Nuts & Seeds · Drink
Nut Milks
Prunus dulcis, Anacardium occidentale · also called Almond milk, cashew milk, almond drink, nut-based drink
Nut milks are drinks made from ground nuts and water. Most of what is in the carton is water: one review found almond milks listing from about 2% to 10% almonds. They are low in protein, and vitamins such as calcium are mostly added by the maker. We found no trials of nut milk on any health outcome. The main cautions are tree nut allergy, added sugar in sweetened kinds, and that babies and young children should not rely on them as their main milk.
General information, not medical advice. Last substantive update · Not medically reviewed. A named clinician has not signed off on this page. How this page is made
About Nut Milks
Nut milks are mostly water with a small share of ground nut. They are low in protein, and calcium and vitamins are mainly added by the maker and vary by brand. Research is about product contents and about replacing milk, not health benefits of the drink, so the key points are allergy, sugar and caution for babies and young children.
What they are
Nut milks are made from ground nuts and water. Almond milk comes from almonds (Prunus dulcis) and cashew milk from cashews (Anacardium occidentale). They are sold unsweetened, sweetened and flavoured, in shelf-stable or chilled cartons, and can be made at home.
There is no single standard for how much nut goes in. One Australian consumer review found labelled almond content from just over 2% to about 10% in more than 40 almond milks, and a homemade batch with 25% almonds had 4.8 g protein per 100 mL. We found no figure for cashew milk.
USDA lists, per cup, about 39 kcal and 482 mg calcium for unsweetened almond drink (262 g), and about 91 kcal and 451 mg calcium for sweetened vanilla (240 g). Protein is about 1 g in both. Total sugars are about 2 g unsweetened and 15 g sweetened. USDA does not say which nutrients were added, and lists no vitamin D or B12.
What the research shows
We found no trials of nut milk on heart health, weight, blood sugar or any other health outcome. The research is about what is in the carton and what happens when plant drinks replace cow's milk.
A US survey of 90 plant drinks found added calcium, vitamin D, vitamin A and potassium differed between brands and between cartons of the same brand. A New Zealand analysis found almond drinks have under 1.1 g protein per 100 mL on average, but two of its authors work for a dairy company. An Australian model suggested unfortified plant drinks would leave more people low on riboflavin, B12 and iodine than cow's milk.
A 2026 review found slightly lower growth with plant drinks in children and case reports of severe malnutrition in infants, but called the evidence low quality and did not separate nut drinks. A test-tube study found high calcium lowered vitamin D absorption in lab-made almond milk.
The NHS names fortified unsweetened soya, pea and oat drinks, not almond or cashew, as vegan sources of calcium.
Nut milk versus whole nuts, and what is on the label
Whole nuts and nut milk are different foods. Large studies that link eating nuts with heart health are about whole nuts, and a carton holding perhaps a few percent nut cannot be assumed to behave the same way.
The FDA says plant-based milk alternatives vary by plant, processing and added ingredients, and that only fortified soy drinks are counted in the dairy group of the Dietary Guidelines. Its February 2023 draft guidance, not a final rule, calls almond milk a common or usual name and recommends a voluntary nutrient statement comparing the drink with milk. It advises reading the Nutrition Facts label and choosing products higher in protein, vitamin D, calcium and potassium and lower in saturated fat and added sugars.
Some brands add carrageenan, a seaweed-derived thickener. A Tufts newsletter answer says regulators judge it safe at current levels; it is a weak source. Shake the carton: protein and calcium differed between shaken and unshaken plant drinks in one analysis.
At a glance
Traditional uses history, not proof
- Used as a dairy-free drink and in cooking and coffee
- No source we read documents traditional medicine uses of nut milks
Studied for research
- Nutrient intake when swapped for cow's milk, low certainty
- Added calcium and vitamin D: how consistent they are, low certainty
- Protein compared with milk and soy drink, low certainty
- Growth and nutrition in young children, low certainty
- Calcium and vitamin D together (lab model), very low certainty
- Heart health, weight and blood sugar, insufficient evidence
Main compounds
- Water, about 92 to 97 g per 100 g (USDA, two almond drinks)
- Protein, 0.4 g per 100 g in unsweetened almond drink
- Fat, about 1 g per 100 g, mostly unsaturated
- Calcium, 184 mg per 100 g in unsweetened almond drink (USDA); amounts vary by brand
- Sugars, 0.8 g per 100 g unsweetened and 6.3 g per 100 g sweetened vanilla (USDA total sugars)
Common forms
- Unsweetened shelf-stable and chilled cartons (the forms the nutrition figures describe)
- Sweetened and flavoured versions
- Fortified and unfortified versions
- Homemade nut milk
Research links: NHS: Drinks and cups for babies and young children · FDA: Plant-based milk and animal food alternatives · FDA: Food allergies · Plant-based drinks as an alternative to cow's milk in early life (Dtsch Arztebl Int, 2026) · Market basket survey of plant-based milk alternatives, US (ACS Food Sci Technol, 2023) · Research Library · Genes & Biomarkers Library
What it is and its history
- Accepted scientific name
- Nut milks are a food category, not one plant. Almond milk is made from Prunus dulcis (often listed as Prunus amygdalus Batsch in GBIF); cashew milk from Anacardium occidentale L.
- Naming authority
- GBIF accepted for cashew (5421368); almond name varies (see notes)
- Common names
- Nut milk (English); Almond milk, cashew milk (English); Almond drink, nut drink, nut-based drink (English); Leche de almendras, leche de anacardo (castaña de cajú), bebida de frutos secos (Spanish)
- Family or group
- A nut drink is a processed food made from ground nuts and water. Almond belongs to the rose family and cashew to the cashew family (GBIF).
- Classification
- Plantae > Tracheophyta > Magnoliopsida > Rosales (almond); Sapindales (cashew) > Rosaceae (almond); Anacardiaceae (cashew) > Prunus; Anacardium > Prunus dulcis / Prunus amygdalus; Anacardium occidentale
- Native range
- Not verified from a source read.
- Habitat
- Not verified.
- What it looks like
- Roots: Not verified.; Stems: Not verified.; Leaves: Not verified.; Flowers: Not verified.; Fruit: The drinks are made from the ground nuts. Plant descriptions were not verified.
- Cultivation
- Not verified from a source read.
- Harvest and processing
- Commercial nut drinks are mostly water. The labelled almond content of more than 40 Australian almond milks ranged from just above 2% to a few around 10% (CHOICE). A homemade batch with 25% almonds measured 4.8 g protein per 100 mL in a lab test. Processing steps and added ingredients vary by brand and were not reviewed.
- Look-alikes and adulterants
- Name: Oat, soy, rice, coconut and pea drinks; Note: Other plant drinks with different nutrients and allergens; not nut milks.; Name: Cow's milk and infant formula; Note: Different foods; the NHS says infant formula, not nut drinks, is the only suitable alternative to breast milk in the first 12 months.
- Sustainability and conservation
- Not assessed.
