How much gluten is in almond milk? Understanding the risk of cross-contamination

December 31, 2025 •

3 min read

Over 50% of U.S. adults are seeking to reduce or eliminate gluten from their diets. While almonds contain no gluten naturally, a crucial question for those with celiac disease or gluten sensitivity is: how much gluten is in almond milk on the market, and what are the risks involved in its production?

Quick Summary

Almond milk is inherently gluten-free, but store-bought varieties face risks of cross-contamination during processing or from gluten-containing additives like certain flavorings and thickeners. Careful label reading and seeking certified gluten-free products are essential for safety.

Key Points

Naturally Gluten-Free: Plain almond milk, made only from almonds and water, is naturally free of gluten.
Commercial Risks: Store-bought varieties pose a risk of gluten contamination from shared manufacturing equipment or gluten-containing additives.
Check for Certification: The most reliable way to ensure a product is safe is to look for a "Certified Gluten-Free" label.
Read Ingredients: Always check the ingredient list for hidden sources of gluten, such as malt extract, particularly in flavored almond milk.
Avoid Assumptions: Do not assume all almond milk is safe just because almonds are gluten-free; processing matters, especially for celiac disease.
Homemade is Safest: For those with severe sensitivities, making almond milk at home eliminates all risk of cross-contamination.

Is Almond Milk Naturally Gluten-Free?

Yes, the base ingredients for traditional almond milk—almonds and water—are naturally gluten-free. Gluten is a protein found in specific cereal grains like wheat, barley, and rye, none of which are involved in the core production of almond milk. This makes plain, homemade almond milk a safe and reliable option for those on a gluten-free diet, including individuals with celiac disease or non-celiac gluten sensitivity.

Potential Sources of Gluten in Commercial Products

The simplicity of homemade almond milk is what makes it so safe. However, the commercial production process introduces several variables that can compromise its gluten-free status. For individuals with severe gluten sensitivities, these factors are critical to consider.

Cross-Contamination During Manufacturing

One of the most significant risks for commercial almond milk comes from cross-contamination in the manufacturing facility. Many large-scale food production plants handle multiple products on shared equipment. For instance, a facility that processes almond milk might also produce oat milk, and unless stringent allergen control protocols are in place, trace amounts of gluten from the oats could contaminate the almond milk. The FDA regulates that products labeled "gluten-free" must contain less than 20 parts per million (ppm) of gluten. However, for those with severe celiac disease, even this small amount can cause a reaction. Certified gluten-free products undergo even more rigorous testing and oversight.

Hidden Gluten in Additives and Flavorings

Commercial almond milk often includes a variety of additives to improve its texture, shelf life, and flavor. It is in these added ingredients that hidden gluten can lurk. For example, some flavorings may contain gluten:

Malt Flavoring: Malt extract is often derived from barley and contains gluten unless specifically stated otherwise. This can be found in flavored varieties like vanilla or chocolate.
Thickeners and Stabilizers: While most common gums like xanthan or guar are gluten-free, some starches or stabilizers used may be wheat-based. Clear labeling is necessary to identify safe sources.

How to Ensure Your Almond Milk is Gluten-Free

Here is a checklist for purchasing almond milk safely:

Look for 'Certified Gluten-Free' Labels: This is the most reliable way to guarantee a product's safety. Certification from an organization like the Gluten-Free Certification Organization (GFCO) provides assurance that the product meets or exceeds the FDA's requirements and was produced to avoid cross-contamination.
Read the Ingredient List Carefully: Examine the label for any suspicious ingredients, especially in flavored varieties. Specifically check for wheat-based starches or malt-derived flavorings.
Contact the Manufacturer: If you have severe sensitivities and are unsure about a product's manufacturing process, contact the company directly. Ask if the product is made on dedicated gluten-free equipment or if they have strict allergen protocols.
Consider Making Your Own: For complete control, preparing almond milk at home is the safest option. You can control every ingredient and avoid any risk of cross-contamination.

Comparison: Almond Milk vs. Other Plant-Based Milks


Feature	Almond Milk	Oat Milk	Soy Milk
Naturally Gluten-Free?	Yes, the base is.	No, oats are often cross-contaminated.	Yes, soy is naturally gluten-free.
Cross-Contamination Risk?	High, if not certified.	High, unless certified gluten-free.	Low, but still a possibility in shared facilities.
Additives Risk?	Potential for gluten in flavors or thickeners.	Potential for gluten in flavors or thickeners.	Additives generally safe, but always check label.
Availability of Certified Options?	Many brands offer certified options.	Availability of certified options is growing, but less common than almond milk.	Most brands are certified gluten-free.

Conclusion: Navigating Choices for a Gluten-Free Lifestyle

While almond milk is an excellent dairy-free option and inherently free of gluten, consumer vigilance is necessary when purchasing commercial products. The primary risk factors are cross-contamination during manufacturing and the inclusion of hidden gluten in additives for flavoring and texture. For those with celiac disease or significant gluten sensitivities, the golden rule is to seek out a "Certified Gluten-Free" label, which provides peace of mind that strict protocols have been followed throughout the production process. For others, a careful review of the ingredient list is often sufficient. By staying informed, you can confidently include this versatile beverage in your gluten-free diet. The best practice is always to prioritize transparency in manufacturing, whether it's through certification or by choosing brands known for their dedication to allergen control. According to the Celiac Disease Foundation, almonds are an excellent addition to a gluten-free diet.

Frequently Asked Questions

No, not all almond milk is guaranteed gluten-free, especially commercial varieties. While almonds contain no gluten, cross-contamination during processing or the inclusion of certain additives can introduce gluten. Always check the label for certification or specific allergen warnings.

Yes, but they must be very cautious. Individuals with celiac disease should only consume almond milk that is labeled "Certified Gluten-Free" to avoid the risk of cross-contamination from shared manufacturing lines. Reading labels is crucial.

The most significant risk is cross-contamination in facilities that also process gluten-containing grains, like oats or barley. This can introduce trace amounts of gluten into the almond milk, which can be a problem for those with high sensitivity.

You should check the ingredient list for any red flags, such as malt flavoring (derived from barley), or starches from unspecified sources. A "Certified Gluten-Free" label provides the highest assurance, as these ingredients are typically vetted.

Yes, homemade almond milk is the safest option because you have complete control over the ingredients and can ensure no cross-contamination occurs during preparation. You only need almonds and water.

Other naturally gluten-free milk alternatives include rice milk and most types of soy milk. However, like almond milk, it is vital to check for "Certified Gluten-Free" labels on commercial products due to potential cross-contamination.

Oats are often grown and processed in close proximity to wheat, barley, and rye, leading to a high risk of cross-contamination. Almonds, being nuts, are not inherently at the same risk, though manufacturing practices can still introduce gluten if not controlled.