Almond, Rice, and Soy Milk

The basic method of modern domestic almond milk production is to grind almonds in a blender with water, then strain out the almond pulp with a strainer. Although it is made of nuts and water, it is called Almond milk, because it has a milky white consistency. It contains neither cholesterol nor lactose and an eight ounce glass contains the equivalent of about 4 almonds. It has fewer calories if unsweetened and has no saturated fat.

Even though almonds are a good source of protein, almond milk is not. Almond milk is also not a good source of calcium unless supplemented with calcium as well as vitamin D. It can also be fortified with protein.
Rice Milk is made from milled rice and water. It is the least allergenic, which makes it a good choice for people with lactose or nut allergies. While rice milk can be fortified with calcium and vitamin D, it is not a natural source of either of these, just like soy and almond are also not.
Rice milk is very high in carbohydrate and very low in protein, so it is the least desirable choice for people with diabetes as well as people who want more protein.

Soy Milk is made from soybeans. It is also a popular milk alternative for vegans and people who are lactose intolerant. Since it comes from plants, it is naturally free of cholesterol, low in saturated fat, and contains no lactose or cholesterol.


Soybeans and soy milk are a good source of protein, calcium (when fortified), and potassium. Soy milk contains almost as much protein as cow’s milk, yet is lower in calories than whole milk. A 2008 Harvard study showed that higher intakes of soy-based foods caused fertility problems and lower sperm counts.