Photographs
Traditional use and history history, not clinical proof
| Tradition or era | Documented use | Source |
|---|---|---|
| Modern plant-drink market | No source we read documents the history or traditional uses of nut milks. The FDA notes consumers buy plant drinks for dietary choices, taste, religious practices and environmental concerns. | s-fda-plant-milk (see the safety file) |
Traditional use shows how it was used. It does not show that it works or is safe today.
What is inside, and how it may work
What it contains and how those compounds act in cells and animals. Laboratory and animal mechanisms are not proven effects in people.
Main compounds
| Compound | Family | Where it is concentrated | Activity studied | Level of evidence |
|---|---|---|---|---|
| Water | water | Added during manufacture 96.5 g per 100 g in unsweetened and 91.8 g in sweetened almond drink (USDA) | The main ingredient. 19 | Composition data |
| Fat (mostly unsaturated) | lipid | Ground nut About 1 g per 100 g; saturated fat 0.08 g (unsweetened) (USDA) | Provides some of the calories. 19 | Composition data |
| Protein | protein | Ground nut 0.4 g per 100 g (USDA); under 1.1 g per 100 mL on average for non-soy plant drinks in New Zealand analysis | Low compared with milk; also the source of allergy. 19 6 | Composition data and laboratory analysis |
| Added calcium, vitamin D, vitamin A and other nutrients | added nutrients | Added by the maker USDA: calcium 184 mg per 100 g (unsweetened); vitamin D and B12 not listed. Amounts vary by brand and carton. | Not from the nut; present only if the maker adds them. 19 5 | Laboratory survey |
| Vitamin E (alpha-tocopherol) | vitamin | Ground nut or added 6.33 mg per 100 g unsweetened, 2.81 mg sweetened (USDA) | Composition data only. USDA does not say whether it is natural or added. 19 | Composition data |
| Sugars | carbohydrate | Sweeteners added by the maker (sweetened versions) 0.81 g per 100 g unsweetened; 6.25 g sweetened vanilla (USDA total sugars) | USDA lists total sugars, not added sugars. 19 | Composition data |
| Carrageenan (some brands) | seaweed-derived thickener | Added by the maker Not stated | Keeps nut particles suspended. See the safety file for the weak evidence on it. 18 | Newsletter summary |
Mechanisms, receptors and pathways
| Target or pathway | Gene or receptor | What was found | Level |
|---|---|---|---|
| Calcium and vitamin D together in fortified almond milk (laboratory digestion model) | High calcium, soluble or insoluble, reduced vitamin D bioaccessibility in lab-made almond milk, which the authors attribute to calcium soaps in the small intestine. Calcium bioaccessibility was higher for CaCO3 than CaCl2. 7 | Laboratory research |
Absorption, metabolism and elimination
- Absorption
- Not researched.
- Distribution
- Not found.
- Metabolism
- Not found.
- Elimination
- Not found.
- Bioavailability
- Not established.
Isolated compounds versus whole extracts
Nut milk is not the same as eating whole nuts. Commercial drinks contain a small share of nut (labelled about 2% to 10% in one review of almond milks) and are mostly water. Findings for whole nuts, such as heart-health links in large studies, should not be assumed to apply to the drink.
Nutritional composition
USDA FoodData Central (SR Legacy) lists two almond drinks. Per cup, unsweetened (262 g): about 39 kcal, 1 g protein, 2.5 g fat of which 0.2 g saturated, 3.4 g carbohydrate of which 2.1 g total sugars, 0.5 g fibre, 189 mg sodium, 176 mg potassium, 482 mg calcium, 0.7 mg iron and 16.6 mg vitamin E. Sweetened vanilla (240 g): about 91 kcal, 1 g protein, 2.5 g fat, 15.8 g carbohydrate of which 15 g total sugars, 1 g fibre, 151 mg sodium, 120 mg potassium, 451 mg calcium, 0.7 mg iron, 6.7 mg vitamin E, 151 micrograms vitamin A (RAE), 0.43 mg riboflavin and 1.5 mg zinc. USDA lists no vitamin D or B12 for either, does not split added sugars, and does not say which nutrients were added. These are two USDA records, not every product. A 1 cup portion is USDA's household measure, not a recommendation. Raw almonds have 21 g protein per 100 g against 0.4 g in the unsweetened drink; if all the protein came from almonds that would be about 2% almonds by weight, but that is our arithmetic, not a measured nut content. We found no USDA record for cashew or other nut drinks.
4 low certainty1 very low certainty1 not enough evidence
What was looked at
The 6 benefits and uses checked for Nut Milks, each with how strong the evidence is. Tap one to open it.
- Nutrient intake when plant drinks replace cow's milkLow certainty
- How consistent the added vitamins and minerals areLow certainty
- Protein compared with cow's milk and soy drinkLow certainty
- Plant drinks in young children: growth and nutritionLow certainty
- Calcium and vitamin D together in fortified almond milk (lab model)Very low certainty
- Heart health, cholesterol, weight and blood sugar from nut milkNot enough evidence
Lab markers tracked in the studies
Share of people with low usual intake of riboflavin, vitamin B12 and iodineVariation in calcium, vitamin D, vitamin A and potassium between and within cartonsProtein per 100 mL of the drinkHeight-for-age and BMI-for-age z-scores in five-year-oldsVitamin D bioaccessibility in a digestion model
What is Nut Milks good for?
The main studied questions and how strong the evidence is for each. Nothing here shows that nut milk prevents or treats a disease. Most results describe what is in the drink or what happens when it replaces milk.
Benefits, one by one
Each card is a research question, not a promise. Tap a goal to filter. Open a card to see the studies, doses and limits.
Nutrient intake when plant drinks replace cow's milk
Low certaintyA computer model of Australian eating habits estimated that swapping cow's milk for plant drinks with no added nutrients would leave more people short on riboflavin, vitamin B12 and iodine. This is a risk estimate, not a benefit, and it was not specific to nut drinks.
2 studiesPlant drinks in general; unfortified products in the model.
Studies, doses and limits
What the trials found
A dietary modelling study of 11,925 Australians aged 2 and over replaced cows' milk with unfortified plant-based milk-like drinks. The share with low riboflavin intake in women over 70 rose from 20% to 31%. Low B12 intake rose from under 1% to 9% in older men and from 5-8% to 11-17% in females 14 and over. Low iodine intake rose from 2% to 5% in males and 8% to 16% in females. Protein effects were smaller except in older adults.
Results
A modelled risk of lower riboflavin, B12 and iodine intake if the drink has no added nutrients.
Effect sizes as reported
Riboflavin (women 71+): 20% to 31% with low intake. B12 (older men): under 1% to 9%. Iodine (females 2+): 8% to 16%.
Why this rating
One computer model using Australian survey data from 2011-12. It describes plant drinks as a group, not nut drinks alone, and most Australian plant drinks are not fortified with these three nutrients. A fortified product would change the result.
Form and dose studied
Plant drinks in general; unfortified products in the model.
