Is Almond Milk Highly Processed? A Detailed Nutritional Breakdown

October 23, 2025 •

5 min read

According to a 2021 study, the vast majority of commercial plant-based milks, including almond milk, meet the NOVA classification criteria for ultra-processed foods. This raises an important question for health-conscious consumers: Is almond milk highly processed and what does this designation really mean for your nutritional diet?

Quick Summary

Commercial almond milk manufacturing involves extensive processing, including homogenization, pasteurization, and the addition of stabilizers and fortifications. Ingredients like gums, emulsifiers, and added sugars are common to improve texture and shelf life, which is a stark contrast to a simple homemade version made from just almonds and water. Consumers can make healthier choices by checking ingredient labels.

Key Points

Ultra-Processed Classification: Most commercial almond milks are categorized as ultra-processed foods due to extensive industrial manufacturing and added ingredients.
Manufacturing Additives: Store-bought versions contain thickeners (gums), emulsifiers (lecithin), and preservatives not found in homemade recipes.
Almond Content: Commercial almond milk often has a very low almond-to-water ratio, making it less nutritionally dense than a fresh, homemade alternative.
Healthier Choices: Opt for unsweetened varieties with simple, short ingredient lists to minimize sugar and additives.
Homemade is Simplest: Making almond milk at home is the simplest way to avoid additives and control the purity of your beverage.
Check Labels for Fortification: While a form of processing, added vitamins and calcium can be beneficial, particularly for those on dairy-free diets.

The rise of plant-based diets has pushed almond milk into the mainstream as a popular dairy alternative. However, its clean, simple image can be deceiving. While a basic homemade version is minimally processed, most of what you find on store shelves has undergone a significant industrial transformation. Understanding this process and the ingredients involved is key to making informed dietary choices.

Understanding Processed vs. Ultra-Processed Foods

Before diving into the specifics of almond milk, it's helpful to define what 'processed' means. Food processing is not inherently bad and covers a wide range of actions, from simple washing and cutting to complex industrial procedures. The NOVA food classification system provides a more detailed framework by categorizing foods based on their degree of processing.

Unprocessed/Minimally Processed (NOVA 1): Foods in their natural state, like whole almonds, or foods that have been slightly altered without adding substances, such as soaking or grinding.
Processed (NOVA 2 & 3): Foods made by adding salt, sugar, or other substances, and those made from combining unprocessed foods. Think canned vegetables or simple bread.
Ultra-Processed (NOVA 4): Formulations made mostly from substances extracted from foods (oils, sugars) or additives not used in home cooking (stabilizers, emulsifiers). These are designed to be convenient, highly palatable, and have a long shelf life. Most commercial almond milks fall into this category due to the additives and extensive manufacturing.

The Manufacturing Process of Commercial Almond Milk

Creating shelf-stable, commercial almond milk is a multi-step industrial process that goes far beyond what a home cook would do. The process is designed for consistency, safety, and longevity.

Blending and Extraction: Raw almonds are soaked, ground, and blended with filtered water to create a milky liquid. A key difference from homemade versions is the low almond-to-water ratio used in many commercial products, which results in a watery, thin consistency.
Filtration: The mixture is strained to remove the almond pulp, leaving behind a smooth, fine liquid.
Adding Fortifications and Additives: This is where the product is built back up. Vitamins (like A, D, and E), calcium, and salt are added to boost nutritional value and flavor. Additionally, other ingredients are introduced to stabilize the texture.
Homogenization: The liquid is forced through small nozzles at high pressure to ensure the ingredients are evenly distributed and prevent separation.
Pasteurization/Sterilization: To kill harmful bacteria and extend shelf life, the milk is heated. Many shelf-stable brands use ultra-high temperature (UHT) processing, which allows them to be stored for months without refrigeration.

Additives and Stabilizers: What's Added to the Mix?

The low almond content in many commercial brands necessitates the use of additives to create a palatable texture and prevent separation. Common culprits include:

Gums (Gellan, Locust Bean, Xanthan): These act as thickeners and stabilizers to give the milk a creamy mouthfeel that would otherwise be missing. While generally considered safe in small amounts, some people report digestive issues with certain gums.
Carrageenan: Derived from seaweed, this additive is used for its gelling properties to stabilize the mixture. Some studies have raised concerns about its potential to cause inflammation and digestive problems, although regulatory bodies often deem it safe.
Lecithin (Soy or Sunflower): An emulsifier that helps bind the fat and water, preventing them from separating over time.
Added Sugars: Many popular brands offer sweetened versions that contain a significant amount of added sugar to enhance flavor, which can negatively impact blood sugar levels and overall health.

