8 Healthy Types of Nut Milk: Which One is Best for You?

Do you know, almond milk is the most popular non-dairy milk option in the market, accounts for 36.1%. But why it is preferred? Are you suitable? Facing with too many types of nut milk, which one is best for you?

Don’t wait, let’s dive in and uncover your answer!

Key Points to Consider Before Drinking Nut Milk

Read Food Labels

If you aren’t making your own nut milk at home, it’s important to know what the manufacturer adds. Some add beneficial nutrients such as calcium to nut milk, but others add sugar, additives, and preservatives that can be detrimental to your health. To save money, they may reduce the nut content in the milk.

Therefore, making it at home is the best option. Using our Nutr Machine, you just need to pour almonds and water into the machine, set the heat mode, and click start. You can wait for your perfect and healthy almond milk.

Perform Allergy Testing

Nut milk is made from a variety of nuts. If you are allergic to nuts, nut milk may cause an allergic reaction. So, it is recommended to have an allergy test before consuming it or to choose another non-nut plant-based milk, such as oat milk or coconut milk.

Nutrients

Each type of nut milk is rich in different nutrients. The common feature is that they are low in sugar and fat, and high-quality fats can help prevent mental illness. However, other various nutrients need to be chosen according to your health condition.

Individual Tastes and Uses

Different palates can taste different flavors, so it’s best to try them all for yourself! Moreover, different nut milks have different textures and uses. For example, cashew milk is better suited for coffee and baking, while almond milk is better for straight drinking. But there’s no hard and fast rule; it’s up to you!

Detailed Breakdown of 8 Types of Nut Milk

Almond Milk – Vitamin E + Calcium

Grand View Research found that the global almond milk market is projected to reach $13.3 billion by 2025. It deserves to be the most popular substitute for milk, but not without reason. First, almond milk tastes most like milk, and it does not contain cholesterol or lactose, making it suitable for those who want to quit sugar. Compared with dairy milk, its calories and carbs are lower. Per 100g serving, it contains just 15 kcal (63 kJ) of energy and 0.58g of carbs. However, store-bought versions often contain additives, which can alter these nutrients. That’s why I recommend you to make nut milk by yourself!

💡Tip: Our Nutr Machine can help you make the most delicious and convenient nut milk. Its automatic cleaning function means you just need to pour in nuts and wait!

Key features:

1. Low in Calories and Carbs: Ideal for weight management.
2. Muscle Support: Magnesium helps enhance muscle function, control blood sugar, and regulate blood pressure, often lacking in American diets.
3. Rich in Vitamin E: Supports the immune system and blood vessel health.
4. Comparable Calcium Content to Milk: Promotes bone growth.
5. Good Fats: Help reduce the risk of heart disease.

💡 Children under one year of age should not drink plant-based or cow’s milk, which can prevent the absorption of iron. Breastfeeding or stage formulas are preferred

Nutritional Information (per 100g serving):

• Calories: 15kcal (63kJ)
• Protein: 0.59g
• Total Fat: 1.10g
  • Saturated Fat: 0.08g
  • Monounsaturated Fat: 0.65g
  • Polyunsaturated Fat: 0.24g
• Carbohydrates: 0.58g
  • Sugars: 0.40g
  • Dietary Fiber: 0.20g
• Calcium: 184mg (15% DV)
• Vitamin E: 6.3mg (41% DV)
• Magnesium: 17mg (4% DV)
• Potassium: 68mg (2% DV)
• Phosphorus: 30mg (2% DV)
• Sodium: 76mg (3% DV)

Uses:

• Light texture with a slightly sweet and nutty flavor, popular in coffee, cereals, and baking.

Cashew Milk – vitamin K and zinc

Cashew milk is known for its creamy texture and slightly sweet taste, appealing to those who prefer thicker dairy alternatives. Beyond its flavor, cashew milk is rich in nutrients, including vitamins, minerals, healthy fats, and beneficial plant compounds.

Key features:

1. Low Sugar and High-Quality Fat: Controls blood sugar and reduces the risk of heart disease.
2. Eye Health: Antioxidants lutein and zeaxanthin enhance eye health.
3. Blood Clotting: Rich in vitamin K, crucial for those with malabsorption issues, preventing excessive bleeding. Also high in iron, helping with iron deficiency anemia.
4. Skin Health: High in copper, promoting the creation of skin proteins, keeping skin young and elastic.
5. Boosts Immunity: Zinc reduces inflammation and promotes immune cell production.

