With plant-based diets growing in popularity, the demand and interest for almond milk have risen dramatically, but is almond milk a healthy choice? And is it healthier than cow’s milk? Here is the nutritional breakdown of almond milk vs. cow milk.
Table of contents
What’s the difference between almond milk and cow milk?
Although they share a similar name, almond and cow milk differ. Cow’s milk is a nutrient-rich liquid produced by the mammary glands of dairy cattle, while almond milk is an imitation milk made by blending water with almonds and straining the mixture to remove the solids and create a liquid.
Cow’s milk is available in different formats, including whole milk, 2% milk, 1% milk, skim milk, and lactose-free milk, and almond milk is available in unsweetened, sweetened, and flavored varieties.
Cow’s milk and dairy products have been consumed across various cultures for centuries, while almond milk and other non-dairy milks have been more recently introduced in Western culture. Almond milk was designed as an alternative to cow’s milk and other animal milks for individuals with lactose intolerance, food allergies, or dietary or religious preferences. Other popular non-dairy milk options include soy milk, oat milk, coconut milk, and rice milk.
Almond Milk vs. Cow Milk: Nutrition
Here is a nutrition comparison of 1 cup (245 grams) of unsweetened almond milk vs. 2% cow milk (1, 2).
| NUTRITION PER 1 cup | ALMOND MILK | 2% COW MILK |
| Calories | 47 calories | 122 calories |
| Protein | 1.6 grams | 8.2 grams |
| Fat | 3.8 grams | 4.7 grams |
| Carbohydrate | 1.6 grams | 12.0 grams |
| Fiber | 1.0 grams | 0.0 grams |
| Sugar | 0.6 grams | 12.0 grams |
Calories
Cow’s milk contains more calories than almond milk. A 1-cup serving of cow’s milk contains 122 calories, while a 1-cup serving of almond milk contains 47 calories.
The difference in calories between almond milk and cow’s milk is due to the limited amount of protein, carbohydrates, and fat in almond milk, as it is primarily made of water. However, cow’s milk is also available in 1% milk and 0% milk, which contain 106 and 83 calories, respectively, making them lower-calorie options compared to 2% cow’s milk (3, 4).
Protein
Cow’s milk contains more protein than almond milk. A 1-cup serving of 2% cow’s milk contains 8.23 grams of protein, while a 1-cup serving of almond milk contains 1.62 grams of protein.
Cow’s milk contains all 9 essential amino acids, and approximately 80% of the protein is casein protein, while the other 20% is whey protein (6). Both casein and whey protein have been shown to contain bioactive peptides and provide numerous health benefits, including benefits to the immune system, increased absorption of minerals, lowering blood pressure, and growing and maintaining muscle tissues (7, 8, 9).
Fat
Cow’s milk contains more fat than almond milk. A 1-cup serving of 2% cow’s milk contains 4.66 grams of fat, while a 1-cup serving of almond milk contains 3.82 grams of fat.
Cow’s milk is available in varying fat levels, including 3.25%, 2%, 1%, and 0%, and, therefore, the exact fat content will vary based on format. Cow’s milk fat contains approximately 65% saturated fats, 30% monounsaturated fats, and 5% polyunsaturated fats (6).
Almonds are a good source of healthy fats, which contribute to the fat content of the milk. Some brands add vegetable oils, such as canola, sunflower, or safflower oil, to their recipe, which further adds to the fat content of the almond milk.
Carbohydrates
Cow’s milk contains more carbohydrates than almond milk. A 1-cup serving of 2% cow’s milk contains 12.0 grams of carbohydrates, while a 1-cup serving of almond milk contains 1.64 grams of carbohydrates.
Cow’s milk is a natural source of carbohydrates, specifically simple carbohydrates in the form of sugar, predominantly lactose, with trace amounts of monosaccharides and oligosaccharides (6). Almonds naturally contain carbohydrates, which contribute to the carbohydrate content of the milk; however, some brands will add sugars, which further increase the carbohydrate content.
