Which is better, almond milk or hazelnut milk? A nutritional showdown

With the plant-based milk market continuing to grow, global sales are projected to increase significantly in the coming years. Amidst this crowded aisle, two contenders often vie for attention: almond milk and hazelnut milk. But which is better, almond milk or hazelnut milk? Understanding their unique profiles is key to making the best choice for your dietary needs.

Quick Summary

Comparing almond and hazelnut milk reveals that almond milk is typically lower in calories and fat, while hazelnut milk offers a richer, creamier texture with higher amounts of certain B vitamins. The ideal choice depends on taste preferences, dietary needs, and environmental priorities.

Key Points

• Low Calories: Unsweetened almond milk is lower in calories than unsweetened hazelnut milk.

• Rich and Creamy Texture: Hazelnut milk has a richer texture and flavor, often preferred for coffee.

• Vitamin Differences: Almond milk is higher in Vitamin E, while hazelnut milk offers more B vitamins.

• Protein Content: Both are low in protein compared to dairy milk.

• Environmental Footprint: Hazelnut milk is generally considered more sustainable due to less water use than almond milk.

• Added Sugar is Key: Check labels for added sugars, opting for unsweetened varieties.

• Cost and Availability: Almond milk is typically more available and less expensive.

Navigating the Dairy-Free Aisle

As more people explore plant-based diets, reduce dairy consumption due to intolerance, or seek out different flavor profiles, the variety of milk alternatives has expanded dramatically. Almond milk and hazelnut milk are two popular options, both made by blending nuts with water, but they offer different nutritional benefits, tastes, and even have distinct environmental considerations.

Almond Milk: The Low-Calorie Leader

Almond milk is a popular plant-based milk known for its light, slightly nutty flavor and low-calorie count, particularly in its unsweetened form. It is produced by soaking and blending almonds with water, then straining the mixture.

Nutritional highlights:

• High in Vitamin E: Almonds are naturally a good source of vitamin E.
• Often Fortified: Many commercial almond milks are fortified with calcium and vitamin D.
• Low in Protein: Unsweetened almond milk typically contains around 1 gram of protein per cup.
• Environmental Concerns: Almond production requires significant amounts of water.

Hazelnut Milk: The Creamy, Rich Alternative

Hazelnut milk provides a creamier, more full-bodied option with a richer, nuttier flavor than almond milk.

Nutritional highlights:

• Healthy Fats: It often contains more healthy monounsaturated fats than almond milk.
• B Vitamins: Hazelnuts are a source of B vitamins, including B6 and folate.
• Moderate Protein: Some brands may offer slightly more protein than standard almond milk.
• Generally More Sustainable: Hazelnut trees typically require less water and are often self-pollinating.

Nutritional Showdown: Almond Milk vs. Hazelnut Milk

The choice depends on your dietary priorities. Here's a comparison of unsweetened versions.

Calories and Macronutrients

• Calories: Unsweetened almond milk is lower in calories (30-40 kcal per cup) compared to unsweetened hazelnut milk (50-70 kcal per cup).
• Fat: Hazelnut milk is generally higher in fat, contributing to its creamy texture.
• Protein: Both are low in protein, with some hazelnut milks having slightly more.
• Carbohydrates: Both are low in carbs, with almond milk being slightly lower.

Vitamins and Minerals

• Vitamin E: Almond milk is naturally higher in vitamin E.
• B Vitamins: Hazelnuts are richer in certain B vitamins.
• Fortification: Commercial varieties are often fortified with calcium and vitamin D.

Taste, Texture, and Culinary Uses

Almond milk has a light, neutral taste and thinner consistency. Hazelnut milk is creamier and richer, with a distinct flavor good for coffee and chocolate recipes.

Best uses for Almond Milk:

• Smoothies
• Cereal
• Baking
• Lighter sauces

Best uses for Hazelnut Milk:

• Coffee and lattes
• Hot chocolate
• Chocolate desserts
• Creamy sauces

Environmental Impact: A Clear Distinction

Almond milk production requires substantial water and has been linked to issues with bee populations. Hazelnut farming is often considered more sustainable due to lower water use and self-pollination. For further context on the environmental impact of plant milks, an article from The Guardian offers additional details on the broader effects of different milk types.

Price and Accessibility

Almond milk is usually more accessible and affordable than hazelnut milk due to its popularity. Hazelnut milk may be more expensive and less widely available.

Comparison Table: Almond Milk vs. Hazelnut Milk (Unsweetened)

Feature	Almond Milk	Hazelnut Milk
Calories (per cup)	30-40 kcal	50-70 kcal
Fat (per cup)	Lower (approx. 2.5g)	Higher (approx. 4-9g)
Protein (per cup)	Very Low (approx. 1g)	Low (approx. 3g)
Sugar (per cup)	<2g	>1g, check label
Vitamin E	Higher	Lower
B Vitamins	Lower	Higher (B6, Folate)
Texture	Thin, watery	Creamy, richer
Flavor	Mild, nutty	Distinct, rich, nutty
Sustainability	Higher water usage	Lower water usage
Cost	Generally lower	Often higher

Conclusion: Making the Right Choice

Neither milk is definitively 'better'; the best choice depends on your needs. For fewer calories and a lighter taste, unsweetened almond milk is good. For a creamier texture for coffee or cooking and a potentially lower environmental impact, hazelnut milk is a strong contender. Always review nutrition labels for sugar content and fortification.

Frequently Asked Questions

Which milk is better for weight loss?

Unsweetened almond milk is usually better for weight loss due to fewer calories and less fat than unsweetened hazelnut milk. Checking for added sugars is important for both options.

Is one milk better for people with diabetes?

Both unsweetened almond and hazelnut milks have a low glycemic index, but unsweetened almond milk is very low in carbs and sugar. Both are suitable dairy alternatives, but almond milk might be slightly better for blood sugar management.

Which milk is better for coffee or lattes?

Hazelnut milk is often preferred for coffee and lattes due to its creamy texture and rich flavor, which can froth well. Almond milk is thinner and may not mix as effectively.

Do almond and hazelnut milk contain a lot of protein?

No, both are low in protein. Unsweetened almond milk has about 1g per cup, while hazelnut milk may have slightly more, but neither is a significant protein source.

Which nut milk is more sustainable?

Hazelnut milk is generally more sustainable. Hazelnut trees use less water than almond crops and are largely self-pollinating, unlike almonds which rely heavily on commercial bee pollination.

Can I make almond milk or hazelnut milk at home?

Yes, you can make both at home by blending soaked nuts with water and straining. This allows control over ingredients.

Which milk is better for heart health?

Both contain healthy monounsaturated fats that support heart health. Almonds have Vitamin E, while hazelnuts have specific monounsaturated fats. Both are heart-healthy choices depending on your overall diet.