Is Almond Shake Good for Health? Benefits, Risks, and Recipes

November 8, 2025 •

3 min read

According to Healthline, almonds are a nutritional powerhouse, rich in healthy fats, fiber, protein, magnesium, and vitamin E. Given this, many wonder: is almond shake good for health, or does processing alter its benefits?

Quick Summary

An almond shake can be very healthy, especially when using unsweetened and fortified almond milk. Benefits include antioxidant properties, heart support, and potential aid in weight management, though risks like allergies and added sugars exist. Adjusting ingredients can maximize its health potential.

Key Points

Low in Calories: Unsweetened almond shakes are a low-calorie alternative to dairy shakes, making them suitable for weight management.
Rich in Antioxidants: Almonds and fortified milks contain powerful antioxidants like Vitamin E, which protect against cellular damage and inflammation.
Heart-Healthy Fats: The monounsaturated fats found in almonds can help lower LDL ('bad') cholesterol, promoting better cardiovascular health.
Dairy-Free and Lactose-Free: Almond shakes are an excellent option for those who are lactose intolerant or follow a vegan diet.
Potential for Added Sugar: Commercial almond shakes often contain high amounts of added sugar, so it is crucial to choose unsweetened versions.
Low Protein Content: Compared to other milks, almond milk is low in protein. Adding protein powder or almond butter can create a more balanced shake.
Not for Infants: Almond milk lacks the necessary protein and nutrients for infants and is not a suitable substitute for breast milk or formula.

The Core Nutrients in an Almond Shake

At its heart, an almond shake's health depends heavily on the almond milk used, whether homemade or store-bought. A quality shake incorporates the core benefits of almonds, providing a source of healthy monounsaturated fats, vitamin E, and fiber. Many commercial almond milks are also fortified to mimic the nutritional profile of dairy, adding vitamins like D and calcium. The inclusion of whole almonds or almond butter significantly boosts the nutritional content, adding more fiber and protein compared to a shake made with only strained almond milk.

Comparing Almond Shakes to Other Milk Alternatives


Feature	Almond Shake (Unsweetened, Fortified)	Cow's Milk Shake (Whole)	Soy Shake (Unsweetened, Fortified)
Calories (per cup)	~30-50	~146	~80-100
Protein (per cup)	~1 g	~8 g	~7 g
Fat (per cup)	~2-3 g (healthy unsaturated)	~8 g (includes saturated)	~4 g (healthy polyunsaturated)
Calcium	Often Fortified (good source)	Excellent Source	Often Fortified (good source)
Key Vitamins	Vitamin E, Fortified A, D	Riboflavin, B12, D, A	Fortified B12, D, A
Lactose Content	Lactose-free	Contains Lactose	Lactose-free

Health Benefits of a Healthy Almond Shake

An almond shake can be a beneficial part of a balanced diet when prepared mindfully. Its key health advantages stem from the antioxidant and nutrient profile of its primary ingredients.

Supports Heart Health: Almonds contain monounsaturated fats that are known to help lower LDL ("bad") cholesterol levels and improve overall heart health.
Aids Weight Management: Unsweetened almond shakes are lower in calories and carbs than many dairy-based shakes. The fiber and protein can increase feelings of fullness, helping to curb overeating.
Provides Antioxidant Power: Almonds are packed with antioxidants, particularly vitamin E, which protects the body from oxidative stress and inflammation.
Enhances Skin Health: The antioxidant properties of vitamin E in almonds help protect and nourish the skin, contributing to a healthier, more radiant complexion.
Boosts Bone Strength: Many store-bought almond milks are fortified with calcium and vitamin D, crucial for building and maintaining strong bones.
Regulates Blood Sugar: Unsweetened almond milk has a low glycemic index, making it a suitable choice for those managing blood sugar levels.
Promotes Digestive Health: The fiber content from whole almonds or seeds added to the shake can aid digestion and prevent constipation.

Potential Risks and Who Should Be Cautious

While generally safe for most, almond shakes are not without potential downsides. Awareness of these risks ensures safe and healthy consumption.

Nut Allergies: Individuals with a tree nut allergy must avoid almond shakes entirely, as an allergic reaction can be severe or life-threatening.
Added Sugars: Sweetened commercial varieties can be very high in sugar and calories, counteracting any weight management benefits. Always check the label and opt for unsweetened versions.
Low Protein Content: Compared to dairy or soy milk, almond milk is significantly lower in protein. Those relying on shakes for a protein boost will need to add a protein source, like protein powder or nut butter, to a homemade version.
Digestive Issues: Excessive intake of almonds or other fibrous ingredients can lead to gastrointestinal problems like bloating and diarrhea.
Infants and Toddlers: Almond milk lacks the critical nutrients and protein required for the proper growth and development of infants and children under one year old.

Creating Your Own Healthy Almond Shake

For maximum health benefits, a homemade shake offers the best control over ingredients. Here is a simple, healthy recipe:

Ingredients:
- 1 cup unsweetened fortified almond milk
- 1 frozen banana for creaminess and sweetness
- 1 tablespoon almond butter or 10 soaked almonds
- 1 tablespoon chia or flax seeds for added fiber and omega-3s
- Optional: A handful of spinach or berries for extra nutrients
Instructions:
1. Add all ingredients to a blender.
2. Blend on high until completely smooth and creamy.
3. Add more almond milk if a thinner consistency is preferred.
4. Serve immediately and enjoy.

Conclusion: A Beneficial Addition When Made Right

An almond shake can be an excellent, healthy addition to your diet, provided you choose unsweetened varieties and are mindful of its limitations. For most people, it's a versatile, low-calorie, and nutrient-rich beverage packed with heart-healthy fats and antioxidants. To reap the benefits, prioritize a homemade shake with whole ingredients or carefully select fortified, unsweetened commercial options. As with any dietary change, moderation is key, and individuals with allergies or specific health conditions should consult a healthcare provider.

Reference

For an in-depth guide on the core benefits of almonds, you can visit Healthline's detailed article: 9 Evidence-Based Health Benefits of Almonds.

Frequently Asked Questions

Yes, an unsweetened almond shake can support weight loss goals. It is lower in calories than traditional milkshakes, and the protein and fiber content can increase feelings of fullness, helping to reduce overall calorie intake.

Generally, yes. A homemade shake allows you to control the ingredients, avoiding added sugars, preservatives, and unnecessary additives. It also allows you to include more whole almonds for a higher nutritional value.

People with a tree nut allergy should not consume almond shakes. Also, due to low protein content, it is not recommended for infants. Those with low thyroid function should also be cautious, as almonds contain goitrogens that can interfere with iodine absorption.

Yes, an almond shake is beneficial for heart health. Almonds contain monounsaturated fats that can help lower LDL ('bad') cholesterol. Its high antioxidant content also helps protect blood vessels.

No, a standard almond shake is relatively low in protein compared to dairy or soy milk. For a higher protein shake, you can add almond butter, protein powder, or other protein-rich ingredients like seeds or yogurt.

In some cases, excessive consumption of almonds or added ingredients like carrageenan found in some commercial versions can lead to digestive issues like bloating or stomach upset. Drinking in moderation typically avoids this.

To make an almond shake healthier, use unsweetened almond milk, add whole almonds or almond butter for more fiber and protein, and incorporate fruits or vegetables like berries or spinach for extra vitamins and antioxidants.