Why Nut Milks Are Everywhere

Nut milks (sometimes spelled mylks) have exploded in popularity over the last decade. Sales of plant-based milks, including nut milks, have jumped significantly as more people seek dairy-free, vegan, or lower-calorie alternatives.

🥛 What Nut Milks Are

Nut milks are plant-based beverages made by blending nuts with water and straining the solids. Common varieties include:

• Almond milk

• Cashew milk

• Macadamia nut milk

• Hazelnut milk

• Walnut milk

• Peanut milk

These options are naturally lactose-free, vegan, and lower in calories than cow’s milk.

Nutrition Snapshot: How They Compare

Nut milk Calories Fat Protein Carbs

Almond milk 30–40 (≈2.5 g) (≈1 g) ≈1 g

Cashew milk 25 (≈2 g) ( <1 g) ≈1 g

Macadamia milk 50–70 (≈4–5 g) (≈1 g) ≈1 g

Hazelnut milk 70–100 (≈4–9 g) (≈3 g) ≈1 g

Walnut milk 120 (≈11 g) (≈3 g) ≈1 g

Peanut milk 150 (≈11 g) (≈6 g) ≈1 g

*Compared to ~120 calories and 8 g protein in 1 cup of 2% cow’s milk.

👉 Only peanut milk has protein closer to cow’s milk — the rest are much lower, which is important if protein intake matters in your diet.

Health Benefits of Nut Milks

🌟 Lower Calories & Carbs

Most nut milks are much lower in calories and carbohydrates compared to dairy. This can help with blood sugar management.

💪 Fortified Nutrients

Many commercial nut milks are fortified with calcium, vitamin D, and vitamin B12, helping them rival cow’s milk for bone-supporting nutrients.

❤️ Heart Health

Nut milks often contain monounsaturated fats — the kind linked with lower LDL (bad cholesterol). Especially in almond milk, vitamin E offers antioxidant support.

⚠️ Things to Watch Out For

❌ Low Protein: Most nut milks don’t come close to dairy’s protein content. Soy and pea milks have more, but pure nut milks are usually low.
❌ Additives: Ingredients like carrageenan and guar gum can impact digestion in sensitive individuals.
❌ Environmental Impact: Almond milk production uses large amounts of water — a concern for eco-minded consumers.
❌ Sweetened Versions: Added sugars can undercut health benefits — always check labels.

Which Nut Milk Is “Healthiest”?

There’s no single answer — it depends on your goals:

✔ For lowest calories & carbs: Almond & cashew milks
✔ For more protein: Peanut milk (from the nut group) or consider soy/pea milk instead
✔ For rich texture & flavor: Macadamia or hazelnut milks

Most nutrition experts rank almond and cashew milks high for overall nutritional profile.

• Always choose unsweetened versions to avoid sugar spikes.

• Check fortification to ensure you get calcium and vitamin D.

• Try them in coffee, smoothies, cereals, or cooking — they’re surprisingly versatile.

• DIY at home: Soak and blend your favorite nuts for fresh, additive-free milk.

DIY Nut Milk Ideas

Want to go homemade? Try:

• Almond milk for everyday sipping

• Cashew milk (my personal favorite) for creamy coffee

• Macadamia milk in smoothies

Crafting your own nut milk lets you control texture, flavor, and sweetness — and may save money too. If you have a high powered blender you can even DIY nut milks by adding 1 TLBS of nut butters to your smoothie and adding 1 Cup water.

Top nut milk brands

Not into DIY? Choices abound for commercially-prepared nut milks, as you’ve probably noticed at your local supermarket.

Here are a few top picks:

Almond milk: Try Califia Farms Organic Almond Homestyle Nutmilk or Simple Truth Unsweetened Almond Milk

Cashew milk: Try Silk Unsweetened Cashew Milk or Forager Project Organic Cashewmilk

Macadamia nut milk: Try Milkadamia Unsweetened Macadamia Milk or Suncoast Gold Macadamia Milk

Hazelnut milk: Try Pacific Foods Hazelnut Unsweetened Original Plant-Based Beverage or Elmhurst 1925 Milked Hazelnuts

Walnut milk: Try Elmhurst Milked Walnuts or Mariani Walnutmilk

Peanut milk: Try Elmhurst 1925 Milked Peanuts in Regular and Chocolate

As always, just remember to check nutrition labels and read ingredient lists as you enjoy these lower calorie “mylk” beverages.

Bottom Line

Nut milks are an excellent plant-based alternative to dairy — especially for those avoiding lactose or lowering calories — but they don’t perfectly match dairy’s nutrition. Choose your milk based on your priorities — whether that’s protein, calories, or taste — and enjoy exploring the options!