Can I drink nut milk every day? Benefits, drawbacks, and how to choose

October 21, 2025 •

4 min read

An estimated two-thirds of the global population experiences lactose intolerance, a primary reason for the surging popularity of dairy alternatives like nut milk. Given its widespread use, many people are now asking, can I drink nut milk every day and is it truly a healthy, complete substitute for traditional dairy?

Quick Summary

Daily nut milk consumption can be healthy, especially if you choose unsweetened, fortified varieties and balance your diet. Be mindful of low protein levels and potential additives in store-bought options.

Key Points

Check for Fortification: Not all nut milks are created equal; always check the label for added calcium and vitamins D and B12.
Choose Unsweetened: Avoid flavored or sweetened varieties to prevent unnecessary sugar intake, which can negate health benefits.
Understand Protein Levels: Nut milks are typically low in protein, so if you are replacing dairy milk, ensure you get sufficient protein from other sources.
Watch for Additives: Be aware of common thickeners like carrageenan and gums in store-bought versions, especially if you have a sensitive stomach.
Consider Sustainability: Nut milk production, particularly almond milk, uses significant water; consider the environmental impact alongside nutritional benefits.
Nut Allergy Caution: Individuals with tree nut allergies must avoid nut milk entirely and consider alternatives like soy, oat, or rice milk.

Can I drink nut milk every day?

For most healthy adults, drinking nut milk every day is a safe and beneficial practice, provided you make informed choices about the type and brand. As a dairy-free, plant-based alternative, nut milk offers several advantages, especially for individuals who are lactose intolerant or vegan. However, it's not a direct nutritional equivalent to cow's milk and requires careful consideration of potential downsides and nutritional gaps. The key to successful daily consumption lies in understanding its benefits, mitigating its risks, and knowing how to select the best product for your dietary needs.

Health benefits of daily nut milk consumption

Naturally dairy-free and lactose-free

Nut milks are inherently lactose-free, making them an excellent choice for individuals with lactose intolerance who want to avoid digestive issues like bloating and discomfort. They also align with vegan dietary principles, offering a versatile plant-based liquid for a variety of culinary uses.

Low in calories and saturated fat

Unsweetened nut milks like almond and cashew are generally much lower in calories than whole dairy milk, making them a popular option for those focused on weight management. Most nut milks are also low in saturated fat and naturally cholesterol-free, which can contribute to better heart health.

Rich in certain vitamins and antioxidants

Many store-bought nut milks are fortified with essential nutrients, including calcium and vitamins D, A, and E. Almond milk, in particular, is a great natural source of vitamin E, a potent antioxidant that protects cells from oxidative stress and supports skin and immune health.

Diabetes-friendly

Unsweetened nut milks contain very little sugar and carbohydrates, unlike sweetened versions or dairy milk, which contains natural lactose sugar. This makes unsweetened varieties a suitable choice for those with diabetes or anyone looking to regulate their blood sugar levels.

Potential drawbacks and considerations

Despite the benefits, daily nut milk consumption comes with some important considerations:

Low Protein Content: Most nut milks, especially almond and cashew, are significantly lower in protein than dairy milk. For example, a cup of almond milk might contain only 1 gram of protein, compared to 8 grams in dairy milk. This makes it a poor choice for individuals relying on milk as a primary protein source, such as growing children.
Added Sugars: While unsweetened varieties are low in sugar, sweetened and flavored nut milks can have high amounts of added sugar. This can counteract any perceived health benefits and contribute to weight gain and blood sugar spikes.
Additives and Thickeners: To achieve a creamy texture, many commercial nut milks contain additives like gums (e.g., gellan gum, xanthan gum) and emulsifiers (e.g., carrageenan). While FDA-approved, some research suggests carrageenan could cause digestive tract inflammation in sensitive individuals.
Nutrient Absorption: Phytic acid, a natural compound in nuts, can bind to minerals like iron, zinc, and magnesium, reducing their absorption. While likely not a major concern with moderate intake, it's something to be aware of if your diet is heavily reliant on nut-based products.
Hypercalcemia Risk: In rare cases involving excessive intake, such as a gallon per day, fortified nut milks have been linked to severe hypercalcemia (excess calcium in the blood), especially in those with chronic kidney disease.

