What is the healthiest type of almond milk?: A Comprehensive Nutrition Guide

October 27, 2025 •

4 min read

With many commercial varieties containing more water and additives than actual almonds, not all options are created equal. Unsweetened, fortified almond milk with a clean ingredient list is generally considered the healthiest type of almond milk for most people.

Quick Summary

The healthiest almond milk is unsweetened and fortified with key nutrients like calcium and vitamin D, while also being free of unnecessary additives and gums. Prioritizing simple, clean ingredient lists ensures you avoid excess sugar and artificial thickeners, making for a healthier dairy-free alternative. Homemade options offer maximum ingredient control.

Key Points

Unsweetened is superior: Always opt for unsweetened almond milk to avoid excessive added sugars and unnecessary calories.
Check for fortification: Choose a fortified almond milk to ensure it contains adequate calcium and vitamin D for bone health, which are not naturally present in large quantities.
Read the ingredient list: Prioritize brands with a short, simple ingredient list and avoid unnecessary additives, gums (like carrageenan or gellan gum), and oils.
Organic is often cleaner: Organic almond milk options tend to have fewer additives and are made from almonds grown without pesticides.
Homemade is an option: For maximum control over ingredients and freshness, consider making your own almond milk at home, though this version will not be fortified.
Beware of flavored versions: Flavored varieties like vanilla or chocolate almost always contain high amounts of added sugar, making them a less healthy choice.

Almond milk has become a popular dairy alternative, celebrated for its versatility and lower calorie content. However, the sheer number of options on grocery store shelves can make it challenging to identify the healthiest choice. From different flavors and sugar levels to a long list of unfamiliar ingredients, understanding the nuances of almond milk is key to making a smart nutritional decision. Choosing the right kind ensures you get the benefits of a plant-based beverage without unknowingly consuming unwanted additives or excessive sugar.

Unsweetened is Always the Healthiest Option

One of the most significant differences between almond milk products is the presence of added sugars. Flavored varieties, such as vanilla or chocolate, and even some plain sweetened versions, can be loaded with several teaspoons of added sugar per serving. For instance, sweetened almond milk can contain over 12 grams of sugar per cup, a dramatic contrast to the virtually sugar-free unsweetened versions. Consuming high amounts of added sugar is linked to various health concerns, including weight gain and a higher risk of chronic diseases. Choosing unsweetened almond milk is the simplest and most effective step to avoid these empty calories and make a healthier choice for your overall diet.

The Critical Role of Fortification

Unlike dairy milk, which is naturally rich in calcium and vitamin D, almond milk does not naturally contain significant amounts of these bone-building nutrients. To bridge this nutritional gap, many commercial brands fortify their products with these essential vitamins and minerals. For individuals relying on almond milk as a daily milk replacement, opting for a fortified version is crucial for maintaining bone health. When reading labels, look for products that specifically state they are fortified with calcium and vitamin D to ensure you receive a comparable nutritional profile to dairy milk.

Reading the Ingredients: Avoiding Unnecessary Additives

Many store-bought almond milks contain a number of additives, including thickeners, emulsifiers, and preservatives, to improve texture, flavor, and shelf life. While many are considered safe in small quantities, some consumers prefer to avoid them. One common additive is carrageenan, a food thickener derived from seaweed. Some animal studies have linked carrageenan to intestinal inflammation, though the FDA maintains it is safe for consumption. Other thickeners like gellan gum are also commonly used. The presence of these gums can often be a sign that the product uses fewer almonds and relies on stabilizers for consistency. For the cleanest and most natural product, seek out brands with simple ingredient lists, often containing just water, almonds, and maybe a pinch of sea salt. An organic label can also indicate fewer additives and pesticides.

The Healthiest Almond Milk Options

For those seeking the pinnacle of healthy almond milk, the best option is often homemade. By soaking and blending whole almonds with water, you can control every ingredient, ensuring no added sugars or thickeners. However, this version will not be fortified with calcium or vitamin D, so these nutrients must be sourced from other parts of your diet.

For store-bought convenience, the healthiest choices are:

Organic, Unsweetened, and Fortified: These products offer the lowest sugar and calorie counts, along with essential vitamins, and are typically free from unnecessary additives.
Clean Ingredient List: Brands that focus on simple, natural ingredients like organic almonds, water, and sea salt are superior to those with long lists of stabilizers and oils.

Comparing Different Almond Milk Choices

To illustrate the nutritional differences, consider the following comparison between a healthy and a less healthy commercial almond milk option. This will help clarify what to look for when you are in the store.


Feature	Healthiest (Unsweetened, Fortified)	Less Healthy (Sweetened/Flavored)
Calories (per cup)	Typically 30-40 kcal	Varies, can be 70-120 kcal
Added Sugar (per cup)	0 grams	Often 10-20+ grams
Fortification	Yes, with Calcium & Vitamin D	May or may not be fortified
Ingredients	Almonds, water, sea salt, vitamins	Almonds, water, sugar, additives, gums
Additives	Minimal, if any	Gums (e.g., gellan gum), flavors

Conclusion

While a glass of almond milk offers a tasty and nutritious dairy alternative, not all versions deliver the same health benefits. The healthiest choice, without a doubt, is an unsweetened, fortified version with a clean and simple ingredient list. By being a vigilant label-reader and opting for products that avoid added sugars and unnecessary additives like gums and flavors, you can ensure your almond milk choice truly supports your nutritional goals. Whether you go for a simple store-bought brand or make your own, prioritizing quality ingredients will give you the most wholesome and healthful beverage possible.

Learn more about almond milk's benefits and considerations on Healthline's article on the subject.

Frequently Asked Questions

Fortified almond milk is generally healthier for most people, especially those who use it as a dairy alternative. It provides essential nutrients like calcium and vitamin D that are crucial for bone health and may be lacking in an unfortified product.

No, almond milk is naturally very low in protein, with only about 1 gram per cup. If you need a protein source, look for brands specifically fortified with vegan protein or get your protein from other dietary sources.

Carrageenan is a food additive used as a thickener and emulsifier. While the FDA considers it safe, some animal studies have raised concerns about inflammation. For those seeking the purest product, choosing a carrageenan-free almond milk is the best option.

Homemade almond milk is healthier in terms of ingredient purity, as you control what goes in and avoid additives. However, it will not be fortified with added vitamins and minerals like most commercial versions.

Always read the nutritional label. Look at the 'Added Sugars' line and aim for zero grams. Also, check the ingredients list; if sugar is listed as one of the first few ingredients, it contains a high amount.

Brands known for offering healthier, simple-ingredient almond milk include Malk, Three Trees, Califia Farms Organic Unsweetened, and Whole Foods 365 Organic Unsweetened.

Unsweetened almond milk is naturally low in calories and fat, making it a good choice for those managing their weight. However, sweetened and flavored versions contain extra calories and added sugars that can hinder weight goals.