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Dairy milk, or cow milk, is highly common everywhere, and around half of the people in this world are found to consume it daily. It is a healthy diet and is usually consumed once or twice daily by most people, especially children. Apart from just being taken as milk, it is also used to prepare many other food items and is consumed with other ingredients. Almond milk, on the other hand, is a non-dairy milk that provides almost the same benefits as cow milk. Some studies have found that almond milk is healthier than cow milk, while others have shown the opposite result.

Many people are trying to find an answer to the question, is almond milk healthier than regular milk? The important thing you have to consider is that both of these milk have different compositions and percentages of various ingredients. Researchers have found that almond milk has some ingredients – vitamins and others- not found in dairy milk. On the other hand, it lacks lactose and some other ingredients that are present in regular milk. Here is some information that will help you get an idea regarding the health quotient of almonds and regular milk.

What are almond milk and regular milk?

Almond milk

Almond milk is non-dairy milk – a plant-based beverage made of ground almonds, but it might also include certain other ingredients for different flavors and tastes. You can make almond milk at home by blending almonds with water, sugar, and other ingredients. Adding water to almond butter is another way of making almond milk at home effortlessly. You can also buy almond milk from the store, which comes in various brands and flavors. Usually, almond milk found in stores contains thickeners, preservatives, and flavorings. 

Regular milk 


Regular milk or dairy milk is one of the most nutritious drinks in the world, which is rich in high-quality protein, excellent vitamin, mineral contents, and riboflavin. It is a common drink used by most people worldwide, especially children. Dairy milk can be provided by cows or buffaloes and is one of the primary food ingredients for everyone. There are lots of dairy milk products like butter, cheese, yogurt, and ice cream, which we consume daily in one way or another. Apart from that, it is also used in many other food items. 


The nutritional content of almond milk 

One cup of almond milk (around 240ml) contains the following contents. 

  • Calories: 39
  • Fat: 3 grams
  • Protein: 1 gram
  • Carbohydrates: 3.4 gram
  • Fiber: 0.5 grams
  • Calcium: 24% of the DV (daily value)
  • Potassium: 4% of the DV
  • Magnesium: 4% of the DV
  • Riboflavin: 2% of the DV
  • Phosphorus: 2% of the DV
  • Vitamin D: 18% of the DV
  • Vitamin E: 110% of the DV

The nutritional content of cow milk 

One whole cup of cow milk is found to have the following nutritional contents. 

  • Calories: 149
  • Fat: 7.9 grams
  • Protein: 8 gram
  • Carbohydrates: 12 gram
  • Calcium: 28 to 30% of the DV (daily value)
  • Potassium: 10% of the DV
  • Magnesium: 6% of the DV
  • Riboflavin: 35% of the DV
  • Phosphorus: 19% of the DV
  • Vitamin D: 1% of the DV
  • Cholesterol: 4% of the DV
  • Cobalamin: 18% of the DV
  • Sodium: 4% of the DV
  • Lactose: 4.8% of the DV
  • Vitamin B12: 50% of the DV

From the ingredients list – nutritional contents provided above, you can find that almonds and regular milk have many common ingredients. But the composition of all ingredients is quite different in both these milk. Some of the contents, like calories and protein, are high in cow milk, while Vitamin E and some other contents are higher in almond milk. 

Benefits of almond milk and cow milk

Almond milk 

  • Nutritious and available in different flavors

Even though the nutritional content of almond milk is not as much as cow’s, they are almost nutritionally similar. The list of ingredients provided above says that it is almost as good as regular milk regarding the nutrient content.

  • High Vitamin E content 

Vitamin E is one of the important vitamins that the body needs for various purposes. Almond milk is an excellent source of Vitamin E, a fat-soluble vitamin that protects your cell from free radical damage. Vitamin E also promotes eye and skin health and prevents certain heart conditions. One cup of almond milk is found to provide more than 100% of the DV of vitamin E. Thus, it would help you maintain better health. 

  • You can choose or make unsweetened almond milk based on your choice

Usually, almonds in stores are added with sugar ingredients, and the same goes for homemade almond milk. You can purchase sugar-free almond milk with less than 2% carbs (in 1 cup) or prepare it at home without adding sugar. Apart from that, almond milk contains high fat and protein, which will prevent an increase in blood sugar levels. If you are looking for a low-sugar drink because of diabetes or other problems, then almond milk would be a perfect choice.

Benefits of cow milk 

  • Cow milk is a good source of protein and calcium, nutrients like Vitamin B12, and many others that will improve your health. 
  • It contains a good amount of calories and proteins necessary for your body to build muscles and grow. 
  • Its ingredients calcium helps build healthy bones and teeth, potassium maintains blood pressure, and phosphorous strengthens the bones. 
  • Cow milk intake has a lower risk of obesity and helps maintain a healthy body weight.

Is almond milk healthier than regular milk?

Regular milk is considered a good source of protein, calories, and nutrients than almond milk. It is also preferred as the best for small children than almond milk. On the other hand, almond milk has fewer calories that can help you with weight loss plans. It does not have cholesterol. Unsweetened almond milk does not have much sugar. So if your plan is weight gain and improved health, cow milk is the best choice. While if you are planning to lose weight and reduce protein and calorie intake, then almond milk is a good choice. Thus, both of them are healthy in different ways.


Many people are trying to find an answer to the question, Is almond milk healthier than regular milk? But both of them are almost similar when considering healthiness. Each has many nutrients, vitamins, and minerals that can help you in many ways. The detailed information provided here will be useful if you are trying to find which one is better for you.

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