Homemade vs. store-bought nut milk

Deciding between store-bought and homemade nut milk involves weighing convenience against control and nutritional content. Homemade versions are often richer and contain a higher concentration of actual nuts, leading to more nutrients and flavor without any preservatives or thickeners. On the other hand, store-bought nut milks offer unmatched convenience and are consistently fortified with essential nutrients like calcium and vitamin D, which are not present in homemade versions. To make an informed choice, consider your priorities regarding additives, nutritional profile, and shelf life.

A nutritional comparison of different nut milks

To determine the best nut milk for your daily routine, it's helpful to compare the nutritional profiles of common varieties. The following table highlights key differences, with nutritional values based on unsweetened, fortified versions per 8-ounce serving.


Feature	Almond Milk	Cashew Milk	Macadamia Milk	Soy Milk	Pea Milk
Calories	~35-40	~40-50	~50-70	~80	~70-80
Protein (g)	1	<1	<1	7-8	8
Healthy Fats	Good source of monounsaturated fats	Rich in monounsaturated fats	Very high in monounsaturated fats	Contains heart-healthy fats	Good source of omega-3s
Key Vitamins	High in Vitamin E	Good source of Vitamin E	Vitamin E, B12, Calcium	B12, Potassium	Vitamin D
Texture	Lighter, thinner	Creamier, thicker	Creamiest texture	Full-bodied	Thick, creamy
Water Use	High water usage	Lower water usage than almond	Lower water usage than almond	Lower than dairy, varies	Lower than dairy, varies

Conclusion: Making nut milk a part of your daily routine

Drinking nut milk every day is a perfectly viable option for most people, especially as a dairy-free alternative. The key is to be mindful of its limitations and to select products that align with your health goals. Opt for unsweetened, fortified nut milks to maximize nutrient intake and avoid excess sugar. If you are concerned about low protein, balance your diet with other protein-rich foods. Anyone with a nut allergy or kidney disease should consult a healthcare provider before making it a dietary staple. By understanding the nuance, you can confidently include nut milk in a balanced and healthy daily diet.

For more detailed information on a specific case involving excessive almond milk consumption and its effects on individuals with chronic kidney disease, see the report titled "Excessive Ingestion of Almond Milk Causes Severe Hypercalcemia and Acute Kidney Injury in a Patient With Chronic Kidney Disease".

Frequently Asked Questions

The healthiest nut milk for daily use depends on your specific needs. Almond milk is great for vitamin E and low calories, while soy and pea milk offer much higher protein content. Choosing an unsweetened and fortified variety is generally the best approach.

In moderation, daily nut milk consumption is unlikely to cause issues. Potential side effects from excessive intake include digestive problems due to additives or, in very rare cases with fortified milk, hypercalcemia for those with kidney disease.

Homemade nut milk is often richer in nuts and free of additives. However, many store-bought brands are fortified with calcium and vitamins that homemade versions lack, making fortified store-bought products a better nutritional source for some key micronutrients.

Unsweetened nut milk can support weight management, as it is typically much lower in calories than dairy milk. For the best results, avoid sweetened versions, which contain added sugars and extra calories.

All nut milks are naturally lactose-free, making them excellent choices for those with lactose intolerance. Options like almond, cashew, and soy milk can all be enjoyed without causing digestive upset.

While most people tolerate them well, some individuals, especially those with sensitive digestive systems, may experience bloating or discomfort from additives like carrageenan and gums. Reading the ingredients and choosing brands with minimal additives can help.

Nut milk is not a suitable primary milk replacement for young children, especially infants under one year, as it lacks the necessary fat, protein, and nutrients for growth. Consultation with a pediatrician or dietitian is recommended for children under five.