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Almond milk is a nutritious, low-calorie drink that’s become very popular.

It is made by grinding almonds, mixing them with water and then filtering the mixture to create a product that looks a lot like milk and has a nutty flavor.

Usually, extra nutrients such as calcium, riboflavin, vitamin E and vitamin D are added to it to boost its nutritional content.

Many commercial varieties are available, and some people make their own at home.

It’s great for those who cannot or choose not to drink cow’s milk, as well as people who just like the taste.

This article takes a closer look at the 9 most important health benefits of almond milk.

1. Low in Calories

Almond milk is much lower in calories than cow’s milk.

Some people find this confusing, as almonds are known to be high in calories and fat. However, due to the way almond milk is processed, only a very small portion of almonds is present in the finished product.

This is great for people who want to cut calories and lose weight.

One cup (240 ml) of unsweetened almond milk contains about 30–50 calories, while the same amount of whole dairy milk contains 146 calories. That means almond milk contains 65–80% fewer calories (123).

Restricting your calorie intake is an effective way to lose weight, especially in combination with exercise. Even a moderate weight loss of 5–10% of your body weight can help prevent and manage conditions such as diabetes (4Trusted Source5Trusted Source).

If you are trying to lose weight, simply replacing two or three daily servings of dairy with almond milk would result in a daily calorie reduction of up to 348 calories.

Since most moderate weight loss strategies recommend eating approximately 500 fewer calories per day, drinking almond milk could be a simple way to help you lose weight.

Keep in mind that sweetened commercial varieties can be much higher in calories, as they contain added sugars. Additionally, unfiltered homemade versions may have a greater amount of almonds left in them, so they can also be higher in calories.

SUMMARYUnsweetened almond milk contains up to 80% fewer calories than regular dairy milk. Using it as a replacement for cow’s milk could be an effective weight loss strategy.

2. Low in Sugar

Unsweetened varieties of almond milk are very low in sugar.

One cup (240 ml) of almond milk contains only 1–2 grams of carbs, most of which is dietary fiber. In comparison, 1 cup (240 ml) of dairy milk contains 13 grams of carbs, most of which is sugar (123).

It is important to note that many commercial varieties of almond milk are sweetened and flavored with added sugars. These varieties may contain about 5–17 grams of sugar per cup (240 ml) (67).

Therefore, it is important to always check the nutrition label and ingredients list for added sugars.

However, unsweetened almond milk could aid those trying to restrict their sugar intake.

For example, people with diabetes often need to limit their daily carbohydrate intake. Replacing dairy milk with almond milk may be a good way to achieve this (8Trusted Source).

SUMMARYUnsweetened almond milk is naturally low in sugar, making it suitable for those restricting their sugar intake, such as people with diabetes. However, many varieties are sweetened, so it is still important to check the nutrition label.

3. High in Vitamin E

Almonds are naturally high in vitamin E, providing 37% of the daily vitamin E requirement in just 1 ounce (28 grams) (9).

Therefore, almond milk is also a natural source of vitamin E, though most commercial varieties also add extra vitamin E during processing (10Trusted Source).

One cup of almond milk (240 ml) provides 20–50% of your daily vitamin E requirement, depending on the brand. In comparison, dairy milk contains no vitamin E at all (1311).

Vitamin E is a powerful antioxidant that combats inflammation and stress in the body (12Trusted Source13Trusted Source).

It helps protect against heart disease and cancer, and it may also have beneficial effects on bone and eye health (14Trusted Source15Trusted Source16Trusted Source17Trusted Source).

What’s more, vitamin E has been found to significantly benefit brain health. Studies have found that it improves mental performance. It also appears to reduce the risk of Alzheimer’s disease and may slow its progression (18Trusted Source).

SUMMARYOne cup (240 ml) of almond milk can provide 20–50% of your daily vitamin E requirement. Vitamin E is a powerful antioxidant that can reduce inflammation, stress and the risk of disease.