Nutritional Information (per 100g serving):

• Calories: 25-50 kcal
• Protein: 0.50-1.00g
• Total Fat: 1.00-2.00g
  • Saturated Fat: 0.20-0.50g
  • Monounsaturated Fat: 0.60-1.00g
  • Polyunsaturated Fat: 0.20-0.50g
• Carbohydrates: 2.00-4.00g
  • Sugars: 1.00-2.00g
  • Dietary Fiber: 0.30-0.50g
• Calcium: 30-60mg (2-6% DV)
• Vitamin K: 3-5μg (4-6% DV)
• Zinc: 0.20-0.50mg (2-5% DV)
• Iron: 0.30-1.00mg (4-12% DV)
• Copper: 0.10-0.20mg (5-10% DV)

Uses:

• Creamy texture and slightly sweet taste, ideal for smoothies, coffee, and baking.

Macadamia Milk – vitamin B1

Macadamia milk is celebrated for its luxurious, creamy texture and subtle, buttery flavor. It is higher in good fats compared to many other nut milks and contains several beneficial nutrients like Vitamin B1, potassium, and folic acid.

Key Features:

• Energy Metabolism: Vitamin B1 plays a key role in energy metabolism, converting carbohydrates, fats, and proteins into energy. It is also essential for proper nerve function.
• Cardiovascular Health: High in monounsaturated fats, which are known for their heart health benefits.
• Blood Pressure Regulation: Potassium helps maintain fluid and electrolyte balance, vital for cardiovascular health and proper muscle function.

Nutritional Information (per 100g serving):

• Calories: 50-70 kcal
• Protein: 0.50-1.50g
• Total Fat: 4.00-5.00g
  • Saturated Fat: 0.50-1.00g
  • Monounsaturated Fat: 2.50-3.50g
  • Polyunsaturated Fat: 0.50-1.00g
• Carbohydrates: 1.00-2.00g
  • Sugars: 0.50-1.00g
  • Dietary Fiber: 0.20-0.50g
• Calcium: 20-40mg (2-4% DV)
• Vitamin B1 (Thiamine): 0.10-0.20mg (8-15% DV)
• Potassium: 50-100mg (1-2% DV)
• Folic Acid: 10-20μg (3-5% DV)

Uses:

• Smooth and creamy with a neutral flavor, great for drinking, cooking, and baking.

Walnut Milk – omega-3 fatty acids

Walnut milk offers a rich, slightly bitter, and earthy flavor that’s unique among nut milks. In addition, its unique content of omega-3 fatty acids and other nutrients make it useful in multiple healthy protection, the details are as follows:

1. Cognitive Health: Omega-3 fatty acids support brain health, improving memory and reducing the risk of Alzheimer’s disease. Also beneficial for emotional and mental health.
2. Digestive Health: Rich in fiber, promoting a healthy gut microbiome.
3. Cardiovascular Health: Omega-3 fatty acids reduce the risk of high blood pressure and heart disease.
4. Chronic Disease Prevention: Anti-inflammatory properties help manage diabetes and certain cancers.
5. Skin Health: Omega-3 fatty acids retain moisture, reduce inflammation, and improve conditions like eczema and psoriasis.

💡People with conditions such as kidney disease or gastric intolerance should consult a qualified dietitian to find out if they can consume walnut milk or in what quantities.

Nutritional Information (per 100g serving):

• Calories: 45-60 kcal
• Protein: 1.00-2.00g
• Total Fat: 3.00-4.00g
  • Saturated Fat: 0.50-0.80g
  • Monounsaturated Fat: 0.70-1.20g
  • Polyunsaturated Fat: 1.80-2.20g
• Carbohydrates: 1.00-2.00g
  • Sugars: 0.50-1.00g
  • Dietary Fiber: 0.20-0.50g
• Calcium: 20-40mg (2-4% DV)
• Omega-3 Fatty Acids: 0.40-0.60g
• Potassium: 50-80mg (1-2% DV)
• Magnesium: 10-20mg (3-5% DV)

Uses:

• Rich, earthy flavor makes it suitable for smoothies, cereals, and baking.

Hazelnut Milk – Vitamin E

Hazelnut milk has a rich and nutty flavor, similar to hazelnut coffee. Hazelnut milk has a similar nutritional profile to other nut milks, but different levels and combinations of nutrients provide different benefits to the human body.