Who was studied
People aged 2 and over in Australia.
Limits
Modelling, not a trial. Not specific to almond or cashew drinks. It tells us nothing about benefits of nut milk itself.
Why researchers looked
Many people use plant drinks instead of milk, so researchers asked what happens to nutrient intake when they do.
Proposed mechanism Unknown
Not examined in the abstract.
A proposed mechanism does not show that the effect happens in people.
See the Safety tab for babies and young children.
How consistent the added vitamins and minerals are
Low certaintyIn a US laboratory survey of 90 plant drinks, the amounts of vitamin A, vitamin D, calcium and potassium differed between brands, and even varied between cartons of one brand. The drinks included almond and cashew. This means the label, not the plant, tells you what is added.
2 studiesBought almond, cashew and other plant drinks as sold.
Studies, doses and limits
What the trials found
The survey tested 90 product units of eight drink types (almond, cashew, coconut, hemp, oat, pea, rice and soy). Most types differed significantly between brands. Within one lot of one brand, the coefficient of variation was 4.1-42.2% for vitamin A, 1.5-44.1% for vitamin D, 1.7-37.6% for calcium and 0.7-39.0% for potassium. A review of 122 plant drinks also found calcium from 0 to about 1,253 mg per 100 mL and salt as the most common added ingredient.
Results
Added nutrients vary a lot by brand and by carton.
Effect sizes as reported
Within-lot variation: vitamin A 4.1-42.2%, vitamin D 1.5-44.1%, calcium 1.7-37.6%, potassium 0.7-39.0%.
Why this rating
Laboratory measurements of real products, which is solid for the question asked, but a snapshot of one market. Amounts for almond and cashew alone are not in the abstracts, and this does not show any health effect.
Form and dose studied
Bought almond, cashew and other plant drinks as sold.
Who was studied
Consumers in the US market (survey); published product data (review).
Limits
Descriptive. Does not say what the variation means for health.
Why researchers looked
Calcium and vitamin D are added to many plant drinks to make up for what milk supplies, so researchers measured how much is really there.
Proposed mechanism Unknown
Not examined in the abstract.
A proposed mechanism does not show that the effect happens in people.
Check the Nutrition Facts label of the exact product.
Protein compared with cow's milk and soy drink
Low certaintyIn a New Zealand laboratory analysis, almond and other non-soy drinks averaged under 1.1 g of protein per 100 mL, much less than milk. Only calcium-fortified soy drinks came close to milk overall.
2 studiesAlmond and other bought plant drinks as sold.
Studies, doses and limits
What the trials found
Selected almond, coconut, oat, rice and soy drinks sold in New Zealand were analysed. Soy drinks were most like milk. All other groups, almond included, had under 1.1 g protein per 100 mL on average. Many were calcium-fortified to about milk's level. Shaken and unshaken samples of several plant drinks differed in protein and calcium. USDA lists 0.4 g protein per 100 g for unsweetened almond drink.
Results
Nut drinks are low in protein compared with milk and soy drink.
Effect sizes as reported
Non-soy groups: under 1.1 g protein per 100 mL on average (milk was higher).
Why this rating
Lab analysis of selected products in one country, with a dairy-company link among the authors. It agrees with the USDA figure, which is a separate source.
Form and dose studied
Almond and other bought plant drinks as sold.
Limits
Few products analysed. Does not show any health effect of lower protein.
Why researchers looked
People use nut drinks as a milk swap, so researchers compared what is actually in the carton.
Proposed mechanism Unknown
Not examined in the abstract.
A proposed mechanism does not show that the effect happens in people.
Check the label; shake the carton.
Plant drinks in young children: growth and nutrition
Low certaintyA 2026 review found that children who drank plant drinks in place of some cow's milk were, on average, slightly shorter and lighter for age, and case reports link plant drinks as the main drink in the first two years to severe malnutrition. The evidence is weak, and it covers plant drinks as a group.
2 studiesPlant drinks of all types, as drunk.
Studies, doses and limits
What the trials found
A structured review of cross-sectional and cohort studies found lower intake of milk nutrients such as iodine with exclusive plant drinks. Each cup of plant drink in five-year-olds went with a height-for-age z-score of -0.04 (-0.07 to -0.01) and BMI-for-age z-score of -0.06 (-0.09 to -0.03), about 0.2 cm and 0.1 kg. There were case reports of severe malnutrition, mainly in the first two years with exclusive or main use. No randomised trials against cow's milk and no long-term studies were found. A 2021 commentary cited a review of 30 severe deficiency cases (kwashiorkor, rickets, metabolic alkalosis, scurvy) in children aged 4 to 22 months, and says a consensus group found little evidence of benefit over cow's milk.
Results
Small average differences in growth, and case reports of severe harm when plant drinks are the main drink in infancy.
Effect sizes as reported
Per cup in five-year-olds: height-for-age z-score -0.04 (-0.07 to -0.01); BMI-for-age z-score -0.06 (-0.09 to -0.03).
Why this rating
Observational studies of low quality with leftover confounding, per the reviewers; case reports have limited value. Plant drinks are not split by nut type in the abstract.
Form and dose studied
Plant drinks of all types, as drunk.
Who was studied
Infants, children and adolescents.
Limits
Association, not proof of cause. Not specific to almond or cashew drinks.
Why researchers looked
Parents choose plant drinks for milk allergy, vegan diets or preference, so researchers asked what happens to growth and nutrition.
Proposed mechanism Unknown
Not examined in the abstract.
A proposed mechanism does not show that the effect happens in people.
This is the main safety point for young children; see the Safety tab.
Calcium and vitamin D together in fortified almond milk (lab model)
Very low certaintyIn a test-tube digestion model, adding a lot of calcium to almond milk lowered how much of the added vitamin D could be absorbed. This was not tested in people.
1 studiesNot applicable.
Studies, doses and limits
What the trials found
In a standard laboratory digestion model, almond milk made in the lab and fortified with vitamin D and calcium (as CaCl2 or CaCO3) had lower vitamin D bioaccessibility at high calcium levels. Calcium bioaccessibility was higher for CaCO3 than CaCl2.
Results
Lab model only: more calcium meant less vitamin D bioaccessibility.
Effect sizes as reported
No numbers in the abstract.
Why this rating
In vitro only, no people, lab-made almond milk. It cannot be applied to store-bought drinks.
Limits
Cannot be applied to people.
Why researchers looked
Makers add both calcium and vitamin D to plant drinks, so scientists tested whether they interfere.
Proposed mechanism Laboratory research
The authors attribute it to insoluble calcium soaps forming in the small intestine in the model.
A proposed mechanism does not show that the effect happens in people.
None specific.
Heart health, cholesterol, weight and blood sugar from nut milk
Not enough evidenceWe found no trials of almond, cashew or other nut milk as a drink on cholesterol, blood pressure, weight or blood sugar. Findings for whole nuts do not carry over to a drink that is mostly water.
2 studiesNut drinks as sold.
