which nut milk is best for me

Why Drink Nut Milks?

Nut milk is one of the latest kinds of milk on the market. With increasing concern over the negative environmental and health impact of conventional cow’s milk, alternatives have begun to increase in popularity. With more and more varieties of nut milk wrestling their way onto our supermarket shelves, you might be wondering which one is best for you. This article compares some of the most common nut milk to help you make a more informed decision the next time you’re along the milk aisle.

make your own nut milk recipe

What Is Nut Milk?

Nut milk is a form of non-dairy milk alternatives derived from nuts soaked in water and blended into a creamy beverage that you can use in your morning latte or smoothie. You can purchase many kinds of nut milk at the grocery store, but they typically contain preservatives and added sugars that may not be suitable for those with dietary restrictions. Instead, try making nut milk at home! It’s really simple and you can cut out the excess preservatives and adjust the sugar levels to suit your tastes. Check out our nut milk recipe here!

nut milk contenders

Comparing Nut Milk

Now, for the most exciting part! Here’s more about the top 5 nut milk contenders, in comparison to regular cow milk. You can also refer to the handy table below to understand more about the nutrition facts of each nut milk too.



Nutrition facts

Cow’s milk

One cup (of whole cow’s milk with 3.25% fat provides:

·        Calories: 149

  • Carbs: 11.7 grams
  • Fat: 8 grams
  • Protein: 7.7 grams
  • Fiber: 0 grams

Almond milk

One cup (240 ml) of almond milk provides:

  • Calories: 39
  • Carbs: 3.5 grams
  • Fat: 3 grams
  • Protein: 1 gram
  • Fiber: 0.5 grams

Cashew milk

One cup (240ml) of cashew milk provides:

·        Calories: 25

·        Carbs: 1 gram

·        Fat: 2 grams

·        Protein: 1 gram

·        Fiber: 0 grams

Macadamia milk

One cup (240ml) of almond milk provides:

·        Calories: 55

·        Carbs: 1 gram

·        Fat: 5 grams

·        Protein: 1 gram

·        Fiber: 0.3 grams

Walnut milk

One cup (240ml) of walnut milk provides:

·        Calories: 40

·        Carbs: 2 grams

·        Fat: 3.5 grams

·        Protein: 1 gram

Hazelnut milk

One cup (240ml) of walnut milk provides:

·        Calories: 110

·        Carbs: 19 grams

·        Fat: 3.7 grams

·        Protein: 1.2 grams

·        FIber: 0.7 grams


#1 Almond milk

Almond milk is best for: Strengthening bones, reducing risks of free radical damage

Almond milk contains up to 24% of your daily value of calcium, as well as 110% of your daily value of Vitamin E. Calcium is a nutrient famously known for being able to strengthen bones. The amount of calcium in almond milk can almost compare to that of regular cow’s milk, which meets 30% of the daily value. Vitamin E is a fat-soluble antioxidant, which can reduce the risk of certain diseases. Find out more about antioxidants here!


#2 Cashew milk

Cashew milk is best for: Heart health

This nut milk contains both potassium and magnesium, meeting 5% and 20% of the daily value respectively. Both of these are beneficial for heart health and studies have shown that the magnesium in cashews can help decrease heart disease risk factors, such as diabetes and high blood pressure.


#3 Macadamia milk

Macadamia milk is best for: Heart health

Macadamia milk contains 5 grams of fat per serving, which might be a concern at first glance. However, these fats are what we consider as ‘good’, since they are monounsaturated and can in fact support heart health. Monounsaturated fat can also help lower your “bad” LDL cholesterol levels, which can, in turn, decrease your risk for heart disease and stroke. Similarly, omega 3 and omega 6 fatty acids also help lower blood pressure.


#4 Walnut milk

Walnut milk is best for: Brain health

Polyunsaturated fat, polyphenols, and vitamin E may help reduce oxidative damage and inflammation in your brain. Furthermore, eating and drinking nut milk have been observed to increase brain function, mental flexibility, and memory in older adults.


#5 Hazelnut milk

Hazelnut milk is best for: Regulating blood sugar levels

In a 12-week investigation of 50 adults with metabolic syndrome, the daily intake of 7.5g of hazelnuts led to impressive decreases in both fasting insulin and HOMA-insulin resistance, compared to those who did not consume any hazelnuts. Hazelnuts have also been proven to reduce cholesterol concentrations in patients with type 2 diabetes.


Explore The World Of Nut Milks Today!

Move aside, regular cow’s milk. Nut milk is here to stay! There are so many varieties, and each adds an extra layer of flavour to your plain-old cup of joe. Try your hand at making that nut milk that suits your needs today!