Foundation for Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health

Almond milk

Almond milk is a plant-based drink made from almonds and water. It is used as an alternative to dairy milk.
  23/23/54  LA:ALA

Almond milk is made from almonds and water. Like soy milk, (as an alternative to conventional dairy milk) it is popular in vegetarian and vegan cuisines.

Making almond milk yourself:

“The basic method of modern domestic almond milk production is to grind almonds in a blender with water, then strain out the almond pulp (flesh) with a strainer or cheesecloth. Almond milk can also be made by adding water to almond butter.”
Click on the link to go to our recipe for Raw Almond Milk.

General information:

From Wikipedia: Almond milk is a plant milk manufactured from almonds with a creamy texture and nutty taste. It contains neither cholesterol nor lactose, and is often consumed by the lactose-intolerant and others who wish to avoid dairy products, including vegans.”


If unfortified, almond milk has less vitamin D than fortified cows’ milk; in North America cows’ milk must be fortified with vitamin D, but vitamins are added to plant milks on a voluntary basis. Because of its low protein content, almond milk is not a suitable replacement for breast milk, cows’ milk, or hydrolyzed formulas for children under two years of age.”

Types of almond milk:

“Commercial almond milk comes in sweetened, unsweetened, plain, vanilla and chocolate flavors, and is usually enriched with vitamins.


“In the United States, almond milk remained a niche health food item until the early 2000s, when its popularity began to increase. In 2011 alone, almond milk sales increased by 79%. In 2013, it surpassed soy milk as the most popular plant-based milk in the U.S. As of 2014 it comprised 60 percent of plant-milk sales and 4.1 percent of total milk sales in the US. ...

Within the Italian regions of Sicilia, Puglia, Calabria, and Campania almond milk is a protected traditional agricultural product.”


“In the Middle Ages, almond milk was known in both the Islamic world and Christendom. As a nut (the "fruit of a plant"), it is suitable for consumption during Lent. Almond milk was a staple of medieval kitchens because cow's milk could not keep for long without spoiling.”

Nutritional Information per 100g 2000 kCal
Energy 93 kcal4.6%
Fat/Lipids 8 g11.4%
Saturated Fats 0.61 g3.0%
Carbohydrates (inc.dietary fiber) 3.5 g1.3%
Sugars 0.7 g0.8%
Fiber 2 g8.0%
Protein (albumin) 3.4 g6.8%
Cooking Salt (Na:3.5 mg)8.9 mg0.4%
Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal
VitVitamin E, as a-TEs 4.1 mg34.0%
FatLinoleic acid; LA; 18:2 omega-6 2 g20.0%
MinCopper, Cu 0.17 mg17.0%
MinManganese, Mn 0.35 mg17.0%
ProtTryptophan (Trp, W) 0.03 g14.0%
VitRiboflavin (vitamin B2) 0.18 mg13.0%
ElemMagnesium, Mg 44 mg12.0%
ProtPhenylalanine (Phe, F) 0.18 g12.0%
ElemPhosphorus, P 77 mg11.0%
ProtThreonine (Thr, T) 0.1 g10.0%

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids, (SC-PUFA) 2000 kCal
Linoleic acid; LA; 18:2 omega-6 2 g20.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0 g< 0.1%

Essential amino acids 2000 kCal
Tryptophan (Trp, W) 0.03 g14.0%
Phenylalanine (Phe, F) 0.18 g12.0%
Threonine (Thr, T) 0.1 g10.0%
Isoleucine (Ile, I) 0.12 g10.0%
Leucine (Leu, L) 0.24 g10.0%
Valine (Val, V) 0.14 g8.0%
Lysine (Lys, K) 0.09 g5.0%
Methionine (Met, M) 0.02 g3.0%

Vitamins 2000 kCal
Vitamin E, as a-TEs 4.1 mg34.0%
Riboflavin (vitamin B2) 0.18 mg13.0%
Folate, as the active form of folic acid (née vitamin B9 and B11) 7 µg4.0%
Niacin (née vitamin B3) 0.58 mg4.0%
Thiamine (vitamin B1) 0.03 mg3.0%
Vitamin B6 (pyridoxine) 0.02 mg2.0%
Pantothenic acid (vitamin B5) 0.08 mg1.0%
Vitamin A, as RAE 0.02 µg< 0.1%

Essential macroelements (macronutrients) 2000 kCal
Magnesium, Mg 44 mg12.0%
Phosphorus, P 77 mg11.0%
Calcium, Ca 46 mg6.0%
Potassium, K 117 mg6.0%
Sodium, Na 3.5 mg< 0.1%

Essential trace elements (micronutrients) 2000 kCal
Copper, Cu 0.17 mg17.0%
Manganese, Mn 0.35 mg17.0%
Zinc, Zn 0.51 mg5.0%
Iron, Fe 0.59 mg4.0%
Fluorine, F 60 µg2.0%
Selenium, Se 0.66 µg1.0%