How Much Protein In Almond Milk

Is Calcium In Fortified Almond Milk Well


Its believed that fortified calcium may have poor absorption.

There is little research to show calcium in fortified almond milk helps build or maintain bone health compared to calcium that occurs naturally in foods. According to Liz Malgieri, RD:

Everyone is trying to make foods better and so much more nutritious than they really are so they add calcium to orange juice, soy milk, almond milk to make them more nutritious, but this type of calcium isnt the same as calcium that occurs naturally in foods

When synthetic calcium is added to food, we dont really know how much is absorbed by the body.

Many factors can influence how well calcium is absorbed through the digestive system and made available for the body.

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Just How Many Almonds Does It Take To Make Almond Milk

I grew up in central California. I was surrounded by almond orchards. They are beautiful when all the flowers bloom. We used to buy 25-pound boxes of almonds, and we would eat raw almonds all the time in trail mixes, or just a plain handful. So, I love almonds!

And although Im obviously a big proponent of dairy milk, I dont hate almond milk. I actually think the flavored and sweetened stuff tastes pretty good. It doesnt really taste like milk though. People are free to buy what they want. One of the goals of this blog is to teach people things. I am more concerned that people make educated food choices based on facts, rather than marketing.

As for me, I prefer cows milk, but you are free to select your beverage of choice. That being said, I want to make sure people who choose to consume almond milk over cows milk are doing it with all the factsfree of the guilting, fear-mongering, and general misinformation out there.

Almond milk is becoming a serious contender in the dairy case of the grocery store. People seem to turn to almond milk for a few reasons:

1. They suffer from either a dairy allergy or lactose intolerance

2. They have moral qualms with the dairy industry

3. They choose almond milk because it is lower in calories

I want to focus on the third reason.

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What Is Almond Milk Protein

Pure almond milk is ground almonds and water.

Some people make their almond milk by blending almonds and water. After fusing into a minced almond consistency, its necessary to strain the resulting mixture to produce smooth almond milk.

Most people purchase almond milk at the grocery or health food store. These products are more convenient. However, commercially available almond milk products contain additional ingredients. These include preservatives, thickeners, and flavorings.

Preservatives lengthen the products shelf-life, while thickeners improve its texture. Some consumers find sweetened and flavored almond milk to be more palatable. However, unsweetened and unflavored almond milk remains the most natural choice.

A Few Drawbacks Of Nut Milks

Almond milk: A nutty fad or healthy alternative

Though they do offer many advantages, nut milks arent a perfect food.

One major concern is their environmental impact. It takes 3.2 gallons of water to produce just one almond , leading many critics to call almond milk an unsustainable choice.

Additionally, many nut milks contain fillers with controversial reputations, such as carrageenan or guar gum. And nut milks may simply be too expensive for many consumers, with price points far higher than cows milk.

Still, with numerous options now commonly available, theres plenty of room for experimentation to find your favorite dairy alternative. Heres a snapshot of how several varieties of nut milks measure up.

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Almond Milk May Contain Unwanted Ingredients

One driver of “clean” almond milk products, including two-ingredient liquid options and concentrated bases, is simple, recognizable ingredients. If you flip over the container on some products, you may find unwanted additivesincluding preservatives gums, such as gellan gum and oils, like sunflower oil. Pre-pandemic, I used to meet clients at their local markets and walk the aisles together to compare products and identify the best brands. Many clients were surprised to spot add-ins they didn’t expect to find in pricey almond milk. But again, there’s no standard formulation, which is why reading ingredient lists is key.

Buying And Preparing Almond Milk

Almond milk contains no cholesterol or lactose and can be extracted using simple equipment found in most homes. This milk is prepared by grinding almond seeds together with water. The use of a blender is one of the modern ways that can be used to get almond milk extracted with all of its nutrients intact. This is the easiest and simplest way to obtain this nutritious and delicious milk.

It is also used commercially, where additional nutrients are used to enrich the content of the final product. Almond milk can be purchased from stores and it is found in different flavors including chocolate, vanilla, and plain. Almond milk with a specific flavor is preferred over the plain alternative.

Due to its nutritional content, it is the best alternative for those who have an intolerance to dairy or soy products. The nutritional value of almond milk is equivalent to that found in rice milk, which is also recommended by nutritionists.

Almond milk has a creamy texture and nutty flavor. Photo Credit: Shutterstock

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May Be A Source Of Vitamins

Almonds are a good source of vitamin E, which is an important antioxidant helping to maintain healthy skin and eyes, as well as supporting the immune system. Some commercial brands are fortified with additional vitamins, including vitamin D, which is needed to help regulate calcium in the body. Vitamin B12 is naturally found in animal-derived foods so most fortified plant milks have added vitamin B12, which is important for keeping the nervous system healthy.

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Choosing An Alternative Milk

Plant or alt-based milksincluding those made from nuts, seeds, legumes, or cereal grainsare increasingly popular. Buoyed by the healthful properties of almonds, almond milk stands out from this pack.

Almond milk is creamy and comes in many flavors and varieties, including vanilla, chocolate, honey, sweetened, and unsweetened, adding to its appeal.

But while whole almonds are rich in fiber, protein, the antioxidant powerhouse vitamin E, and more, does almond milk stack up?

Enriched Almond Milk Is High In Vitamin D

Many people are low or deficient in vitamin D. This raises the risk of brittle bones, fatigue, and weak muscles .