Studies, doses and limits
What the trials found
No human study of nut milk on these outcomes was found in the PubMed searches run. A label review by an Australian consumer group found almond milks listed from about 2% to about 10% almonds; USDA lists 0.4 g protein per 100 g in unsweetened almond drink against 21 g in raw almonds.
Results
No evidence of benefit or harm for these outcomes.
Why this rating
No trials found.
Form and dose studied
Nut drinks as sold.
Limits
Absence of evidence is not evidence of no effect.
Why researchers looked
Whole nuts are linked to heart health, so people ask if the drink has the same effect.
Proposed mechanism Unknown
Not examined in the abstract.
A proposed mechanism does not show that the effect happens in people.
None specific.
Connections to the rest of health
How Nut Milks connects to the rest of our health knowledge graph. Every link says what kind of connection it is. A safety link (for example to the liver) is a warning, not a benefit. A study that merely mentions a topic never creates a benefit link.
Explore every connection: goals, body systems, organs, symptoms, genes
A. Wellness goals
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Healthy Aging | Low certainty | Plant drinks in young children: growth and nutrition: A 2026 review found that children who drank plant drinks in place of some cow's milk were, on average, slightly shorter and lighter for age, and case reports link plant drinks as the main drink in the first two years to severe malnutrition. The evidence is weak, and it covers plant drinks as a group. | 4 1 | |
| Heart Health | Not enough evidence | Heart health, cholesterol, weight and blood sugar from nut milk: We found no trials of almond, cashew or other nut milk as a drink on cholesterol, blood pressure, weight or blood sugar. Findings for whole nuts do not carry over to a drink that is mostly water. | 8 19 |
B. Body systems
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Digestive System | Biological association | Low certainty | Studied for: Nutrient intake when plant drinks replace cow's milk | 3 2 |
| Musculoskeletal System | Biological association | Low certainty | Studied for: How consistent the added vitamins and minerals are Studied for: Protein compared with cow's milk and soy drink | 5 2 6 4 1 7 |
| Cardiovascular System | Biological association | Not enough evidence | Studied for: Heart health, cholesterol, weight and blood sugar from nut milk | 8 19 |
E. Health conditions
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Food allergy | Adverse effect or risk | Documented risk | Nut milk is made from a tree nut; tree nuts are a major allergen and US labels must name the nut. Preparation or compound: Almond, cashew and other tree nut milks |
10 15 |
I. Biomarkers
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Share of people with low usual intake of riboflavin, vitamin B12 and iodine | Biological association | Low certainty | Measured in trials: higher if plant drinks without added nutrients replace cow's milk. A lab change is not the same as a health benefit. | 3 |
| Variation in calcium, vitamin D, vitamin A and potassium between and within cartons | Biological association | Low certainty | Measured in trials: varies widely. A lab change is not the same as a health benefit. | 5 |
| Protein per 100 mL of the drink | Biological association | Low certainty | Measured in trials: lower than milk and soy drink. A lab change is not the same as a health benefit. | 6 2 |
| Height-for-age and BMI-for-age z-scores in five-year-olds | Biological association | Low certainty | Measured in trials: slightly lower with each cup of plant drink. A lab change is not the same as a health benefit. | 4 |
| Vitamin D bioaccessibility in a digestion model | Biological association | Very low certainty | Measured in trials: lowered with high calcium. A lab change is not the same as a health benefit. | 7 |
L. Active compounds
| Connected to | Kind of connection | Evidence status | Context | Studies |
|---|---|---|---|---|
| Water | Biological association | Composition data | The main ingredient. Preparation or compound: Added during manufacture |
19 |
| Fat (mostly unsaturated) | Biological association | Composition data | Provides some of the calories. Preparation or compound: Ground nut |
19 |
| Protein | Biological association | Composition data and laboratory analysis | Low compared with milk; also the source of allergy. Preparation or compound: Ground nut |
19 6 |
| Added calcium, vitamin D, vitamin A and other nutrients | Biological association | Laboratory survey | Not from the nut; present only if the maker adds them. Preparation or compound: Added by the maker |
19 5 |
| Vitamin E (alpha-tocopherol) | Biological association | Composition data | Composition data only. USDA does not say whether it is natural or added. Preparation or compound: Ground nut or added |
19 |
| Sugars | Biological association | Composition data | USDA lists total sugars, not added sugars. Preparation or compound: Sweeteners added by the maker (sweetened versions) |
19 |
| Carrageenan (some brands) | Biological association | Newsletter summary | Keeps nut particles suspended. See the safety file for the weak evidence on it. Preparation or compound: Added by the maker |
18 |
Each connection is stored with the ingredient, the connected record, the kind of connection, the evidence status, the supporting studies, the preparation or compound involved, and a review date (last reviewed October 26, 2026).
Evidence at a glance: what the research found for 6 outcomes
Each outcome below is one thing researchers measured. Certainty is how far the evidence can be trusted, not how well it works. The full studies are on the next tab.
The evidence
The research centre for Nut Milks. Every record here was checked against PubMed or the publisher's page; we never list a study we have not verified.
Evidence by outcome
Bars show how many studies we found for each outcome, not how well it works. People are added up across trials only (reviews are not added, to avoid double counting).
How we rate evidence
High certainty
Several well-run trials or reviews agree; further research is unlikely to change the picture much.
Moderate certainty
Good trials point the same way, but some doubt remains.
Low certainty
Small, short or inconsistent trials. The finding could change with better research.
Very low certainty
Very little or very weak human data. Treat as a possibility only.
Mixed findings
Trials or reviews disagree with each other.
Not enough evidence
Not enough human research to say either way.
Evidence against
Good research found no benefit, or found harm.
We take the reviewers' own risk-of-bias and GRADE statements where they exist, and otherwise judge from study size, design, consistency, directness and whether a product matches what is sold. Many publications do not make evidence high. Method note: We started from our existing summary, used the saved USDA FoodData Central records, and read PubMed abstracts and the FDA, NHS and consumer-review pages. Only abstracts were read for studies, except one commentary read in full. Items we could not verify are flagged in the research gaps.