Fiber
Almond milk contains more fiber than cow’s milk; however, neither is a significant source of fiber. A 1-cup serving of 2% cow’s milk contains 0.0 grams of fiber, while a 1-cup serving of almond milk contains 1.03 grams of fiber.
Sugar
Cow’s milk contains more sugar than almond milk. A 1-cup serving of 2% cow’s milk contains 12.0 grams of sugar, while a 1-cup serving of almond milk contains 0.61 grams of sugar.
Cow’s milk is a source of natural sugars, primarily in the form of lactose. While unsweetened almond milk contains very low levels of natural sugar, flavored almond milk and sweetened almond milk often contain higher levels of added sugar.
Vitamins and Minerals
Cow’s milk is a better source of micronutrients, vitamins and minerals, than almond milk. A 1-cup serving of 2% milk contains a substantial amount of vitamin A, vitamin B12, vitamin B6, riboflavin, niacin, thiamine, pantothenic acid, vitamin D, calcium, magnesium, phosphorus, potassium, zinc, and selenium, while a 1-cup serving of almond milk contains moderate amounts of vitamin E and magnesium.
The loss of fat in 1% and 0% milk does reduce the content of fat-soluble vitamins; therefore, cow’s milk is often fortified with vitamin A and vitamin D (6). Almond milk, as well as other plant-based milk alternatives, is fortified with calcium, vitamin A, and vitamin D to increase its nutritional value and ensure it is nutritionally comparable to cow’s milk.
Other Factors to Consider
Here are some additional things to consider in the almond milk vs. cow milk debate.
Ingredients
Cow’s milk is a minimally processed, whole food that only contains milk, while almond milk is a processed food that contains multiple ingredients.
Although some varieties of milk contain added vitamins and minerals, cow’s milk does not contain additional ingredients in the form of additives or preservatives. On the contrary, almond milk is made of filtered water and almonds, and commercial brands will often add preservatives, emulsifiers, and stabilizers to improve texture and shelf life.
Although homemade almond milk is made by soaking and blending almonds with water and then straining the mixture to remove the solids until only the liquid remains, store-bought almond milk often contains additives such as gellan gum, sunflower lecithin, locust bean gum, ascorbic acid, and/or natural flavor.
Here are the ingredients in the most popular almond milk brands in the U.S. (10, 11, 12):
- Silk: Almondmilk (Filtered Water, Almonds), Cane Sugar, Contains 2% or Less of: Vitamin and Mineral Blend (Calcium Carbonate, Vitamin E Acetate, Vitamin A Palmitate, Vitamin D2), Sea Salt, Gellan Gum, Ascorbic Acid (Vitamin C To Protect Freshness), Natural Flavor.
- Blue Diamond: Almondmilk (Filtered Water, Almonds), Calcium Carbonate, Sea Salt, Potassium Citrate, Sunflower Lecithin, Gellan Gum, Natural Flavors, D-Alpha-Tocopherol (Natural Vitamin E).
- Califa Farms: Almondmilk (Water, Almonds), Calcium Carbonate, Sunflower Lecithin, Sea Salt, Natural Flavor, Guar Gum, Gellan Gum, Vitamin A Palmitate, Vitamin D2, Potassium Citrate.
Allergies and Intolerances
Cow’s milk is one of the leading causes of allergic food reactions in children, with 2-3% of U.S. children under the age of 5 being allergic to dairy milk (13). For this reason, non-dairy beverages such as almond milk have become substitutes for conventional dairy products such as milk, yogurt, and cheese.
While some individuals have a milk allergy; a reaction of the body’s immune system to the proteins found in dairy which triggers a variety of symptoms, other individuals suffer from lactose intolerance; a bodily reaction to the natural sugar (lactose) found in milk due to a lack of the digestive enzyme lactase required to breakdown lactose, however, this does not involve the immune system (14).
For those suffering from lactose intolerance, lactose-free milk, almond milk, or other plant-based milks may be a better option. For those with almond or tree nut allergies, cow’s milk may be a better option.
