Which is the healthiest almond milk to drink? Your Guide to Navigating Options

October 17, 2025 •

5 min read

According to the Plant-Based Foods Association, almond milk accounts for over 60% of plant-based milk sales in the US, highlighting its immense popularity. Choosing the right carton, however, requires more than just picking the first one you see; understanding which is the healthiest almond milk to drink depends on knowing what to look for on the label.

Quick Summary

This guide helps you identify the healthiest almond milk options by focusing on unsweetened versions with minimal, clean ingredients. It covers how to choose the best store-bought brands, what ingredients to avoid, and the benefits of making your own almond milk at home.

Key Points

Choose Unsweetened Varieties: Opt for unsweetened almond milk to avoid high levels of added sugar, which can increase calorie intake and cause blood sugar spikes.
Look for Minimal Ingredients: The healthiest milks contain primarily filtered water, organic almonds, and salt, indicating a higher nut content and fewer fillers.
Avoid Additives like Gums and Carrageenan: Thickeners and stabilizers can be hard to digest for some and are often used to mask a low almond content.
Check for Fortification if Needed: If you are using almond milk as a dairy alternative, choose a fortified brand to ensure an adequate intake of bone-supporting nutrients like calcium and vitamin D.
Consider Homemade for Purity: For the freshest and most natural option, make your own almond milk at home to control all ingredients and avoid preservatives.
Read Labels Thoroughly: Always check the nutritional panel for added sugars and the ingredient list for unnecessary additives before purchasing.

Decoding the Label: What Makes Almond Milk Healthy?

Selecting a healthy almond milk requires a careful look at the ingredient list, which can vary dramatically between brands. A general rule of thumb is that simpler is better. Look for products that list a high percentage of almonds and avoid those with excessive additives and sugars.

The Importance of Unsweetened Varieties

One of the most critical factors is to choose an unsweetened and unflavored variety. Sweetened almond milks often contain a significant amount of added sugar, sometimes as much as 12 to 15 grams per cup, which can negate many of the health benefits. These added sugars are included to mimic the natural sweetness of dairy milk but can contribute to weight gain and blood sugar spikes. Always opt for the plain, unsweetened version to keep your sugar intake in check.

Simple, Minimal Ingredients: Less is More

The healthiest almond milks are made with just a few ingredients: filtered water, organic almonds, and sea salt. When you choose a brand with minimal ingredients, you are getting more of the actual nuts and less filler. This also means a more authentic, nutty flavor and a purer product. Brands that use more almonds will naturally have a richer taste and creamier texture, requiring fewer artificial additives.

Why Avoid Additives like Gums and Carrageenan

Many commercial almond milk brands add thickeners, stabilizers, and emulsifiers to create a smooth, creamy texture and prevent separation. Common examples include gellan gum, carrageenan, and sunflower lecithin. Some studies suggest that carrageenan, a food additive made from red algae, can cause inflammatory conditions, including inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS). For individuals with sensitive digestive systems, avoiding these additives can prevent discomfort. Moreover, the presence of gums often indicates a lower almond content, as manufacturers use them to thicken a more watery product.

The Role of Fortification in Store-Bought Brands

While homemade almond milk offers the purest ingredients, many store-bought options are fortified with essential vitamins and minerals to match the nutritional profile of dairy milk. Look for fortification with calcium and vitamin D, both vital for bone health, and vitamin E, a powerful antioxidant. If you rely on almond milk as a primary source for these nutrients, choosing a fortified version is important. However, it's also important to remember that fortification does not fully replicate the nutrient density of dairy milk, particularly its high protein content.

Homemade vs. Store-Bought Almond Milk

Making your own almond milk at home is arguably the healthiest and purest option. It gives you complete control over the ingredients, ensuring no unnecessary additives or sugars.

Homemade Almond Milk

Ingredients: You use only almonds and water (and maybe a pinch of salt), resulting in a pure, fresh flavor.
Additives: No gums, emulsifiers, or preservatives are included.
Nutrition: Naturally high in Vitamin E and healthy fats, but lacks the added calcium and Vitamin D of fortified store-bought versions.
Convenience: Requires soaking, blending, and straining, with a shorter shelf life (a few days).
Cost: Potentially more expensive upfront but uses a higher concentration of almonds.

Store-Bought Almond Milk

Ingredients: Can include sweeteners, natural flavors, and various stabilizers.
Additives: Often contains gums and emulsifiers for consistency and shelf life.
Nutrition: Many are fortified with calcium, Vitamin D, and Vitamin E, but may have a lower almond content.
Convenience: Readily available and convenient, with a long shelf life due to ultra-pasteurization.
Cost: Generally more affordable per carton, though you are paying for mostly water.

