Love it, Like it, Hate it: Almond Milk

This is an archived article and the information in the article may be outdated. Please look at the time stamp on the story to see when it was last updated.

The dairy in the dairy case is getting squeezed out by more and more milk alternatives, from soy to coconut to cashew milk, and especially a fast-growing array of options for almond milk.  Careful, though, as there’s a big difference among brands when it comes to calories, sugars, and even nutrients like calcium and D, so today we’re Getting the Skinny with Molly on what to look for on the labels of almond milk, and what to avoid.

 

  • Almond milk is allergen-friendly + vegan; good for those with lactose intolerance or milk protein allergies.
  • Many varieties of almond milk are much lower in calorie compared to cow’s milk
  • Taste, appearance, and texture vary widely; it comes down to personal preference for most people

 

Compare labels for:                           

  • Calories can range from 25 to 170 calories per cup
  • Protein. Can range from 1 gram to 10 grams.  Even “5X More Protein” usually only means 5 grams protein
  • Calcium. Look for products fortified with at least 20-30% DV for calcium
  • Vitamin D. look for products with at least 25% DV for Vitamin D
  • Added sugar. Some almond milk can be loaded with added sugars; look for milks labeled as unsweetened

 

Compare Nutrition Facts to one cup nonfat milk:

90 calories, 12 grams carbs, 12 grams sugar, 8 grams protein, 30% DV calcium, 25% DV vitamin D

 

DIY Almond Milk:   Blend 1 part almonds to 4 parts water, strain solids, and enjoy!

 

 

LOVE IT!

 

Blue Diamond Almond Breeze Unsweetened Almond Cashew Blend  

  • Per cup: 25 calories, 1 gram carb, 0 sugar, 1 gram protein, 45% calcium, 25% vitamin D
  • Ingredients include water, almonds, cashews, sea salt, guar gum, gellan gum, vitamins/minerals

 

Blue Diamond Almond Breeze Unsweetened Vanilla or Chocolate

  • Per cup (Vanilla): 40 calories, 1 gram carb, 0 sugar, 1 gram protein, 45% calcium, 25% vitamin D
  • Ingredients include water, almonds, sea salt, sunflower lecithin, gellan gum, vitamins/minerals

 

Califia Farms Unsweetened Original or Vanilla

  • Per cup: 40 calories, 2 grams carb, 0 sugar, 1 gram protein, 45% calcium, 25% vitamin D
  • Ingredients include water, almonds, sea salt, locust bean gum, gellan gum, vitamins/minerals

 

Dream Boosted Original Almond Beverage

  • Per cup: 120 calories, 6 grams carb, 4 sugar, 10 grams protein, 20% calcium, 25% vitamin D
  • Ingredients include water, almonds, pea protein, cane syrup, flaxseed oil, chia seed oil, gellan gum, xanthan gum, vitamins/minerals

 

 

 

LIKE IT!

 

MALK Almond Milk – unsweetened

  • Per cup: 130 calories, 5 grams carb, <1 sugar, 5 grams protein, 6% calcium, n/a vitamin D
  • Ingredients include filtered water, organic almonds, Himalayan salt

 

 

Orgain Protein Almond Milk – Unsweetened Vanilla  

  • Per cup: 90 calories, 8 grams carb, 6 sugar, 10 grams protein, 25% calcium, 25% vitamin D
  • Ingredients include water, organic almonds, organic protein blend (brown rice protein & pea protein), cane sugar, locust bean gum, gellan gum, algar gum, sea salt, vitamins/minerals

 

 

So Delicious Almond Plus 5X Protein Almond Milk - Unsweetened

  • Per cup: 120 calories, 1 gram carb, 0 sugar, 5 grams protein, 10% calcium, 30% vitamin D
  • Ingredients include water, almonds, pea protein, rice protein, carrageenan, locust bean gum, salt, vitamins/minerals

 

 

 

HATE IT!

 

Silk Dark Chocolate Sweetened Almond Milk

  • Per cup: 100 calories, 19 grams carb, 17 grams sugar, 1 gram protein, 45% calcium, 25% vitamin D
  • Ingredients include water, almonds, sugar, cocoa, salt, locust bean gum, gellan gum, vitamins/minerals

 

 

Blue Diamond Sweetened Almond Milk – Chocolate or Vanilla  

  • Per cup (Chocolate): 130 calories, 24 grams carb, 22 grams sugar, 2 grams protein, 60% calcium, 30% vitamin D
  • Ingredients (Chocolate flavor) include water, almonds, evaporated cane juice, cocoa, sea salt, carrageenan, vitamins/minerals

 

 

 

###

Want more from Molly?  Click here to sign up for Nutrition Bites, her weekly e-newsletter with links to her Get the Skinny TV segments here on WGNO, and her weekly column in NOLA.com|The Times-Picayune!   And you can follow Molly on Facebook, Twitter, & Instagram:  @MollyKimballRD