It’s no secret that plant-based milks, including nut milks, have taken grocery stores and cafes by storm in recent years, as a popular alternative to dairy milk.

Non-dairy alternatives now make up around seven per cent of all milk consumed in Australia (1).

More and more Australians are dabbling in the world of nuts milks – and these can be a great way to contribute to the recommended 30g nuts a day.

How do nut milks stack up nutritionally?

Nutritionally, nut milks are a different offering to cows’ milk. They are typically lower in kilojoules than cows’ milk, don’t contain saturated fat, and are naturally lactose free and ‘vegan-friendly’.

But as many nut milks are produced by soaking nuts in water, then straining off the solids (which removes the fibrous structure where many of the nutrients in nuts reside), they can be lower in some key nutrients, such as protein and calcium, compared with cows’ milk (or a handful of whole nuts!).

Opting for a nut milk? Here’s what to consider

• What percentage of nuts is included in the milk? This should be listed on the ingredients panel. As a guide, many commercial nut milks contain around 2-4% nuts. Compare the labels, and aim for one that contains a greater percentage of nuts.

A recent audit of plant-based milk alternatives available in Australia found just over 50 per cent of products were fortified, but only one third contained a similar calcium content to cows’ milk (3). So it pays to check the nutrition information panel to compare the calcium content of products.

• What’s the calcium content? For people who prefer non-dairy products, the Australian Dietary Guidelines recommend looking for a product that is fortified with at least 100mg of calcium per 100mL (2).

• What other ingredients are included? Some nut milks are fortified with protein, vitamins and minerals. Some also have added sugars, flavours or preservatives to improve taste, texture and longevity. To reduce the added sugar in your diet, opt for the unsweetened versions.

So, it’s important to check the nutrition label to determine which milk is best for your needs.

The bottom line

Nut milks offer a tasty, plant-based option for people seeking an alternative to dairy milk. They can contribute to daily nut intake, but as many contain only around 3% nuts – enjoy them in addition to (rather than instead of) your healthy handful (30g) of nuts a day. If you’re unsure about the best milk for you, seek advice and support from a healthcare professional.

Kitchen hack: Add a healthy handful of whole nuts to your smoothie or soup, blending until smooth.

DIY nut milk: Interested in making your own nut milk at home? Try these recipes on the Australian Macadamia Society website, and the Australian Almonds website.