There are few good sources of vitamin D in the human diet. Thats why a common public health strategy is to enrich certain foods with vitamin D. This especially applies to milk products.

Just like regular milk, almond milk often contains added vitamin D. The amount of vitamin D varies between products. For example, 1 cup of almond milk may contain 2.62 micrograms, which is 13% of your DV. A cup of vitamin-enriched cows milk contains similar amounts .

This makes enriched almond milk a useful source of vitamin D that can prevent deficiency if you consume it regularly.

Bottom line: Almond milk is often enriched with vitamin D, and consuming it often may help prevent vitamin D deficiency.

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Its Rich In Vitamin E

10 Benefits of Almond Milk You didnât know About ...

Just like whole almonds, almond milk provides vitamin E, a potent antioxidant. Vitamin E benefits run the gamut. It helps fight off the damaging oxygen-free radicals that may contribute to heart disease and other health problems, Crowe-White says.

With 16.6 mg of vitamin E in a cup of almond milk, it provides 100 percent of the recommended dietary allowance for vitamin E, she says. This is even more vitamin E than what is found in whole almonds, because some companies enrich the milk with extra vitamin E. Read the label closely to know what exactly you are getting in your almond milk, she says.

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What Other Almond Milk Nutrition Facts Should I Know

Besides calories and protein, almond milk provides other nutrients.

These nutrients include:

  • 24% of the recommended daily value of calcium
  • 4% of the DV of potassium
  • 8% of the DV of Vitamin D
  • 110% of the DV of Vitamin E

Comparing these facts for almond milk vs. milk and other milk alternatives reveals some interesting observations.

Health Benefits Of Almond Milk

Who should drink almond milk: Almond milk is naturally dairy-free, gluten-free, and soy-free, making it a great option for those with celiac disease, gluten sensitivity, or lactose intolerance.

Since it’s lower in calories than oat milk, almond milk can be a good option for those watching their weight. Even if you aren’t watching your weight, lower calories mean you can add other nutritious foods to smoothies or oatmeal, like chia or hemp seeds, all while staying in your body’s caloric range.

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Which Plant Milk Is Healthiest

Nutritionally speaking, soy milk is best plant-based milk

  • Soy milk the most balanced nutritional profile.
  • Rice milk sweet taste and little nutrition.
  • Coconut milk no protein and few calories, but most of them from fat.
  • Almond milk need for complementary sources of food to provide essential nutrients.

May Help Improve Vision

Instant High Protein Vegan Almond Milk / Koya Webb

Almond milk is rich in various vitamins, including vitamin A, which is essential for the proper functioning of the eyes. The use of computers, smartphones, and tablets is common in most offices and homes in our modern age. Constant use of these devices can affect the vision of the user to a certain extent. This condition can be treated naturally by increasing the intake of vitamin A that you can access in almond milk.

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The Cost Of Almond Milk

I decided to go to my local Walmart to take a peek at the prices of almond milk. I live in North Carolina, so I imagine your local prices may look different, but I went to Walmart hoping that the prices would be similar across the country since its a national chain. Below is a summary of what I found.

One thing I always ask myself when I buy food is what am I paying for? This question often pushes me to by the store brand product over the name brand, because in almost every case they taste similar enough that its not worth the price for the name brand. Maybe that will change when I am no longer a student and actually have two nickels to rub together.

$ 1.09$0.23

Almonds are pretty expensive. Some of the lowest bulk Amazon prices for almonds are around $ .32 per ounce, although you can find some as high as $.64 per ounce. We will stick with the $.32 almonds per ounce to not over exaggerate the difference. Going back to our magic number of 23 almonds per ounce that means that a single almond costs about $ 0.014. Almond milk has 4.3 almonds multiplied by the cost per almond gets us to $0.06. Compare that to the cost of almonds in almond milk in the table above.

These prices seem a little shocking for what you get, but then again, I bet you have purchased a water bottle that costs more than that. Some water in this country is particularly expensive, and it turns out the water in almond milk is no different.

May Help Boost Immunity

Almond milk has various nutrients and minerals which help in maintaining a healthy immune system. The immune system protects our body from germs and microorganisms that may cause health issues and are harmful to the body. Intake of almond milk may help in keeping the bodys primary line of defense healthy and strong.

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What Percentage Is Ideal

Now just like how cow milk is naturally around 85% water content, you wouldnt want your plant based milks to have too many nuts, seeds, or coconut in it. Since one ounce of dried almonds is 160 calories, if the concentration was 10% in your milk, that would mean 128 calories per 8 ounce glass.

Keep in mind thats 128 calories before any sweetener or emulsifier is added. As mentioned, for these to taste like milk instead of grainy water, you really do need some. Even if you sweeten with zero calorie monk fruit, there would still be some added calories coming from thickeners.

For weight loss or management, you probably want an unsweetened milk which is no more than 50 to 70 calories per 8 ounce glass. That would mean a max of 3.9% to 5.5% concentration of almonds, if you were using that one ingredient plus water with absolutely nothing else added.

But you probably need at least some guar gum, xantham gum, acacia gum, or other thickener to make its texture taste like cow milk. The question is, whats the lowest amount needed to accomplish that smoothness?

Even if the bare minimum amount of thickening agents and emulsifier were used, the optimal concentration of almonds used would still likely be a percentage in the low to mid single digits. Anything more than 3% to 5% would likely be too many calories per cup, based on the growing trend among consumers for low calorie unsweetened almond milks.

The math with hemp and flax is comparable, too.

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