Does Almond Milk Increase Hemoglobin Levels? An In-Depth Look

December 18, 2025 •

4 min read

While almond milk is a popular dairy alternative, a single cup of unsweetened commercial almond milk contains only about 4% of the recommended daily value for iron. This makes relying on almond milk to significantly increase hemoglobin levels a common misconception.

Quick Summary

Almond milk does not significantly increase hemoglobin due to its naturally low iron content and the presence of phytates and calcium that inhibit iron absorption.

Key Points

Ineffective for Hemoglobin: Almond milk does not effectively increase hemoglobin levels due to its very low iron content.
Absorption Inhibitors: The phytates in almonds and the added calcium in fortified almond milk actively inhibit the body's ability to absorb iron.
Dietary Strategy is Key: A balanced diet focusing on iron-rich foods like leafy greens, legumes, and lean meats, paired with Vitamin C, is the most effective approach.
Poor Bioavailability: The non-heme iron in almond milk is much less bioavailable than the heme iron found in animal products.
Timing Matters: Consuming calcium-rich foods like almond milk at the same time as iron-rich meals can further decrease iron absorption.

Understanding Hemoglobin and Iron

Hemoglobin is the protein in your red blood cells responsible for carrying oxygen throughout your body. Low hemoglobin levels are often caused by iron deficiency, a condition known as iron-deficiency anemia. Iron is a crucial mineral for the body to produce new red blood cells. When considering a food's ability to raise hemoglobin, two key factors are its iron content and how easily the body can absorb that iron.

The Nutritional Profile of Almond Milk and Its Limitations

Almond milk is made from ground almonds and water, and while almonds themselves contain some iron, the concentration is significantly diluted in the milk form. A cup of commercial unsweetened almond milk typically contains a very small amount of iron, often less than 1 mg. This provides only a tiny fraction of the daily iron needs, which are approximately 8 mg for adult men and 18 mg for adult women.

Factors Inhibiting Iron Absorption in Almond Milk

Even the small amount of iron present in almond milk faces challenges during absorption. Several components naturally found in almond milk can hinder the process:

Phytic Acid: Almonds contain phytic acid, an anti-nutrient that binds to minerals like iron, zinc, and magnesium, reducing their bioavailability. While the process of making almond milk can reduce some phytates, they are not completely eliminated.
Calcium Fortification: Many commercial almond milk brands are heavily fortified with calcium to mimic dairy milk's nutritional profile. However, high calcium intake, especially when consumed simultaneously with iron, is known to interfere with iron absorption. This means the added calcium, while beneficial for bone health, works against any potential iron benefits from the almond milk itself.

Comparing Milk Alternatives and Iron Absorption

When choosing a milk substitute, it's important to consider how it might affect your body's ability to absorb iron, especially if you have low hemoglobin. Cow's milk, like fortified almond milk, contains calcium that can interfere with iron absorption. However, some plant-based milks might offer a slight advantage. For instance, some varieties might not be as high in calcium or phytates. A dietitian can provide specific guidance.


Feature	Cow's Milk	Unsweetened Almond Milk	Soy Milk (Unsweetened)
Iron Content	Very low (not a significant source)	Very low (not a significant source)	Moderate (often fortified)
Calcium Content	High (inhibits absorption)	High (often fortified; inhibits absorption)	High (often fortified; inhibits absorption)
Absorption Factors	Calcium interferes	Calcium and phytates interfere	Calcium and phytates interfere
Protein Content	High (~8g/cup)	Low (~1g/cup)	High (~8g/cup)

What Actually Helps Increase Hemoglobin

For those looking to raise their hemoglobin levels, focusing on foods with high iron content and excellent absorption is the most effective approach.

Heme Iron Sources: The most bioavailable form of iron is heme iron, found in animal products. Excellent sources include red meat, poultry, and fish.
Non-Heme Iron Sources: Plant-based iron (non-heme) is less readily absorbed but still valuable. Good sources include leafy green vegetables (spinach, kale), legumes (lentils, beans), nuts, and seeds.
Vitamin C: Pairing non-heme iron sources with vitamin C-rich foods significantly boosts absorption. Examples include adding bell peppers to a lentil stew or eating citrus fruits with a spinach salad.
Folate and B12: The body also needs folate and vitamin B12 to produce hemoglobin. Rich sources include leafy greens, legumes, and fortified cereals.

Practical Tips for Boosting Hemoglobin

To get the most out of your iron-rich diet, consider these strategies:

Separate Iron and Calcium: Avoid taking calcium supplements or consuming high-calcium foods like fortified almond milk at the same time as iron supplements or high-iron meals. A two-hour separation is often recommended.
Cook in Cast-Iron: Using a cast-iron skillet can increase the iron content of your food, especially acidic dishes like tomato sauce.
Include Vitamin C with Meals: Squeezing lemon juice over a salad or having a side of citrus fruit can enhance the iron absorption from other plant-based foods.
Manage Iron Blockers: Limit consumption of coffee and tea around mealtimes, as they can interfere with iron absorption.

Conclusion: Almond Milk's Role in a Balanced Diet

In conclusion, almond milk should not be considered a solution for increasing hemoglobin levels. Its low iron content, combined with natural phytates and added calcium that inhibit absorption, makes it an ineffective tool for this purpose. Instead, a well-planned diet that focuses on a variety of iron-rich foods, coupled with vitamin C and good timing, is the proper approach. If you are concerned about your hemoglobin levels, it is always best to consult a healthcare professional. For more in-depth information on natural ways to boost hemoglobin, consider sources like Medical News Today.

Frequently Asked Questions

No, drinking almond milk does not directly cause anemia. However, relying on it as a primary source of nutrition without adequate intake of iron-rich foods could contribute to an iron deficiency over time, especially in individuals with high iron needs.

Some commercial almond milk brands add iron during fortification, but the amounts are typically minimal and are still subject to inhibition from the milk's high calcium content and natural phytates.

There is no single 'best' plant-based milk for iron. Soy milk, for instance, can contain more protein and iron than almond milk but also has phytates that inhibit absorption. The most important factor is a diverse diet rich in varied iron sources.

The most effective sources are those containing heme iron, like red meat, chicken, and shellfish. For plant-based sources, focus on dark leafy greens, lentils, beans, and fortified cereals.

Pair iron-rich foods with sources of Vitamin C, such as citrus fruits or bell peppers. Also, avoid drinking coffee, tea, or excessive amounts of calcium-rich milk with your meals, as they can block iron absorption.

While some brands may fortify with a small amount of iron, it is not a widespread practice. Most focus on fortifying with calcium and vitamin D. Always check the nutrition label for specific details.

Yes, for maximum iron absorption, it is best to consume calcium-rich foods and supplements at a different time from your iron-rich meals or supplements, with a recommended waiting period of a few hours.