Although almond and cashew milks are lauded for their general health advantages, peanut milk distinguishes itself with its elevated protein levels, which makes it crucial to take your diet objectives into account when selecting the appropriate nut milk.
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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 studies, 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 composition. These plant-based alternatives typically have fewer calories, which can be beneficial for individuals aiming to decrease their calorie consumption. Additionally, nut milks frequently come enriched with vital elements like calcium and vitamin D, crucial for skeletal well-being; in some instances, they even 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 fewer calories as an alternative to dairy products.
However, according to Eating Well , a cup of 2% cow’s milk also contains 8 grams of protein, making it superior to most popular nut milks in protein content.
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 levels when compared to cow's milk.
Additionally, cashew milk can provide up to 50% of your daily vitamin E needs in one cup, while almond milk offers 20%. Both are also rich in calcium and vitamin D. Cashew milk provides about 50% of your daily calcium needs, while almond milk provides 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 people aiming to increase their protein consumption.
Given the wide array of options, there’s a nut milk suitable for everybody based on their specific nutritional requirements. When selecting the ideal nut milk, keep both your dietetic needs and taste inclinations in mind.
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