A Brand-by-Brand Comparison for the Health-Conscious Consumer


Feature	Malk Unsweetened Pure Almond Milk	Califia Farms Organic Almondmilk Unsweetened	Three Trees Organic Unsweetened Original	Blue Diamond Almond Breeze Original	Kirkland Signature Unsweetened Almond	Silk Unsweetened Original
Key Ingredients	Water, Organic Almonds, Pink Himalayan Salt	Water, Organic Almonds, Sea Salt	Organic Almonds, Filtered Water	Water, Almonds, Calcium Carbonate, Potassium Citrate, Sea Salt, Sunflower Lecithin, Gellan Gum, D-alpha-tocopherol, Vitamin A Palmitate, Vitamin D2	Water, Organic Almonds, Salt, Sunflower Lecithin, Gellan Gum	Water, Almonds, Potassium Citrate, Salt, Sunflower Lecithin, Gellan Gum
Sweeteners	None	None	None	None, but other varieties are sweetened	None	None, but other varieties are sweetened
Additives	Minimal. No gums or oils.	Minimal. No gums or oils.	None. All-natural.	Contains sunflower lecithin and gellan gum.	Contains sunflower lecithin and gellan gum.	Contains sunflower lecithin and gellan gum.
Fortified	No.	Yes, with calcium.	No.	Yes.	Yes.	Yes.
Purity/Almond Content	Considered very high-purity.	High-purity, praised by experts.	High almond content.	Lower almond content, uses more gums.	Lower almond content, uses more gums.	Very low almond content, uses more gums.
Organic	Yes.	Yes.	Yes.	No.	Yes.	No.

How to Select the Healthiest Option for Your Needs

To make an informed decision, consider your personal health goals and dietary needs. The right choice depends on whether you prioritize minimal ingredients, fortification, or convenience.

Tips for Choosing the Best Commercial Almond Milk

Prioritize Unsweetened: Always buy the unsweetened version to avoid added sugars.
Read the Ingredients: Look for a short ingredient list. The top healthiest brands (like Malk, Califia Organic, and Three Trees) stick to water, almonds, and salt.
Check for Gums and Emulsifiers: Avoid products with thickeners like carrageenan and gellan gum, especially if you have a sensitive stomach.
Look for Fortification (If Needed): If you are replacing dairy and need calcium and vitamin D, check for fortified options. Be aware that fortified versions often contain more additives.
Consider Organic: Organic brands ensure that the almonds were not treated with harmful pesticides like glyphosate.

When to Consider Making Your Own

For the absolute purest and freshest almond milk, making it at home is the best option. It is ideal for those who are highly sensitive to additives, want maximum control over their ingredients, or enjoy the process. The taste is also often richer and fresher than store-bought versions. You can find many simple recipes online that require just a blender and nut milk bag.

Conclusion: The Final Verdict on Which is the Healthiest Almond Milk to Drink

Ultimately, the healthiest almond milk is a simple, unsweetened product made with minimal, high-quality ingredients. Brands like Malk Organic, Califia Farms Organic Unsweetened, and Three Trees Organic are excellent commercial choices that align with this philosophy. For those seeking the utmost purity and freshness, making homemade almond milk is the top contender. While fortified store-bought milks offer added vitamins and minerals, they often come with more additives. The key is to read labels carefully, choose unsweetened varieties, and select brands that prioritize real almonds over gums and fillers. This approach ensures you get the maximum nutritional benefit from this popular dairy alternative.

For more nutritional information on almond milk and other foods, consult reliable health websites like WebMD.

Frequently Asked Questions

Almond milk is lower in calories and carbs (if unsweetened), but significantly lower in protein than cow's milk. Cow's milk is naturally higher in protein, calcium, and other minerals, though many almond milks are fortified to compensate for some nutrients. Neither is definitively 'healthier'; it depends on your dietary goals and needs.

Carrageenan is a food additive derived from red algae used to thicken and stabilize products. Some research suggests it can cause inflammatory and digestive issues like IBS, so those with sensitive stomachs may want to avoid it.

Many commercial brands add stabilizers, thickeners, and emulsifiers (such as gums and lecithins) to achieve a creamy texture and longer shelf life, especially if they use fewer actual almonds. Flavored versions also contain added sweeteners and flavorings.

Homemade almond milk is not typically fortified with nutrients like calcium and vitamin D, as many store-bought varieties are. While it contains natural vitamins and fats from the almonds, you would need to find alternative sources for these added nutrients.

Organic almond milk is considered better because the almonds used are not sprayed with pesticides, which can be potentially harmful. It's a cleaner option, though it's important to still check the label for any other additives.

Brands often recommended for their simple, clean ingredient lists and lack of harmful additives include Malk Organic Unsweetened, Califia Farms Organic Unsweetened, and Three Trees Organic Unsweetened Original.

Yes, compared to dairy or soy milk, unsweetened almond milk is naturally low in calories and low in protein. The processing involved in making almond milk from whole almonds typically results in a lower protein content in the final product.