Is almond milk bad for you? Look at the ingredients

Almond milk is on every coffee menu and smoothie recipe, and it's really having a moment. But is it a nutritious addition to your diet?

For some, swapping in nut-based milks in place of dairy is helpful. For others, it might be an unnecessary addition of extra calories and, in some cases, additives.

Research shows that in 2025, almond milk accounted for 42.2% of the revenue share for dairy alternatives. For some, it’s not a matter of choice – 1/3 of United States households reported purchasing non-dairy alternatives due to lactose intolerance.

Here’s what to know as you consider almond milk and whether it’s a helpful part of your diet.

What’s in almond milk?

The only similarity between milk and almond milk is that they are both liquids, according to Ashley Koff, registered dietitian in West Linn, Oregon, and author of "Your Best Shot." She says while dairy milk is rich in protein (around 8 grams per cup) and made up of casein and whey, it provides carbs in liquid form, B vitamins and a negligible amount of vitamin D. Almond milk has very little protein, by comparison, with less than 1 gram per cup, or other nutrients. 

“It is usually fortified with calcium and vitamin D to get close to or even exceed what is in dairy milk. It does not bind together well, so most use some form of a binder, typically a gum … like gellan, guar and xanthan that when consumed regularly or in higher amounts may irritate some digestive function,” she says.  She adds that artificial colors and flavors in almond milk may also irritate digestion, depending on the person. 

How to consume almond milk in the healthiest way

Koff reminds us there aren’t really “good” and “bad” foods, but moreso ways to consume foods in healthy ways. For example, Koff says that since oat and almond (milks) don’t contain protein naturally, you are better off finding a food protein source to add to your almond milk, instead of choosing a highly processed version that has added protein and other ingredients.  

If you enjoy almond milk, you could look to brands like Malk for unsweetened versions with recognizable ingredients: just almonds, water and salt. Keep an eye on the sugar content as you check labels too.

As you consider the role of almond milk in your diet, remember there’s more to it than just almonds – even if that sounds healthy.

This story has been updated with new information.