What Happens to Your Body When You Drink Almond Milk Every Day

Discover the daily impacts of almond milk on your body, from nutrient intake to long-term health effects, based on recent scientific research.

If you’ve swapped cow’s milk for almond milk in your morning coffee or smoothie, you’re part of a growing trend—plant-based milks now account for 15% of all milk sales globally. But what exactly happens to your body when you make this daily switch? From nutrient intake to long-term health effects, recent research reveals a mix of benefits and considerations. Let’s break down the science of almond milk’s daily impact on your body.

1. Your Nutrient Intake Shifts—For Better and Worse  

Almond milk is often marketed as a “healthier” alternative, but its nutrient profile differs drastically from cow’s milk. A 2025 study comparing plant-based milks to dairy found that almond milk has lower calcium, protein, and potassium than cow’s milk, though it’s often fortified with calcium to bridge the gap ^[1] .

1.1 Lower Calories and Fat—But Less Protein  

At just 14 calories per 100g, almond milk is significantly lower in calories than cow’s milk (about 60 calories per 100g). Its fat content (1.4g per 100g) is mostly unsaturated, which supports heart health. However, the downside is protein: almond milk provides only 0.4g of protein per 100g, compared to 3.2g in cow’s milk. For you, this means if you rely on almond milk as a primary protein source, you may need to compensate with other plant-based proteins like legumes or tofu to meet daily needs (adults typically require 46-56g of protein daily).

1.2 Fortification Matters for Key Micronutrients  

Many commercial almond milks are fortified with vitamins D and B12, which are naturally absent in plant-based products. A 2022 study noted that fortified almond milk can provide up to 30% of your daily vitamin D needs per serving, crucial for bone health and immune function ^[2] . However, unfortified versions may leave you deficient in these vitamins if you don’t get them elsewhere.

2. Your Heart Health Might Benefit—But Watch the Oxalates  

Research on plant-based milks and cardiovascular health is promising. A 2024 meta-analysis found that substituting dairy with plant-based milks (including almond milk) was linked to lower LDL cholesterol and blood pressure, potentially reducing heart disease risk ^[3] .

But there’s a catch: almond milk is high in oxalates, compounds that can bind to calcium and increase kidney stone risk in susceptible individuals. A 2022 study identified almond milk as having the highest oxalate content among plant-based milks, with levels 5-10 times higher than oat or soy milk ^[2] . If you have a history of kidney stones, daily almond milk consumption might require closer monitoring.

3. Your Gut Microbiome and Digestion Could Change  

The gut microbiome thrives on diversity, and almond milk’s low sugar and fiber content (0g fiber per 100g) may influence your gut bacteria. A 2022 rat study found that almond milk supplementation altered gut microbiota composition, reducing beneficial bacteria like Bifidobacterium compared to cow’s milk ^[5] . For humans, this could mean mild digestive changes—though more research is needed to confirm long-term effects.

4. for Kids: Growth and Development Considerations  

If you’re a parent using almond milk for your child, note that a 2024 systematic review warned that plant-based milks (including almond) may be linked to lower BMI and height in toddlers compared to cow’s milk, due to lower protein and calorie density ^[6] . Fortified almond milk can help, but it’s not a direct substitute for dairy in growing children without careful dietary planning.

Almond Milk’s Nutrient Content (Per 100g)  

Note: Fortified versions may vary; check labels for exact values.

Conclusion: A Balanced Choice—With Caveats  

Drinking almond milk daily can support weight management, heart health, and dairy-free lifestyles, especially when fortified. However, its low protein and potential oxalate risks mean it’s not a one-size-fits-all solution. For adults, pairing almond milk with protein-rich foods and choosing fortified options can mitigate deficiencies. For children, consult a pediatrician to ensure growth needs are met. Ultimately, almond milk’s impact on your body depends on your overall diet, health status, and individual needs—making it a versatile but context-dependent choice.