Study library: every study we checked 19
| Study | Design | People | Product, dose, length | Result |
|---|---|---|---|---|
| Bodnar 2021 Plant-Based Beverages in the Diets of Infants and Young Children. JAMA Pediatr · PMID 33616636 · DOI |
Expert commentary (no new data) |
Infants and young children; summary of reports from authoritative bodies in high-income countries | Plant-based beverages as a substitute for cow's milk nut, soy, rice, oat and other drinks · vs Cow's milk |
Full text read (the PubMed record has no abstract). Most authoritative bodies recommended against plant-based beverages for young children, with nuances. A consensus group (American Academy of Pediatrics and others) found little evidence of benefit over cow's milk and possible risk if the diet is not carefully managed. A review of 30 cases of severe nutritional deficiency in children aged 4 to 22 months who consumed plant drinks was cited. Canadian groups advise against plant drinks as a milk alternative under 2 years. Australia, New Zealand and Canada differ. Commentary; no pooled numbers. Methods, limits and fundingOutcomes: Guidance and evidence summary on plant drinks for children under 2 Limitations: A commentary from 2021; guidance may have changed. The case review it cites is not specific to nut drinks. Funding and conflicts: Funding and conflict statements not checked in the text read. Read: full-text |
| Fructuoso 2021 An Overview on Nutritional Aspects of Plant-Based Beverages Used as Substitutes for Cow's Milk. Nutrients · PMID 34444815 · DOI |
Literature review of published product data n/a (food data) |
122 plant-based beverages from 22 different source plants described in published studies | Plant-based beverages used instead of cow's milk 22 source plants, soy the most common (27.9%) · vs Cow's milk |
Protein ranged from 0.06 to 12.43 g per 100 mL and calcium from 0.00 to 1252.94 mg per 100 mL. Energy ranged 6-183 kcal per 100 mL. Salt was the most commonly added ingredient. Some drinks reached some of the nutrient amounts in cow's milk, but the authors say attention is needed when replacing milk with them. Protein 0.06-12.43 g per 100 mL; calcium 0-1252.94 mg per 100 mL; energy 6-183 kcal per 100 mL. Methods, limits and fundingOutcomes: Energy, macronutrients, fibre and some minerals Limitations: Pools very different drinks. The abstract does not give a figure for nut drinks alone. Funding and conflicts: The authors declare no conflict of interest. Read: abstract |
| Lawrence 2025 Time to consider more than just calcium? The impact on protein, riboflavin, vitamin B12 and iodine intake of replacing cows' milk with plant-based milk-like drinks-an Australian usual intake dietary modelling study. Eur J Nutr · PMID 40407926 · DOI |
Dietary modelling study (computer simulation, not a trial) |
11925 11,925 people aged 2 and over in the 2011-12 Australian national nutrition survey |
Unfortified plant-based milk-like drinks replacing cows' milk in the model plant drinks in general; nut drinks not reported separately in the abstract · vs Cows' milk as eaten in the survey |
Replacing cows' milk with unfortified plant drinks would likely raise the share of older women (71+) with low riboflavin intake from 20% to 31%, of older men with low B12 intake from under 1% to 9%, of females aged 14+ from 5-8% to 11-17%, and of males and females aged 2+ with low iodine intake from 2% to 5% and from 8% to 16%. Effects on protein were smaller except in older adults. Riboflavin (women 71+): 20% to 31%. B12 (older men): under 1% to 9%. Iodine (males 2+): 2% to 5%; (females 2+): 8% to 16%. Methods, limits and fundingOutcomes: Share of people with usual intake below the Estimated Average Requirement for riboflavin, vitamin B12, iodine and protein Limitations: A computer model, not people drinking the products. Based on Australian drinks, most of which are not fortified with riboflavin, B12 or iodine; fortified products would change the result. The abstract does not separate nut drinks from other plant drinks. Funding and conflicts: The authors declare no conflict of interest. Read: abstract |
| Schlune 2026 Plant-Based Drinks as an Alternative to Cow's Milk in Early Life: Health Effects in Infancy, Childhood, and Adolescence. Dtsch Arztebl Int · PMID 41562594 · DOI |
Structured literature review |
Infants, children and adolescents drinking plant-based milk alternatives (all types) | Plant-based milk alternatives, all types not split by plant in the abstract per cup of plant drink in one analysis · vs Cow's milk |
Intake of nutrients typical of cow's milk, such as iodine, was lower with exclusive plant-drink consumption. Even partial replacement of cow's milk was associated with less linear growth and lower BMI: height-for-age z-score -0.04 [-0.07; -0.01] and BMI-for-age z-score -0.06 [-0.09; -0.03] for each cup in five-year-olds, about 0.2 cm in height and 0.1 kg in weight. There were case reports of severe malnutrition, mainly in the first two years with exclusive or predominant plant-drink use. No randomised trials against cow's milk and no long-term studies were found. Per cup of plant drink in five-year-olds: height-for-age z-score -0.04 (-0.07 to -0.01); BMI-for-age z-score -0.06 (-0.09 to -0.03). Methods, limits and fundingOutcomes: Nutrient intake, growth (height and BMI) and case reports of malnutrition Limitations: Low methodological quality and leftover confounding make the risk hard to quantify, say the authors. Association studies, not trials. Case reports have limited value. Funding and conflicts: The authors declare no conflict of interest. Read: abstract |
| Sevillano Pires 2023 Market Basket Survey of the Micronutrients Vitamin A, Vitamin D, Calcium, and Potassium in Eight Types of Commercial Plant-Based Milk Alternatives from United States Markets. ACS Food Sci Technol · PMID 36712962 · DOI |
Laboratory market basket survey n/a (food samples) |
90 90 product units of plant-based milk alternatives bought in US markets: almond, cashew, coconut, hemp, oat, pea, rice and soy |
Commercial plant-based drinks as sold almond, cashew and six other drink types · vs Between brands and within one lot |
Most drink types differed significantly (P<0.05) in their amounts of these nutrients between brands. Within one lot of one brand, the coefficient of variation ranged from 4.1-42.2% for vitamin A, 1.5-44.1% for vitamin D, 1.7-37.6% for calcium and 0.7-39.0% for potassium. Within-lot coefficient of variation: vitamin A 4.1-42.2%, vitamin D 1.5-44.1%, calcium 1.7-37.6%, potassium 0.7-39.0%. Methods, limits and fundingOutcomes: Vitamin A, vitamin D, calcium and potassium measured by laboratory methods Limitations: Amounts for almond and cashew drinks specifically are not given in the abstract. A snapshot of one market at one time. Funding and conflicts: Authors report no competing interests; some authors work for the US Food and Drug Administration. Read: abstract |
| Smith 2022 Nutritional assessment of plant-based beverages in comparison to bovine milk. Front Nutr · PMID 36003838 · DOI |
Laboratory analysis of selected products plus a label survey n/a (food samples) |
Plant-based drinks sold in New Zealand supermarkets: selected almond, coconut, oat, rice and soy products analysed in the laboratory | Commercial plant-based drinks as sold almond, coconut, oat, rice and soy drinks · vs Cow's milk |
