Is Almond Milk Better for You Than Regular Milk?

We’ve all fallen victim to “health food” marketing tactics at the grocery store, with buzzy phrases like “reduced fat,” “sugar-free,” and “high protein” stamped on boxes and cans. This is especially true of the milk aisle, where plant-based milk continues to dominate the shelves as a “healthy” alternative to dairy milk — almond milk being the most popular. But when so many options sound healthy, how do you decide which is the best for you? The answer is not so clear-cut. Regular dairy and almond milk both have health benefits, so the decision comes down to personal preferences and your nutrition goals. 

Fewer Calories: Almond Milk

Almond milk might be the best choice for those following a calorie-conscious diet. The average 8-ounce serving of unsweetened almond milk contains 39 calories, and sweetened almond milk contains slightly more calories at 73. The same-sized serving of whole milk contains 149 calories. Those wanting to drink regular dairy milk with fewer calories can opt for skim milk (also called nonfat milk), which has 83 calories per serving. However, when considering taste, richness, and texture without sacrificing calorie count, for many consumers, almond milk is the winner over skim milk.

More Protein: Regular Milk

Protein is essential to bodily functions, so getting enough daily protein through food is vital. Regular dairy milk might be a better choice for those who want more protein. Almond milk contains very little protein, 1.5 grams per serving, whereas regular milk, including whole and nonfat, contains 7.7 to 8.3 grams per serving, respectively. To solve the low-protein count problem in almond milk, some brands have added protein, such as Silk, whose protein milk contains 8 grams of protein per serving, making it comparable to regular milk.

Less Fat: Almond Milk and Skim Milk

Whole milk contains the most fat of any milk, with 7.9 grams per serving, with 4.6 grams of that being saturated fat, which is not good for heart health. Skim milk is the best low-fat choice among dairy milk because it contains only 0.2 grams of fat per serving. However, skim milk lacks the flavor and richness of whole, 1%, or 2% milk. Another low-fat option is almond milk (both sweetened and unsweetened), which has 2.9 grams of fat, none of which are saturated fats. Due to added thickeners and flavoring, it might taste better to some than skim milk.

Less Sugar: Almond Milk

Besides having less fat, unsweetened almond milk has less sugar, with 0 grams per serving. However, sweetened almond milk has just as much sugar as whole and skim milk, all with 12 grams per serving. Food scientists are working to create sugar-free dairy milk, and a few brands have caught on, but they cost more due to the filtration process to remove the sugar, so this might not be the best choice for everyone.

No Preservatives or Additives: Regular Milk

Regular dairy milk might be the right choice for consumers who prefer recipes without additives or preservatives. Cow’s milk is 87% water, and the rest is comprised of protein, fat, carbohydrates, vitamins, and minerals. There is nothing in standard cow’s milk that isn’t already part of the natural milk. Almond milk is also mostly made up of water (the percentage varies by brand). Still, it includes additives such as sugar, carrageenan (a thickening agent), sunflower lecithin, flavorings, preservatives, and of course, almonds. According to studies, some brands of almond milk only contain 2% almond in their recipes, causing some consumers to shy away from the product.

More Vitamins and Minerals: It’s a Toss-up

For decades, dairy milk has been advertised as an excellent source of vitamins and minerals, and while this holds true, almond milk sometimes contains just as much, if not more, of these nutrients. All in all, regular milk is a good source of vitamins D, A, B2, and B12, along with calcium, potassium, and phosphorus. On the other hand, almond milk naturally contains high levels of vitamin E and is often fortified to include calcium, vitamin D, and other nutrients to better compete with the health benefits of regular milk. 

Which milk has more of these vital nutrients varies by case. Calcium, for example, naturally occurs in dairy products, but some plant-based products contain more of it. The average serving of whole milk contains 25% of the recommended daily value (around 300 milligrams per serving), while some brands of almond milk contain around 35% (around 370 milligrams per serving). The calcium in almond milk is added during processing, though, and some consumers prefer natural sources of calcium. 

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