Is There Magnesium in Almond Milk? Unpacking the Nutritional Facts

October 21, 2025 •

4 min read

According to the USDA, a 100-gram serving of almond milk provides approximately 8.2 mg of magnesium, confirming that yes, there is magnesium in almond milk. While it contains a lower concentration than whole almonds, commercial almond milk can contribute meaningfully to your daily mineral intake, especially when combined with other magnesium-rich foods.

Quick Summary

Almond milk naturally contains magnesium, though in smaller amounts than whole almonds. The mineral is vital for muscle function, blood sugar control, and blood pressure regulation. Commercially produced almond milk often includes added vitamins, like calcium and D, enhancing its nutritional profile.

Key Points

Natural Content: Almond milk naturally contains magnesium, which is derived from the almonds used to make it.
Lower Concentration: The magnesium concentration in almond milk is lower than in whole almonds because of the straining process.
Fortification Boost: Many commercial brands are fortified with extra vitamins and minerals, which can increase the magnesium content.
Health Benefits: Magnesium in almond milk supports bone health, blood pressure regulation, and nerve and muscle function.
Bioavailability Consideration: The phytic acid in almonds can slightly reduce mineral absorption, including magnesium, but overall it remains a beneficial source.

Almond Milk: A Plant-Based Source of Magnesium

Yes, almond milk does contain magnesium, a naturally occurring mineral that plays a crucial role in numerous bodily functions. The magnesium in almond milk is derived from its almond base. However, the concentration is lower than in whole, raw almonds, which are known to be a rich source of this nutrient. The manufacturing process of soaking and straining the almonds means that much of the fibrous and solid parts, which hold the highest mineral content, are removed. Despite this, a single cup of almond milk can still provide a moderate amount of magnesium that can help contribute to your daily intake.

Why Magnesium is Important for Your Health

Magnesium is a workhorse mineral involved in over 300 enzyme systems that regulate a wide range of biochemical reactions. Its benefits extend to many areas of your body:

Bone Health: Beyond its famous partnership with calcium, magnesium is vital for regulating bone health and preventing conditions like osteoporosis.
Muscle and Nerve Function: It is critical for muscle contraction and relaxation and aids in nerve transmission throughout the body.
Blood Sugar Control: Magnesium helps regulate blood sugar levels, making it beneficial for those with or at risk of type 2 diabetes.
Blood Pressure Regulation: The mineral helps maintain healthy blood pressure levels by helping blood vessels relax.
Fatigue Reduction: Adequate magnesium intake can help reduce tiredness and fatigue.

The Role of Fortification in Almond Milk's Nutritional Value

Many commercially available almond milk products are fortified with additional nutrients, which significantly boosts their overall health profile. While unfortified almond milk naturally contains some magnesium, fortified versions can contain a higher concentration of vitamins and minerals. The most common added nutrients include calcium and Vitamin D, which work together with the naturally occurring magnesium to promote stronger bones. This fortification makes almond milk a more nutritionally comparable alternative to dairy milk for those who are lactose intolerant or following a vegan diet.

Factors Affecting Magnesium Content in Almond Milk

The amount of magnesium in almond milk can vary based on several factors:

Brand and Formulation: Different brands use varying amounts of almonds and different processing methods, resulting in different mineral levels. Reading the nutrition label is always the most accurate way to know the specific content.
Preparation Method: Homemade almond milk, which often uses a higher concentration of almonds and a less filtered process, generally contains more magnesium and other nutrients than most store-bought varieties.
Added Nutrients: As mentioned, fortification is a major factor. The amount of added minerals can drastically change the final product's nutritional value.

Almond Milk vs. Dairy Milk: A Magnesium Comparison

While almonds contain a high level of magnesium, a single cup of almond milk does not contain as much as a cup of dairy milk. However, it is essential to consider the entire nutritional profile, including the role of fortification, when making a comparison.


Feature	Fortified Almond Milk	2% Dairy Milk
Magnesium	Moderate amount (typically 8-15mg per cup)	Substantial amount (varying by type)
Calcium	Often fortified to match or exceed dairy milk	Excellent natural source
Protein	Lower (around 1g per cup)	Higher (around 6g per cup)
Calories	Lower (especially unsweetened)	Higher
Lactose	Lactose-free	Contains lactose

Maximizing Magnesium Intake from Almond Milk

To ensure you are getting the most magnesium from your almond milk, consider these tips:

Choose Unsweetened Varieties: Opt for unsweetened almond milk to avoid unnecessary sugar, which can interfere with nutrient absorption and provide empty calories.
Read the Label: Check the nutrition facts for magnesium content and other added nutrients. Not all brands fortify their products equally.
Combine with Other Sources: Incorporate almond milk into smoothies with other magnesium-rich foods like spinach, bananas, or chia seeds for a powerful mineral boost.
Use it in Cooking: Replace dairy milk with almond milk in recipes for sauces, soups, or baked goods to add a subtle nutty flavor and some extra nutrients.

Conclusion: A Healthy Addition to Your Diet

In conclusion, yes, there is magnesium in almond milk, making it a valuable addition to a balanced diet. While it contains less magnesium than whole almonds, its contribution to your daily intake should not be overlooked, especially in fortified versions. For those on a vegan or lactose-free diet, it serves as a nutrient-rich alternative to dairy. By being mindful of brand variations and combining almond milk with other sources, you can effectively leverage this plant-based beverage to support your magnesium needs and overall wellness. It's a simple, delicious way to add a crucial mineral to your routine.

Visit the Almond Board of California's website for more on almond nutrition

Frequently Asked Questions

A cup of almond milk generally contains a moderate amount of magnesium, with many commercial brands providing between 8 to 16 mg per serving, depending on the brand and whether it is fortified.

While almonds naturally contain magnesium, some commercial brands fortify their milk with additional minerals. Fortification can lead to a higher magnesium content, though it is more common to see added calcium and vitamin D.

Almonds contain phytic acid, an antinutrient that can reduce the absorption of some minerals, including magnesium. However, studies show that magnesium from almonds is still bioavailable, and the overall amount from regular consumption is beneficial.

Almond milk can contribute to your daily magnesium intake, but it is not a sufficient treatment for a diagnosed deficiency on its own. It is a helpful component of a diet rich in other magnesium sources like nuts, seeds, and leafy greens.

Yes, the magnesium in almond milk supports bone health by working with calcium and vitamin D to aid in their absorption and utilization, which are also often added to fortified versions.

Homemade almond milk typically contains more magnesium and other nutrients than store-bought versions because it is less diluted and contains more of the whole nut solids.

The magnesium found in almond milk is one of the many nutrients that plays a role in blood sugar control, contributing to its overall health benefits for blood sugar regulation.