Is There a Downside to Drinking Almond Milk?

October 23, 2025 •

3 min read

While celebrated as a healthy dairy alternative, a single cup of almond milk often contains significantly less protein and fewer concentrated nutrients than its whole almond form. So, is there a downside to drinking almond milk, and what should you be mindful of before making it a dietary staple?

Quick Summary

Almond milk's downsides include its low protein content, minimal nutrient value unless fortified, and the high water usage involved in its production. Consumers should also be wary of added sugars in flavored versions and potential issues for specific health conditions or allergies.

Key Points

Low in Protein: A major nutritional downside of almond milk is its very low protein content, offering only about 1 gram per cup compared to 8 grams in cow's milk.
High Added Sugar: Sweetened or flavored varieties often contain significant amounts of added sugar, contributing to higher calorie intake and other health risks.
Environmental Cost: The high water usage associated with almond cultivation, especially in drought-prone California, presents a considerable environmental drawback.
Digestive Issues: Some individuals may experience stomach upset due to additives like carrageenan, which are used to thicken commercial almond milk.
Allergy Warning: Individuals with a tree nut allergy must avoid almond milk entirely, as it can cause serious allergic reactions.
Inadequate for Infants: Almond milk is not a suitable source of nutrition for infants due to its low protein and calorie density.
Fortification Concerns: While often fortified with calcium and Vitamin D, the absorption of these synthetic nutrients may not be as effective as from natural food sources.

The Nutritional Truth About Almond Milk

Despite the popular "health halo" surrounding almond milk, it is crucial to understand its nutritional profile. A primary concern is its low protein content; a single 8-ounce serving often contains just 1 gram of protein, a stark contrast to the 8 grams found in cow's milk. This low protein count means almond milk is not a nutritionally equivalent substitute for dairy milk, especially for growing children or those seeking to increase their protein intake. Furthermore, unless a product is specifically fortified, almond milk is naturally low in essential nutrients like calcium and vitamin D. For individuals relying on it as a primary milk source, choosing a fortified version is essential to avoid potential deficiencies, though the body may not absorb these added vitamins as effectively as those from natural sources.

Potential Health Risks and Hidden Ingredients

Navigating the grocery store aisle can reveal several other potential downsides. One of the most significant is the prevalence of added sugars in sweetened and flavored almond milk varieties. A single cup of sweetened almond milk can contain 12 grams of sugar, compared to 0 grams in an unsweetened version. Excessive sugar intake contributes to weight gain, hyperglycemia, and other chronic health issues. Additionally, many commercial almond milk brands use additives like carrageenan, a food emulsifier used for thickening, which may cause digestive issues and intestinal inflammation in some people.

Who Needs to Be Cautious?

Certain individuals should be particularly mindful when considering almond milk. First and foremost, anyone with a tree nut allergy must strictly avoid almond milk to prevent severe, life-threatening allergic reactions. For infants and toddlers, almond milk is not a suitable replacement for breast milk or formula due to its low protein, fat, and calorie content, which are vital for healthy development. Lastly, almonds contain naturally occurring goitrogens, substances that can interfere with thyroid function. While moderate intake is unlikely to pose a risk, those with low thyroid function should consume almond milk in moderation and consult a healthcare professional.

The Environmental Cost of Almond Milk Production

Beyond individual health, the environmental impact of almond milk production is a notable downside. Almond farming, particularly in California which produces most of the world's supply, is highly water-intensive. A single almond requires approximately 1.1 gallons of water to grow, contributing to water scarcity and depletion of groundwater resources in drought-prone regions. Furthermore, the large-scale industrial agriculture required for almond production heavily relies on pesticides and puts significant stress on bee populations, which are essential for pollination. In contrast, other plant-based milks like oat milk have a considerably smaller water footprint.

Comparing Almond Milk to Alternatives

To better understand how almond milk stacks up against other options, consider this comparison table. This table focuses on unsweetened versions to provide a clearer nutritional picture.


Feature	Unsweetened Almond Milk	Unsweetened Cow's Milk (2%)	Oat Milk	Soy Milk (Unsweetened)
Calories (per cup)	30-40	122	120	80
Protein (per cup)	~1g	8g	3g	~7g
Sugar (per cup)	0g	12g (natural)	7g	1g
Calcium (per cup)	Fortified (~45% DV)	~28% DV	Fortified (~35% DV)	Fortified (~30% DV)
Water Usage Impact	Very High	High	Very Low	Low

Conclusion: Finding the Right Balance

Ultimately, whether almond milk is right for you depends on your individual health needs and priorities. Its low-calorie and low-sugar profile (when unsweetened) can be beneficial for weight management and blood sugar control. However, its nutritional shortcomings, potential additives, and significant environmental footprint are notable downsides. For a nutritionally complete option, dairy or soy milk may be preferable, while oat milk offers a more eco-friendly alternative. Always check labels for fortification and added sugars, and consider the broader context of your diet to ensure you are meeting all your nutritional requirements. For more information on food additives, consult resources like Verywell Health.

Summary of Downsides

Low Protein: At just 1 gram per cup, almond milk is not a good source of protein for muscle building and overall health.
Added Sugars: Many commercial varieties, especially flavored options, contain high levels of added sugar, increasing calorie intake.
Environmental Concerns: Production is highly water-intensive, particularly in California, and negatively impacts bee populations.
Additives: Some brands use thickeners like carrageenan, which can cause digestive issues in sensitive individuals.
Not for Infants: Lacks the essential nutrients required for infant development and should not be used as a substitute for formula or breast milk.
Nutrient Absorption: Fortified nutrients may not be absorbed as efficiently by the body as natural sources.
Allergy Risk: Poses a risk of severe allergic reaction for individuals with a tree nut allergy.

Frequently Asked Questions

Almond milk is made by blending a small number of almonds with a large amount of water and then straining it. This process removes most of the protein, leaving a product with significantly less protein than the whole almonds themselves.

Sweetened almond milk can be bad for you if consumed in excess, as the added sugars can contribute to weight gain, hyperglycemia, and other chronic health issues. Opting for unsweetened varieties is a healthier choice.

Yes, almond farming is notoriously water-intensive. It takes approximately 1.1 gallons of water to produce a single almond, and the large-scale production, primarily in drought-prone California, puts a strain on water resources.

For some people, certain additives found in commercial almond milk, such as carrageenan, can cause digestive problems and intestinal inflammation. Reading ingredient labels carefully can help you avoid these additives.

No, almond milk is not a safe or suitable substitute for breast milk or infant formula. It is too low in protein, fat, and other essential nutrients necessary for proper infant growth and development.

Almonds contain goitrogens, which can potentially interfere with thyroid function if consumed in very large quantities. However, moderate consumption of almond milk is unlikely to affect those with healthy thyroids.

While fortification is helpful, some argue that the body does not absorb synthetic vitamins and minerals (like calcium and vitamin D) as well as it does from natural food sources. Some synthetic forms may even cause issues in excess.