Calories and Weight Loss
Weight loss requires a reduction in calories to create a calorie deficit, when you take in fewer calories than you expend. Given that almond milk contains fewer calories than cow’s milk, it may be a better choice for weight loss; however, both almond milk and cow’s milk can support weight loss.
Neither almond milk nor cow’s milk is particularly high in calories, especially skim, 1%, and 2% cow’s milk, and can be consumed in a calorie deficit. Moreover, cow’s milk contains more protein and micronutrients than almond milk, which makes it a more filling food, which can make it particularly helpful for managing hunger cues in a calorie deficit.
For those individuals with a goal of healthy weight gain, cow’s milk, especially the higher-fat versions, is a more efficient way to boost calorie intake.
So, almond milk vs. cow milk: which one is healthier?
Cow’s milk is one of the most nutrient-dense foods on the planet. With a natural balance of carbohydrates, protein, and fats, as well as over 15 essential nutrients, cow milk is an incredibly healthy choice.
For those who cannot consume or choose not to consume cow’s milk, almond milk is a good plant-based alternative. Compared to cow’s milk, almond milk is lower in protein, fat, and carbohydrates, and micronutrients, since water is the primary ingredient.
The Bottom Line
Although often compared, cow’s milk and almond milk are very different foods. Cow’s milk is a natural source of carbohydrates, protein, fats, vitamins, and minerals, while almond milk is a water-based and fortified alternative for those who cannot consume dairy products. For those opting for almond milk, it is best to read the ingredients and opt for varieties with minimal added sugar and natural ingredients.
This is a ridiculous comparison. I would think you should compare Silk protein milk to cows milk or oatly full fat to cows milk. Almond milk DOES NOT compare to cows milk. I feel that you were just trying to make the point that cows milk is superior to plant based milk. In my opinion almond Milk is kinda like pop. You drink it because you want milk but can’t have dairy or you like the taste (yuck) mostly empty calories. But for those of us who really can not have dairy there are many other options. Is like cheese made from cow’s milk can actually be a snack for a child it has protein and fat in it however vegan cheese cannot be a snack by itself because it’s just kind of like just eating a tablespoon of butter that’s not something you do.
Hi Breena, thank you for your comment.
This article was written based on reader requests, not to prove a point in any way. It’s simply a nutritional comparison of two foods for those who are unsure, unaware, or looking for more information. As noted in the article, almond milk is a good alternative for those who can not or chose not to consume dairy milk, as are other plant-based milks. The recommendation is simply that individuals read the ingredient list and chose the best option possible, as brands vary and some options contain fewer additives, oils, and sugars than others.
Take care,
Steph
I so much love your recipes,thanks a lot.Cin
Thank you so much, lots more to come!
I myself prefer the real McCoy not some watered down substance subduing for milk, in other words I prefer cow’s milk over that watered down crap.
Me too! 🙂
Sounds like you are biased too
I graciously appreciate any helpful information that is given on this subject.. and see no need to be so critical. I’m thinking that they have studied test results and we can most likely trust the info. What would they have to gain by giving out unreliable information? That being said…people are going to make their own choices…right??
I deeply appreciated this article. Over the past 5 yrs or so I have completely stopped drinking 2% milk now that I am getting older I was wondering if I actually need the milk for healthy bones ect and wondered what was the difference between the two. thanks
I’m so happy you found the article informative, thank you for sharing. 🙂
The article doesn’t touch upon the hormones that are given to the cows to produce the milk and how that plays into the nutrition value of cow’s milk.
Hi M, thank you for your comment! This article is strictly a nutrition comparison, given I am a nutritionist and that is my area of expertise, and I would note that the use of artificial hormones is prohibited in Canadian dairy products. If you have other concerns about farming practices, I would suggest seeking that information elsewhere.
I found this article very informative. Thank you!
Wonderful, so happy you found it helpful!