Key Features:

1. Anti-Aging: High in vitamin E, protecting cells from free radical damage, promoting healthy skin, and slowing down the aging process.
2. Cardiovascular Benefits: Oleic acid helps lower bad cholesterol, benefiting heart health.
3. Blood Sugar Regulation: Helps decrease fasting insulin and insulin resistance.

Nutritional Information (per 100g serving):

• Calories: 30-50 kcal
• Protein: 1.00-1.50g
• Total Fat: 2.50-3.50g
  • Saturated Fat: 0.20-0.50g
  • Monounsaturated Fat: 1.50-2.50g
  • Polyunsaturated Fat: 0.50-1.00g
• Carbohydrates: 2.00-3.00g
  • Sugars: 1.00-1.50g
  • Dietary Fiber: 0.30-0.50g
• Calcium: 10-20mg (1-2% DV)
• Vitamin E: 2.50-5.00mg (17-33% DV)
• Magnesium: 10-15mg (3-4% DV)
• Potassium: 40-60mg (1-2% DV)

Uses:

• Rich and nutty flavor, great for coffee, smoothies, and desserts.

Coconut Milk – Lauric acid

Coconut milk is distinct from other nut milks due to its rich, creamy texture and tropical flavor. Made from the flesh of coconuts, it’s high in healthy saturated fats, which provide quick energy.

Key Features:

1. Heart Health: MCTs like lauric acid raise good cholesterol (HDL) and lower bad cholesterol (LDL).
2. Anti-Inflammatory and Antibacterial: Lauric acid strengthens the immune system and prevents infections.
3. Energy: High-energy food, providing sustained energy, ideal for athletes and manual laborers.
4. Digestive Health: Contains dietary fiber, promoting digestive health and preventing constipation.
5. Bone Health: Calcium and magnesium are essential for maintaining bone density and preventing osteoporosis.

Potential Downsides:

• High Saturated Fat Content: Excessive consumption may not be suitable for those managing saturated fat intake.

Nutritional Information (per 100g serving):

• Calories: 200-230 kcal
• Protein: 2.00-3.00g
• Total Fat: 20.00-24.00g
  • Saturated Fat: 18.00-21.00g
  • Monounsaturated Fat: 0.70-1.00g
  • Polyunsaturated Fat: 0.20-0.30g
• Carbohydrates: 3.00-5.00g
  • Sugars: 2.00-3.00g
  • Dietary Fiber: 1.00-2.00g
• Calcium: 10-15mg (1-2% DV)
• Magnesium: 10-20mg (2-5% DV)
• Potassium: 250-300mg (7-9% DV)

Uses:

• Rich, creamy texture and tropical flavor make it suitable for curries, soups, smoothies, and desserts.

Pistachio Milk – Antioxidants

Pistachio milk has a mildly sweet and distinctive flavor that sets it apart. It’s packed with antioxidants, fiber, and healthy fats, making it a nutritious choice.

Key Features:

1. Antioxidant-Rich: Contains antioxidants like lutein and zeaxanthin, preventing cell damage and reducing the risk of chronic diseases.
2. Heart Health: Monounsaturated and polyunsaturated fats help lower bad cholesterol (LDL) and raise good cholesterol (HDL), reducing the risk of heart disease.
3. Good Source of Fiber: Aids in digestion and helps maintain a healthy gut microbiome. It also contributes to feelings of fullness, assisting in weight management.
4. Enhances Muscle Growth: The high protein content is essential for muscle repair and growth, making it a great choice for those looking to increase their protein intake without consuming animal products.
5. Bone Health: Contains essential minerals like calcium and magnesium that are important for maintaining strong bones and preventing osteoporosis.

Potential Downsides:

• Lower Protein Content: Not as high in protein as some other nut milks, so may not be suitable for those seeking higher protein intake.

Nutritional Information (per 100g serving):

• Calories: 50-60 kcal
• Protein: 1.00-2.00g
• Total Fat: 3.00-4.00g
  • Saturated Fat: 0.20-0.50g
  • Monounsaturated Fat: 2.00-2.50g
  • Polyunsaturated Fat: 0.50-1.00g
• Carbohydrates: 2.00-3.00g
  • Sugars: 1.00-1.50g
  • Dietary Fiber: 0.30-0.50g
• Calcium: 10-20mg (1-2% DV)
• Potassium: 40-60mg (1-2% DV)
• Magnesium: 10-15mg (3-4% DV)

Uses:

• Mildly sweet and nutty flavor, ideal for specialty beverages and desserts.

