Although almond and cashew milks are lauded for their general health advantages, peanut milk distinguishes itself with its superior protein levels, which makes it crucial to reflect on your specific dietary objectives when selecting the appropriate nut milk.
 |
|
Almonds. Stock image courtesy of Unsplash. |
According to
Healthline
,
nut milks
Their popularity has risen significantly in recent years, especially among people seeking dairy substitutes. According to market analysis, the sale of non-dairy milk jumped by 61% between 2013 and 2018, highlighting their increasing appeal.
Overall, nut milks provide various health advantages compared to conventional dairy milk due to differences in their nutrient content. These plant-based alternatives typically have fewer calories, which can be beneficial for individuals aiming to decrease calorie consumption. Additionally, nut milks frequently come enriched with calcium and vitamin D—key elements for maintaining strong bones—and in numerous instances, surpass the levels found in regular milk.
Below is a comparison of the nutritional values for various types of nut milk per serving size:
|
Nut milk type |
Calories |
Fat |
Protein |
Carbs |
|
Almond milk |
30–40 |
2.5g |
1g |
1g |
|
Cashew milk |
25 |
2g |
<1g |
1g |
|
Macadamia nut milk |
50–70 |
4–5g |
1g |
1g |
|
Hazelnut milk |
70–100 |
4–9g |
3g |
1g |
|
Walnut milk |
120 |
11g |
3g |
1g |
|
Peanut milk |
150 |
11g |
6g |
6g |
To compare, one cup of 2% cow’s milk has 120 calories, 5 grams of fat, and 12 grams of carbohydrates. Clearly, many types of nut milk offer a fewer calorie option compared to dairy products.
However, according to
Eating Well
A glass of 2% dairy milk also provides 8 grams of protein, which makes it stand out compared to many commonly consumed plant-based nut milks in terms of protein quantity.
Hence, if you seek a nutrient-dense choice, either one can be suitable.
almond
and
cashew milks
stand out due to their reduced calorie, fat, and carbohydrate content when compared to cow’s milk.
Moreover, a single cup of cashew milk can fulfill approximately half of your daily requirement for vitamin E, whereas almond milk meets around 20% of this need. Both types are abundant in calcium and vitamin D as well. Specifically, cashew milk delivers roughly 50% of your needed calcium per day, compared to almond milk’s contribution of about 25%.
If you’re seeking higher protein content, peanut milk might be your top pick, offering 6 grams of protein per cup, which makes it perfect for individuals aiming to increase their protein consumption.
Given the wide array of options, there is a nut milk suited for everybody based on their specific nutritional requirements. When selecting the ideal nut milk, take into account both your dietetic needs and taste inclinations.
