**Unsweetened almond milk is a reasonable choice for most adults, but it is not a nutritional match for cow's milk or soy milk because it has very little protein.**
Whether it is a good fit depends on what you are asking it to replace. As a low-calorie, lactose-free liquid for coffee, cereal, or smoothies, it works well. As the main protein or calorie source in a meal, it falls short, since a cup has about 1 gram of protein compared with about 8 grams in cow's milk or soy milk. Buy the unsweetened version, check the label for added calcium and vitamin D, and shake the carton so the fortified minerals are not left at the bottom. If you are cutting out dairy entirely, plan where your protein, calcium, vitamin D, and vitamin B12 will come from.
How to pick a good carton
Common questions
is almond milk good for you
Unsweetened almond milk fits well in most diets. A cup has roughly 30 to 40 calories, almost no sugar, and no cholesterol or lactose, so it works if you avoid dairy. The tradeoff is protein: almond milk has about 1 gram per cup, while cow's milk and soy milk have about 8. Most brands are fortified with calcium and vitamin D, but the added calcium settles, so shake the carton before pouring. Sweetened and flavored versions can carry 12 or more grams of added sugar per cup. Almond milk is not a substitute for infant formula or breast milk, and children under 2 need higher-fat milk unless a clinician advises otherwise.