Almond milk – properties, nutritional composition, homemade preparation method, and a comprehensive comparative analysis with conventional cow’s milk
Isabella Taylor
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Diets Premium Expert • 24.09.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Isabella Taylor | min read 5 min | Scientifically reviewed by a clinical dietitian 24.09.2026 |
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Key Takeaways
Milk derived from almonds has gained substantial popularity not only among vegetarians or individuals with lactose intolerance but also among consumers seeking plant-based alternatives to animal-derived products. Its subtly nutty flavor profile, paired with a lightly creamy texture, makes it an ideal complement to oatmeal, sweet desserts, or hot beverages such as espresso or lattes. Beyond its culinary versatility, however, the health benefits of regular consumption extend significantly further: its distinctive nutritional composition—abundant in unsaturated fatty acids, vitamin E, and essential minerals—may promote cardiovascular well-being, assist in blood glucose regulation, and contribute to maintaining a healthy body weight, thereby establishing it as a valuable component of a balanced dietary regimen.
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Almond milk properties
Almond milk is made from almond paste, a by-product of the more nutritionally valuable species of almonds.Alpha-tocopherol has also been shown to act as an antioxidant and promotes the functioning of the immune system.Almond milk has a high content of vitamin E, which is considered to be a vitamin of youth because it is suitable for people with strong antibodies.
Almond milk has a nutritional value
100 ml of natural, unsweetened almond milk provides approximately 37 calories, depending on the manufacturer, of which: Protein 1 g Fat Including saturated fatty acids 2.7 g 0.8 g Carbohydrates 1.9 g Salts 0.1 g Calcium 120 mg.
Almond milk is the recipe
Almond milk contains an abundance of valuable nutrients, but its store price in comparison to cow's milk is significantly higher. The good news is that we can easily prepare fresh almond milk ourselves at home. For comparison: 1 liter of store-bought organic almond milk (e.g. Eco Mil) costs around 14–19 PLN, whereas 1 liter of homemade almond milk prepared from 100 g of whole almonds costs around 8.99 PLN. Ingredients needed: approximately 100 g of whole almonds and about 1 liter of boiled, cooled water. Equipment: a blender, cheesecloth or nut milk bag, and two bowls (a smaller one for soaking and a larger one for straining). Preparation method: Place the almonds into the smaller bowl and cover with water overnight. The next day, drain and discard the soaking water. Transfer the soaked almonds to the blender, add 4 cups (1 liter) of water, and blend on high speed for several minutes until smooth and creamy. Strain the mixture through 4–5 layers of cheesecloth into the larger bowl, squeezing thoroughly to separate the milk from the pulp. Pour the finished milk into a glass bottle and store in the refrigerator for up to 2 days. The remaining almond pulp can be used as a delicious base for baking wholesome cookies or pastries, utilizing the entire raw material.
Almond milk and cow's milk
Comparative nutritional values per 100 ml: Almond milk (Eco Mil) vs. Cow's milk 2% (Łowicz): Energy: 37 kcal vs. 49 kcal; Protein: 1 g (plant-based, easily digestible, non-allergenic) vs. 3 g (casein-rich, allergen-potential); Carbohydrates: 1.9 g vs. 4.7 g (lactose); Total fat: 2.7 g vs. 2.0 g; Unsaturated fatty acids: 1.9 g vs. 0.7 g; Saturated fatty acids: 0.8 g vs. 1.3 g; Sodium: 0.1 g vs. 0.1 g; Calcium: 120 mg vs. 120 mg. Almond milk has lower caloric density than cow's milk and fewer carbohydrates with zero lactose. Importantly, approximately two-thirds of its fat consists of heart-protective unsaturated fatty acids, and it is entirely cholesterol-free. Both milks provide comparable amounts of calcium and sodium. Regular consumption of almond milk supports digestive comfort, cardiovascular wellness, and glycemic control, making it ideal for individuals with lactose intolerance, vegans, and diabetics. Preparing almond milk at home offers nutritional superiority and economic savings while utilizing the leftover almond pulp for delicious baking.
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Isabella Taylor
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