The Spectrum of Processing: Store-bought vs. Homemade

To better understand the differences, a direct comparison is helpful. This highlights why reading ingredient lists is crucial for store-bought options.


Feature	Store-Bought Almond Milk	Homemade Almond Milk
Ingredients	Filtered water, low percentage of almonds, thickeners (gums), emulsifiers (lecithin), added sugars, salt, fortifications (vitamins, calcium)	Raw almonds, water, optional natural sweetener (dates) or flavor (vanilla, cinnamon)
Processing Level	Ultra-processed (NOVA 4); involves blending, homogenization, and high-heat sterilization	Minimally processed; involves simple soaking, blending, and straining
Almond Content	Very low, often 2-3% by volume. The majority is water.	Much higher, typically a 1:3 or 1:4 ratio of almonds to water, resulting in a richer, creamier texture.
Additives	Contains various thickeners, stabilizers, and preservatives to enhance texture and shelf life.	No additives, gums, or emulsifiers. Fresh and pure.
Nutrition	Often fortified with vitamins and minerals, but lower in protein and fiber compared to whole almonds. Can be high in added sugar.	Contains more natural nutrients from the higher concentration of almonds. Not fortified.
Shelf Life	Long shelf life, especially UHT-processed products (months).	Short shelf life, typically 3-5 days in the refrigerator.

How to Choose Healthier Almond Milk

Given the wide spectrum of products, here’s how to make a healthier choice for your nutrition diet:

Read the Ingredient List: Look for a short and simple list. The fewer ingredients, the less processed the product likely is. Prioritize brands that list almonds and water as the main ingredients.
Choose Unsweetened: Always opt for unsweetened or unsweetened vanilla varieties to avoid unnecessary added sugars, which contribute to empty calories and blood sugar spikes.
Look for Fortification: While fortification is a form of processing, it can be a benefit. Brands that fortify their milks with calcium and vitamin D can help bridge the gap found in dairy-free diets, so long as the other ingredients are minimal.
Go Homemade: For the purest and least processed version, making almond milk at home is the best option. It allows you to control all the ingredients and avoid any unwanted additives completely.

Conclusion

The simple answer to the question, "Is almond milk highly processed?" is that it depends. While a homemade version is minimally processed, most commercial varieties are indeed ultra-processed, containing additives and stabilizers to achieve their texture and shelf life. For those seeking the purest nutritional benefits, making almond milk at home or diligently reading labels for unsweetened options with minimal ingredients is the best path forward. Ultimately, the more you know about what's in your milk, the more empowered you are to make the best decisions for your health.

For more detailed information on food processing and dietary choices, consult registered dietitian resources or other expert sources. Your dietary choices are personal, and understanding the nuances of processing helps you align those choices with your health goals.

Frequently Asked Questions

Processed foods are generally modified from their natural state, like canned vegetables. Ultra-processed foods, on the other hand, are industrial formulations made with extracts and additives not used in home cooking, which is where most commercial almond milk falls.

Gums like gellan gum and locust bean gum are food additives used as thickeners and stabilizers. They are added to commercial almond milk to give it a creamy texture and prevent the natural separation of water and almond solids, which is a side effect of using fewer almonds.

Carrageenan is an additive derived from seaweed used to thicken and stabilize almond milk. While regulated as safe by many authorities, some studies and consumer reports suggest it may contribute to inflammation and digestive issues in some individuals.

For the healthiest option, look for an unsweetened variety with a short ingredient list that primarily includes almonds and water. Check for fortification with calcium and vitamins, but be wary of added sugars, gums, and other artificial-sounding ingredients.

Because homemade almond milk typically uses a higher concentration of almonds, it contains more natural nutrients from the nuts themselves. Store-bought versions are often heavily diluted with water, though they are usually fortified with extra vitamins and minerals.

The low protein content in commercial almond milk is a direct result of the low almond-to-water ratio used in production. Most of the almonds' protein-rich pulp is strained out during manufacturing.

Yes, making almond milk at home is relatively simple. It involves soaking raw almonds overnight, blending them with water, and straining the mixture through a nut milk bag or cheesecloth. This process avoids all the commercial processing and additives.