Soy drinks were most like milk. All other drink groups, which include almond, contained less than 1.1 g protein per 100 mL on average. Many were calcium-fortified to about the level in milk. Shaken and unshaken samples of several plant drinks differed in protein and calcium, but milk did not. Only soy drinks had amino acids comparable to milk. Except for calcium-fortified soy drinks, none was broadly comparable to milk. Non-soy drink groups: under 1.1 g protein per 100 mL on average. Methods, limits and fundingOutcomes: Energy, fat, protein, amino acids, trace elements, and protein and calcium in shaken versus unshaken samples Limitations: Selected products from one country. The number of almond products is not given in the abstract. Funding and conflicts: Two authors are employees of Fonterra, a dairy company, and the institute that hosts the authors has partnerships with industry partners including Fonterra. Keep that dairy link in mind when reading comparisons with milk. Read: abstract |
| Zhou 2021 Fortification of Plant-Based Milk with Calcium May Reduce Vitamin D Bioaccessibility: An In Vitro Digestion Study. J Agric Food Chem · PMID 33787251 · DOI |
Laboratory in vitro digestion study in vitro |
Almond milk made and fortified in the laboratory, run through a standard gut-digestion model (no people) | Almond milk fortified with vitamin D and with calcium as CaCl2 or CaCO3 almond milk (lab-made) 0, 1 or 2 g calcium per 240 mL in the model (study conditions, not advice) · vs No added calcium |
High levels of calcium, soluble or insoluble, reduced vitamin D bioaccessibility, which the authors attribute to insoluble calcium soap forming in the small intestine. Calcium bioaccessibility was higher for CaCO3 than for CaCl2. Direction only in the abstract: more calcium, less vitamin D bioaccessibility. Methods, limits and fundingOutcomes: Particle behaviour, lipid digestion and vitamin D bioaccessibility Limitations: Test-tube model. It does not show what happens in people or in bought products. Funding and conflicts: Funding and conflicts not stated in the abstract read. Read: abstract |
| s-choice-almond-milk CHOICE (Australian consumer organisation): Almond milk · Source |
Consumer organisation article n/a |
Methods, limits and fundingRead: full-text | ||
| s-fda-added-sugars FDA: Added Sugars on the Nutrition Facts Label · Source |
Regulator page n/a |
Methods, limits and fundingRead: full-text | ||
| s-fda-food-allergies FDA: Food Allergies · Source |
Regulator page n/a |
Methods, limits and fundingRead: full-text | ||
| s-fda-plant-milk FDA: Plant-Based Milk and Animal Food Alternatives · Source |
Regulator page n/a |
Methods, limits and fundingRead: full-text | ||
| s-gbif-nut-plants GBIF Backbone: Anacardium occidentale L. (usageKey 5421368); Prunus (genus 3020559); Prunus amygdalus Batsch (3020980) · Source |
Reference database n/a |
Methods, limits and fundingRead: full-text | ||
| s-nhs-anaphylaxis NHS: Anaphylaxis · Source |
Official health guidance n/a |
Methods, limits and fundingRead: full-text | ||
| s-nhs-drinks-cups NHS: Drinks and cups for babies and young children · Source |
Official health guidance n/a |
Methods, limits and fundingRead: full-text | ||
| s-nhs-food-allergy NHS: Food allergy · Source |
Official health guidance n/a |
Methods, limits and fundingRead: full-text | ||
| s-nhs-pregnancy-foods NHS: Foods to avoid in pregnancy · Source |
Official health guidance n/a |
Methods, limits and fundingRead: full-text | ||
| s-nhs-vegan NHS: The vegan diet · Source |
Official health guidance n/a |
Methods, limits and fundingRead: full-text | ||
| s-tufts-carrageenan Tufts Health & Nutrition Letter: Q. I see carrageenan on the ingredient list of my organic almond milk... · Source |
Newsletter Q and A n/a |
Methods, limits and fundingRead: full-text | ||
| s-usda-fdc-nut-milks USDA FoodData Central (SR Legacy, April 2018): Beverages, almond milk, unsweetened, shelf stable (FDC 174832); Beverages, almond milk, sweetened, vanilla flavor, ready-to-drink (FDC 168751); Nuts, almonds (FDC 170567) · Source |
Food composition database n/a |
Methods, limits and fundingRead: saved-download |
What we do not know yet
- No trial of almond, cashew or other nut milk on a health outcome was found.
- Studies of plant drinks mostly pool all types; almond and cashew drinks are rarely reported alone.
- No figure for how much nut is in cashew or other nut milks was found, and the almond figure is from one Australian label review.
- Breastfeeding, medicine interactions, cross-contact in factories and heavy metals in nut drinks were not researched.
- The NHS page on drinks for young children is past its own review date, so its wording may have changed.
How new research is added
New studies are found by a saved PubMed search and placed in a review queue before the page changes.
Lab markers
What changed in blood or saliva tests during trials. A changed number is not the same as feeling or being healthier, and we give no "normal ranges".
Other 5
Share of people with low usual intake of riboflavin, vitamin B12 and iodine
Higher if plant drinks without added nutrients replace cow's milk in trials
The percentage of a population whose usual intake falls below the Estimated Average Requirement, from a survey-based model.
Low certaintyResults and what it means
Why it was measured
Shows who might fall short if a food is swapped out.
Statistical vs. clinical meaning
A modelled estimate of risk, not measured blood levels.
Safety implication
Not applicable.
| Study | Result | People | Product |
|---|---|---|---|
| 3 | Riboflavin, women 71+: 20% to 31%. B12, older men: under 1% to 9%. Iodine, females 2+: 8% to 16%. | 11,925 Australians aged 2+ (modelled) | Unfortified plant drinks replacing cows' milk in the model |
Variation in calcium, vitamin D, vitamin A and potassium between and within cartons
Varies widely in trials
How much the laboratory-measured amounts of these nutrients differ.
Low certaintyResults and what it means
Why it was measured
Shows how reliable the added nutrients in a drink are.
Statistical vs. clinical meaning
A product-quality finding, not a health outcome.
Safety implication
Not applicable.
| Study | Result | People | Product |
|---|---|---|---|
| 5 | Within one lot of one brand: vitamin D 1.5-44.1%, calcium 1.7-37.6%, vitamin A 4.1-42.2%, potassium 0.7-39.0% coefficient of variation. | 90 US product units, eight drink types incl. almond and cashew | Commercial plant drinks as sold |
Protein per 100 mL of the drink
Lower than milk and soy drink in trials
Grams of protein in 100 mL as analysed in the laboratory.
Low certaintyResults and what it means
Why it was measured
Protein is one of milk's main nutrients.
Statistical vs. clinical meaning
Shows nut drinks are not a protein source like milk.
Safety implication
Not applicable.
Height-for-age and BMI-for-age z-scores in five-year-olds
Slightly lower with each cup of plant drink in trials
Standardised growth scores compared with children of the same age and sex.
Low certaintyResults and what it means
Why it was measured
Growth is a key measure of whether a child's diet is adequate.
Statistical vs. clinical meaning
Tiny average differences (about 0.2 cm, 0.1 kg) in observational data.
Safety implication
See the Safety tab for young children.
| Study | Result | People | Product |
|---|---|---|---|
| 4 | Height-for-age z-score -0.04 (-0.07 to -0.01); BMI-for-age z-score -0.06 (-0.09 to -0.03) per cup. | Five-year-olds in cohort studies | Partial replacement of cow's milk with plant drinks |
Vitamin D bioaccessibility in a digestion model
Lowered with high calcium in trials
The share of added vitamin D that becomes available for absorption in a laboratory gut model.
Very low certaintyResults and what it means
Why it was measured
Tests whether added calcium interferes with added vitamin D.
Statistical vs. clinical meaning
Lab model only.
