten nuts is low; a large glass often is not.
Safe in small amounts; may bother some people or raise blood sugar.
Rules by country
Almond drinks are foods, not additives, so they carry no E-number. In the EU they are sold as almond beverages rather than as almond milk, because only cow's milk may be called milk.
What is it?
The drink is mostly water: a cup contains around 30 calories, one gram of protein and about one gram of carbohydrate when it is unsweetened. Makers add sugar, starches, gums, salt and vitamins to make it behave like milk and to keep it from separating. The nut content is low, often around 2 to 5 grams of almond per cup, which is what decides the allergen and FODMAP questions.
Where it comes from: Blended almonds and water, strained, and often finished with sugar, starch, gums and vitamin additives. In Europe it cannot be called milk at all, because it is not one.
Why it’s in food
- Milk alternative
- Coffee
- Baking
- Smoothies
- Cereal
Often found in
Also listed as: Almond milk, Almond beverage, Almond drink, Almond milk beverage, Unsweetened almond milk
Health & gut impact
Almond drink is made from almonds, so it carries the same allergen as the nut and it is declared in the US, the EU, Canada and Australia. Most commercial almond drinks also add other tree nuts or soy protein, which matters for anyone avoiding them.
US FASTER Act (2021) and EU Regulation 1169/2011 allergen list
Almonds are high in fructans and galacto-oligosaccharides. A serving of about ten nuts is low FODMAP, which is roughly a small glass of almond milk, and anything larger moves into the high range.
Monash University, Department of Gastroenterology, low-FODMAP diet app and resources
Plant drinks are usually fortified with calcium, vitamin D and vitamin B12 to match dairy, which is what makes them a reasonable substitute for bone health when the rest of the diet is low in calcium.
EFSA, dietary reference values for calcium and vitamin D
What can I use instead?
Related
More plant milks:
Common questions
Is almond milk better for you than dairy?
Neither is better in general. Unsweetened almond milk has far less protein and fewer calories than milk, and dairy has more protein and more calcium unless the plant drink is fortified. The choice usually depends on whether you want protein, sugar or a dairy-free diet.
Is almond milk keto?
Unsweetened almond milk is, with about one gram of carbohydrate per cup. The sweetened versions are not, and the difference between the two is often the whole story.
Why does almond milk need added sugar?
Almonds are barely sweet on their own, and the drink needs some sweetener to taste like the dairy it replaces. That is why unsweetened and sweetened versions exist side by side and why the nutrition label differs so much between them.
Is Almond milk safe?
Use in moderation (76/100). Almond drinks are foods, not additives, so they carry no E-number. In the EU they are sold as almond beverages rather than as almond milk, because only cow's milk may be called milk.
Is Almond milk vegan?
Yes. Made from almonds and water.
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Scientific sources & regulatory citations
- US FASTER Act (2021) and EU Regulation 1169/2011 allergen list
- Monash University, Department of Gastroenterology, low-FODMAP diet app and resources
- EFSA, dietary reference values for calcium and vitamin D