Peanut Milk – High Protein Content

Peanut milk offers a rich, creamy texture and a familiar, slightly sweet flavor reminiscent of peanuts. It’s high in protein and healthy fats, making it a filling and nutritious option.

Key Features:

1. High in Protein: Great plant-based protein source, providing essential amino acids needed for muscle repair and growth. It typically has one of the highest protein contents among plant-based milks.
2. Energy Booster: The calorie content provides a good source of energy, suitable for active individuals and athletes.
3. Supports Heart Health: Contains monounsaturated and polyunsaturated fats, which help lower bad cholesterol levels and support heart health.
4. Nutrient-Dense: Provides essential vitamins and minerals like magnesium and vitamin E, supporting bone health, immune function, and overall wellness.
5. Rich Flavor and Versatility: The rich, creamy texture and slightly sweet flavor make it versatile in various culinary applications, including smoothies, baking, and savory dishes.

Potential Downsides:

• Allergen Risk: People with peanut allergies should avoid peanut milk.
• High-Calorie Content: Moderation is key for those managing calorie intake.

Nutritional Information (per 100g serving):

• Calories: 60-80 kcal
• Protein: 3.00-4.00g
• Total Fat: 3.00-4.00g
  • Saturated Fat: 0.50-1.00g
  • Monounsaturated Fat: 1.50-2.00g
  • Polyunsaturated Fat: 0.50-1.00g
• Carbohydrates: 2.00-3.00g
  • Sugars: 1.00-1.50g
  • Dietary Fiber: 0.30-0.50g
• Calcium: 20-30mg (2-3% DV)
• Magnesium: 20-30mg (5-8% DV)
• Vitamin E: 0.50-1.00mg (3-7% DV)

Uses:

• Rich and slightly sweet, ideal for beverages, cooking, and baking.

Which Plant-Based Milk is Healthiest?

Here is a comparison table to help you make a clearer decision:

Key Points

1. Almond Milk: Low in calories and carbs, rich in vitamin E and calcium, best for weight management, suitable for coffee and cereals. But low in protein.
2. Cashew Milk: Creamy texture, rich in vitamin K and zinc, supports eye health, skin health, and immunity. But slightly higher in calories.
3. Macadamia Milk: Luxurious, creamy texture, rich in vitamin B1 and potassium, high in healthy fats, good for energy metabolism. But higher in calories.
4. Walnut Milk: Rich, earthy flavor, high in omega-3 fatty acids, supports brain and heart health, rich in fiber. But has allergen risk.
5. Hazelnut Milk: Rich and nutty flavor, high in vitamin E, supports heart health and skin health, low in protein. But has allergen risk.
6. Coconut Milk: Rich and creamy, high in saturated fats, supports heart health and digestion, ideal for cooking and desserts. But high in calories.
7. Pistachio Milk: Mildly sweet flavor, rich in antioxidants and fiber, supports heart health and muscle growth. But lower in protein.
8. Peanut Milk: Rich and creamy, high in protein and healthy fats, supports muscle growth and heart health. But has allergen risk and high-calorie content.

How to Make Them at Home

Step 1: Add Nuts and Ingredients

Start by adding your chosen nuts to the Nutr Machine using the measuring scoop. If you prefer sweet nut milk, add honey or your favorite sweetener.

Step 2: Add Water

The Nutr Machine has a maximum fill line for easy water measurement. In my experience, a good starting ratio is 1 cup of nuts to 4 cups of water.

Step 3: Set and Blend

Now, let the Nutr Machine do the rest. Set the desired temperature and press “Start.” Wait for your healthy, homemade nut milk. The Nutr Machine also features a self-cleaning function, making it easy to clean and ready for the next use.

Conclusion

Nowadays, an increasing number of people tend to care more about their health, which is why nut milk is gaining popularity. All in all, nut milk can help you control sugar intake, improve heart health, and enhance immunity. However, its lower protein content makes it more suitable for adults and the elderly. If you aren’t allergic to nuts, don’t wait, try making nut milk at home now. You’ll enjoy a delicious and healthy drinking experience!

Source: Healthline, USDA FoodData Central, Grand View Research, Food to Live, Cleveland Clinic, Wikipedia