Safety implication
Not applicable.
| Study | Result | People | Product |
|---|---|---|---|
| 7 | High calcium (soluble or insoluble) reduced vitamin D bioaccessibility. | No people; lab-made almond milk | Calcium as CaCl2 or CaCO3 at 0, 1 or 2 g per 240 mL in the model |
Safety
What studies and official sources say about side effects, medicines and who should check first. Each point shows what kind of evidence it comes from.
Main points to know 5
- Nut milk is made from a tree nut: tree nut allergy applies. Almond and cashew drinks contain the nut the allergy is to. The FDA lists tree nuts among nine major US food allergens, and US labels must name the type of tree nut, such as almonds. The NHS lists almonds and cashews among nuts that commonly cause allergy. Reactions range from mild to life-threatening. If you have a tree nut allergy, ask your allergist before trying any nut drink. Authoritative guidance 10 15 13
- Babies under 12 months: nut drinks are not a milk replacement. The NHS says babies should have breast milk or first infant formula until at least 1 year. It names infant formula as the only suitable alternative to breast milk in the first 12 months. Authoritative guidance 14
- Toddlers and young children: advice differs, and the evidence is weak. From age 1 the NHS says unsweetened, calcium-fortified drinks such as soya, oat or almond can be given as part of a balanced diet. A 2021 commentary found that most authoritative bodies in high-income countries recommended against plant drinks for young children, and Canadian groups advise against them under age 2. A 2026 review found slightly lower growth with each cup of plant drink in five-year-olds and case reports of severe malnutrition when plant drinks were the main drink in the first two years. The reviewers call the evidence low quality. Ask a paediatrician or dietitian. Authoritative guidance and review 14 1 4
- Not equal to milk in nutrients, and the added nutrients vary. Almond drinks averaged under 1.1 g protein per 100 mL in one analysis, and added calcium, vitamin D and vitamin A differ between brands and between cartons. The FDA notes that almond and oat drinks are not in the dairy group of the Dietary Guidelines because their overall nutrition is not like milk's. A modelling study found low riboflavin, B12 and iodine intakes would become more common if cow's milk were swapped for unfortified plant drinks. Laboratory analysis and modelling 6 5 3 11
- Sweetened versions carry much more sugar. USDA lists about 15 g of total sugars in a cup of sweetened vanilla almond drink and about 2 g in the unsweetened drink. USDA does not split out added sugars for these records. The FDA Daily Value for added sugars is 50 g a day. Composition database and regulator guidance 19 9
Side effects 4
| Effect | How often | Severity and recovery | Evidence |
|---|---|---|---|
| Allergic reaction to almond, cashew or another tree nut (hives, swelling, wheeze, vomiting; at worst anaphylaxis) No frequency was given in the pages read. | Not established | mild to life-threatening Mild reactions settle; anaphylaxis needs emergency treatment | Authoritative guidance 10 15 13 |
| Low intake of milk nutrients and poorer growth when plant drinks replace milk in young children Not specific to nut drinks. The reviewers say the evidence is low quality and the risk is hard to quantify. | Not established | potentially serious in infancy Not stated | Narrative review and case reports 4 1 |
| Shortfalls of riboflavin, B12 and iodine if unfortified plant drinks replace cow's milk Based on Australian drinks, most of which are unfortified with these nutrients. | Not established | modelled population risk n/a | Dietary modelling 3 |
| Extra sugar from sweetened or flavoured versions No source read tested health effects of sweetened nut milk. | Not established | nutrition quality n/a | Composition database 19 9 |
Liver
No liver injury linked to nut drinks was found in the sources read.
How often. No frequency found.
This is a safety connection. It is not evidence that Nut Milks supports liver health.
Medicines and supplements 2
| With | Why it matters | Importance | Evidence | What to do |
|---|---|---|---|---|
| Prescription and over-the-counter medicines prescription | No source read describes a medicine interaction with nut drinks. This is absence of evidence, not proof of none. | None found Not enough evidence | A pharmacist can check your own medicines, especially if you carry emergency allergy medicine. | |
| Vitamin D and calcium within one fortified drink nutrient | In a laboratory digestion model, high calcium lowered vitamin D bioaccessibility in fortified almond milk, which the authors attribute to calcium soaps forming in the small intestine. | Lab model only; not shown in people. | Laboratory research Very low certainty 7 | None. |
Who should check first 3
| Situation | Advice | Evidence |
|---|---|---|
| Known allergy to almond, cashew or another tree nut | Avoid the matching nut drink unless an allergist says otherwise, and follow your allergy action plan. Check the label for the type of tree nut. Cross-contact in factories was not quantified in the sources read, so ask the maker if it matters. | Authoritative guidance 10 15 |
| Babies under 12 months as a main drink | The NHS says babies need breast milk or first infant formula until at least 1 year. | Authoritative guidance 14 |
| Young children whose main milk is a plant drink, or who also have milk allergy | The NHS says to talk to a health visitor or GP about suitable alternatives if a child has a milk allergy or intolerance. A paediatrician or dietitian can check the child's overall diet. | Authoritative guidance and review 14 1 |
Overdose, product quality and regulators
Summary. Nut drinks are ordinary foods. No toxicity concern was found in the sources read apart from allergy and nutritional adequacy.
Animal. Not reviewed.
Human doses studied. No trial of nut milk was found.
High dose or long term signals. Heavy use as the main drink in infancy was linked to nutritional problems in case reports (plant drinks in general).
Overdose response. Not found.
Genotoxicity. Not reviewed.
The sources read were about nutrient content and variability, not contaminants. We read no source on heavy metals, mycotoxins or cleaning residues in nut drinks.
Added nutrients vary by brand and carton. A US laboratory survey of 90 plant drink units (including almond and cashew) found the amounts of vitamin A, vitamin D, calcium and potassium differed across brands, and within one lot of one brand the variation reached 4.1-42.2% for vitamin A, 1.5-44.1% for vitamin D, 1.7-37.6% for calcium and 0.7-39.0% for potassium. 5
Settling: shake the carton. In a New Zealand analysis, protein and calcium differed between shaken and unshaken samples of several plant drinks. 6
Carrageenan and other thickeners. A Tufts newsletter answer says carrageenan keeps almond particles from settling, that animal and lab studies raised gut-inflammation questions, that no human studies were done, and that FDA and other regulators have judged it safe at current levels. This is a weak secondary source and we did not read FDA's own document. 18
Salt. Salt was the most commonly added ingredient across 122 plant drinks reviewed. USDA lists 72 mg sodium per 100 g in the unsweetened almond drink. 2 19
| Body | Action | Date |
|---|---|---|
| FDA (US Food and Drug Administration) (United States) | Tree nuts are one of nine major food allergens; labels must name the type of tree nut source | Page read 2026-10-26 (content current as of 03/11/2026 as printed) |
| FDA (United States) | Draft guidance (February 2023) on labeling plant-based milk alternatives: almond milk is a common or usual name; voluntary nutrient statement recommended where nutrients differ from milk. Dietary Guidelines include only fortified soy beverages in the dairy group. source | Page content current as of 01/06/2025 (as printed); draft, not final |
| FDA (United States) | Daily Value for added sugars 50 g a day; Dietary Guidelines advise under 10% of calories source | Page content current as of 03/04/2026 (as printed) |
| NHS (United Kingdom) | Under 12 months: breast milk or first infant formula. From 1 year: unsweetened calcium-fortified soya, oat or almond drinks can be part of a balanced diet. No rice drinks under 5 (arsenic). source | Page last reviewed 5 October 2022 (next review was due October 2025) |
| NHS (United Kingdom) | Peanuts and other nuts are safe in pregnancy unless you have an allergy or have been told not to eat them source | Page last reviewed 15 June 2026 |
When to get medical help
- Sudden swelling of the lips, mouth, tongue, face or throat
- Fast or difficult breathing, wheezing or a tight throat
- Skin, lips or tongue turning blue, grey or pale
- Sudden confusion, drowsiness, dizziness or fainting
- A child who is limp, floppy or not responding as usual
- Call your local emergency number (999 in the UK). If you have prescribed adrenaline, use it straight away.
