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These days, you’ll find almondmilk in a lot of homes across America. That’s because the non-dairy alternative to cow’s milk has a delicious nutty flavor and smooth texture that’s great for everything from a splash in your morning coffee to the base for your favorite, creamy sauces and gravies (coconut almond hollandaise, anyone?).
So how does almondmilk compare to its cow-based counterpart when it comes to nutrition? In partnership with Almond Breeze—recent recipient of our Good Housekeeping Nutritionist Emblem—we’ve created this quiz to test your intel on almondmilk. Read on to get the facts that will help you sip smarter in the months and years to come.
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The answer: true
You’ll be pleased to find both vitamins in your daily 1-cup serving of almondmilk (5mcg of D and 7.5mg of E in unsweetened original), which can benefit your body in a big way, from keeping your bones strong to putting you in a better mood. Vitamin E, specifically, is integral for radiant skin, while vitamin D can help with weight loss, if that’s what you’re after.
A study published in theAmerican Journal of Clinical Nutrition found that having sufficient levels of vitamin D could help with weight loss or maintain weight in overweight women. After 12 months, women who took vitamin D supplements lost an average of 19 pounds, compared to 12 pounds in those who did not.
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The answer: false
Almondmilk is an excellent source of calcium, with 50 percent more calcium than cow’s milk. According to Almond Breeze, one cup of cow’s milk contains 300 mg of calcium versus one cup of Almond Breeze with 450 mg.
Of note: Almondmilk does have less protein than the dairy-filled alternative, something to keep in mind if you’re using it for homemade smoothies. Add in some extra oomph there by adding in chopped nuts or nut butter.
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Hovering between 30 and 60 calories per 1-cup serving, almondmilk has about half the amount of 2% cow’s milk. Trying to figure out what your regular, daily caloric intake should be? Consult with an expert (like a registered dietitian or nutritionist) to get specific feedback for you and your body. Remember: The ideal balance of calories will complement your physical activity level and your metabolic rate.
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The answer: true
With almondmilk, you have plenty of options available to you, many of which are unsweetened. For instance, Almond Breeze’s Original Unsweetened, Unsweetened Vanilla, Unsweetened Almondmilk Coconut Milk provide a touch of natural sweetness without any sugar. Meanwhile, the Original variety has 7 grams, compared to the 12 typically found in an equal 1-cup serving of whole milk.
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Typically, almondmilk can be swapped 1:1 in place of cow’s milk. Since there is water in almondmilk (its two main ingredients are filtered water and almonds), keep in mind that your favorite cakes and muffins may cook a tad faster. (For more inspiration, Blue Diamond has a slew of recipes to inspire you in the kitchen.) If you’re cooking with almondmilk, refrain from cranking the flame or heat—too much, too soon could scorch the almondmilk, ridding it of some nutritional value and messing with its good taste.
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