Don’t really understand the couple of negative-ish comments, the article gave me the information I was looking for after randomly buying almond milk on a whim and wondering if there was any benefit to the terrible taste of it; so thank you 🙂
Thank you, Geoff! I’m so happy you found the article informative.
I am with you Geoff. I am trying to eat healthier in order to lose some pounds but I love milk (2%) , and I am currently buying almond milk. I was wondering if it is worth the sacrifice LOL
The calorie difference between 1 cup of almond milk and 1 cup of cow’s milk is relatively small at 82 calories, which could range between 4-6% of total calorie intake for an adult female supporting a goal of weight loss on a calorie deficit. As with all foods, either option could be included in a healthy diet and support a goal of weight loss.
I’m sure there will be some people who will be highly critical of this, but I have actually lost weight since I started eating Peanut butter and jam sandwiches with milk, several months ago. Usually for lunch every day and a half of one before bedtime! I am One dress size smaller now!! For my other meals I eat cereal (raisin bran) for breakfast. Dinner is usually meat and vegetables. As I have gotten older I cannot eat a large amount of food in one sitting or my stomach hurts! I certainly feel better about myself. I take a multivitamin and try to get at least 7 hours of sleep every night. To be clear…I never set out to lose weight. It just happened. A friend gave me some Almond milk and I will try it but I don’t think it is as good for me as the 2% milk I prefer. Good day to all of you!!!
Not worth the sacrifice. Personally, I cannot understand the popularity of almond milk. I like almost anything but I could not get used to the taste–it doesn’t even taste like almonds. I tried it when I went through a period of trying to lose weight. Now I’m back to 1% milk two times a day and Silk original soy milk once a day, both of which I love. If not vegan or lactose intolerant, what is the appeal of what is basically almond flavoured water with a few additives and vitamins and minerals thrown in? This one has me stumped.
👍
Not sure how you could add more information in this comparison?
You provided all the information I was searching for. Not ridiculous at all?!
You may have answered this question and I missed it, so, what would you recommend as the nest cow’s milk substitute?
Thanks?
While cow’s milk is superior from a nutrient perspective, as the article mentions, almond is not a bad choice. Almond milk is a fine substitute if you can’t consume cow’s milk, opt for unsweetened if possible.
WOW! Thank you so much!
My pleasure, happy you found it helpful!
Thank you- this was really helpful, especially as someone who is re-learning what I thought I knew about nutrition vs just simply comparing calorie content. Not sure why you’re getting negative feedback on this, but I appreciated the info.
My pleasure, I’m so happy you found it helpful! Thank you for sharing. 🙂
Cow milk is the 🐐 and almond is 💩
Great way to recap it! lol
real
Excellent explanation. Thank you.
Thanks, Jay, I’m happy you found it helpful!
Thank you for this comparison. I’ve been wondering about almond milk. I grew up on cows milk and it’s been great for me. Thank you as well to mention the Canadian laws regarding the use of hormones. I shall continue with cows milk. It’s so much more yummy for us.
I’m happy you found it insightful!
I had been drinking almond milk for a while. I like the taste, it’s expiration date lasts.
Until a man in Pick n save asked me why almond milk instead of cows milk.
For more than a year my muscle has been disappearing as I went into menopause. I have been in 3 areas of therapy for this. My hip mostly, I could hardly walk stairs. My foot as well. But hadn’t started therapy for this. Another therapy. That I won’t mention. Chiropractic included. Not one mentioned drinking milk. Also a hip doctor.
As I believe in entertaining angels unaware, Hebrews 13:2. I started to think about my conversation with this man. The next week, I bought whole milk.
It has been about 6 weeks since I’ve been drinking 1 full glass a day. The muscles are coming back even without the exercises. I even decided after not liking the taste of whole milk as a child, I like the taste now as an adult.
Thank you Jesus!!!!!
Whether he was an angel or a man that Jesus put the words into his mouth. I do not know. But God is good. And if you can drink milk, and you are struggling with muscle weaknesss. Drink milk. See if it helps.