Stop using the product and contact a clinician or emergency service. In the US, Poison Control is 1-800-222-1222.
General information only, not medical advice. Ask a clinician or pharmacist before use, especially with medicines, in pregnancy or with a health condition. See the Natural Remedy Safety guide.
Frequently asked questions
What is in nut milk?
Is nut milk as nutritious as cow's milk?
Is almond milk healthy?
Does nut milk lower cholesterol or help with weight?
Are the vitamins and calcium in nut milk reliable?
They are mostly added by the maker. A US survey found amounts of calcium, vitamin D and vitamin A differed between brands and varied within one lot of one brand. Check the label.
Does the sweetened kind have a lot of sugar?
Is nut milk safe with a nut allergy?
Can babies have nut milk instead of formula or breast milk?
No. The NHS says babies need breast milk or first infant formula until at least 1 year.
Can toddlers drink nut milk instead of cow's milk?
Do plant milks affect children's growth?
A 2026 review found slightly lower height and BMI scores with each cup of plant drink in five-year-olds, and case reports of malnutrition in infants. It called the evidence low quality and did not separate nut drinks.
Is carrageenan in almond milk safe?
A Tufts newsletter answer says regulators have judged it safe at current levels, while some animal and lab studies raised gut questions and no human studies were done. It is a weak source, and we did not read FDA's own document.
Is nut milk safe in pregnancy?
The NHS says nuts are safe in pregnancy unless you have an allergy or have been told not to eat them. It does not mention nut milks by name, and we read no source on breastfeeding.
Explore by health goal
Editorial transparency
- Written by
- AlternativeMed editorial team. Research compiled with AI assistance, then checked against the sources listed.
- Medical review
- None. This page has not been reviewed by a physician or pharmacist.
- First published
- 2026-10-26
- Last substantive update
- 2026-10-26
- How we research
- We started from our existing summary, used the saved USDA FoodData Central records, and read PubMed abstracts and the FDA, NHS and consumer-review pages. Only abstracts were read for studies, except one commentary read in full. Items we could not verify are flagged in the research gaps.
- How we rate evidence
- See "How we rate evidence" in the Evidence tab.
- Independence
- No product is promoted on this page. No affiliate links are shown.
Sources 19
Each source was opened and checked. Where we read only the abstract, it says so. The small numbers in the text point here.
- Bodnar LM, et al.. Plant-Based Beverages in the Diets of Infants and Young Children.. JAMA Pediatr. 2021. PMID 33616636. DOI 10.1001/jamapediatrics.2020.5840. (full-text)
- Fructuoso I, et al.. An Overview on Nutritional Aspects of Plant-Based Beverages Used as Substitutes for Cow's Milk.. Nutrients. 2021. PMID 34444815. DOI 10.3390/nu13082650. (abstract)
- Lawrence AS, et al.. Time to consider more than just calcium? The impact on protein, riboflavin, vitamin B12 and iodine intake of replacing cows' milk with plant-based milk-like drinks-an Australian usual intake dietary modelling study.. Eur J Nutr. 2025. PMID 40407926. DOI 10.1007/s00394-025-03697-8. (abstract)
- Schlune A, et al.. Plant-Based Drinks as an Alternative to Cow's Milk in Early Life: Health Effects in Infancy, Childhood, and Adolescence.. Dtsch Arztebl Int. 2026. PMID 41562594. DOI 10.3238/arztebl.m2025.0223. (abstract)
- Sevillano Pires V, et al.. Market Basket Survey of the Micronutrients Vitamin A, Vitamin D, Calcium, and Potassium in Eight Types of Commercial Plant-Based Milk Alternatives from United States Markets.. ACS Food Sci Technol. 2023. PMID 36712962. DOI 10.1021/acsfoodscitech.2c00317. (abstract)
- Smith NW, et al.. Nutritional assessment of plant-based beverages in comparison to bovine milk.. Front Nutr. 2022. PMID 36003838. DOI 10.3389/fnut.2022.957486. (abstract)
- Zhou H, et al.. Fortification of Plant-Based Milk with Calcium May Reduce Vitamin D Bioaccessibility: An In Vitro Digestion Study.. J Agric Food Chem. 2021. PMID 33787251. DOI 10.1021/acs.jafc.1c01525. (abstract)
- . CHOICE (Australian consumer organisation): Almond milk. . . (full-text)
- . FDA: Added Sugars on the Nutrition Facts Label. . . (full-text)
- . FDA: Food Allergies. . . (full-text)
- . FDA: Plant-Based Milk and Animal Food Alternatives. . . (full-text)
- . GBIF Backbone: Anacardium occidentale L. (usageKey 5421368); Prunus (genus 3020559); Prunus amygdalus Batsch (3020980). . . (full-text)
- . NHS: Anaphylaxis. . . (full-text)
- . NHS: Drinks and cups for babies and young children. . . (full-text)
- . NHS: Food allergy. . . (full-text)
- . NHS: Foods to avoid in pregnancy. . . (full-text)
- . NHS: The vegan diet. . . (full-text)
- . Tufts Health & Nutrition Letter: Q. I see carrageenan on the ingredient list of my organic almond milk.... . . (full-text)
- . USDA FoodData Central (SR Legacy, April 2018): Beverages, almond milk, unsweetened, shelf stable (FDC 174832); Beverages, almond milk, sweetened, vanilla flavor, ready-to-drink (FDC 168751); Nuts, almonds (FDC 170567). . . (saved-download)
Where to buy
Check the label first. Whatever you buy, look for these:
- Raw or roasted, and salted or unsalted
- A best-by date, since nuts and seeds turn rancid
- Tree nut and peanut allergy warnings
- A resealable bag, and cool storage once opened
Talk to a pharmacist or doctor before you start any supplement, especially if you take medicines. See the Safety tab for interactions.
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