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You Ask, I Answer: Nutritional Content of Homemade Almond Milk

Measure-and-soak-almondsIs there any possible way to calculate the nutritional information (calories, fat, fiber, etc.) when making homemade almond milk?

It’s been asked across the web a few times and I was wondering if maybe you knew of a way to do so.

– Daniel Clausen
Location Unknown

Here is how I would calculate it:

  1. Look up nutritional information for whatever amounts of almonds you put into blender (i.e.: 1 cup)
  2. Measure how much almond meal is left at end of process.
  3. Look up nutritional information for that amount of almond meal, keeping in mind that since there is some water in that meal, figures are going to be slightly lower (ie: 1 cup of almond pulp may be 80% meal and 20% water or so).
  4. Subtract nutritional values of almond meal from whole almonds and, voila, you have estimated nutrition facts for your homemade batch!

Let’s do an example right now!

Let’s suppose you made 6 cups of almond milk using 1 cup of almonds.  That amount of whole almonds amounts to:

  • 827 calories
  • 72 grams of fat
  • 17 grams of fiber

Let’s say you then have one cup of almond meal left.  One cup of ground almonds contains:

  • 549 calories
  • 48 grams of fat
  • 11.2 grams of fiber

However, since this is almond pulp (almond meal with some absorbed water) let’s decrease those figures slightly to 500 calories, 40 grams of fat, and 9 grams of fiber.

That means the batch almond milk you just made contains:

  • 327 calories
  • 32 grams of fat
  • 6 grams of fiber

Divide those figures by six (since you made six cups and we want to determine how much you are getting per cup) and you come up with:

  • 55 calories
  • 5 grams of fat
  • 1 gram of fiber

Commercial almonds milks have a higher almond to water ratio, so they offer half the fat content.

To put that “5 grams of fat” figure into context, it’s equal to half a tablespoon of almond butter.

One of the wonderful things about making your own batch of any nutmilk is that you can tailor it to your palate and nutritional needs.

PS: A higher-fat version of almond milk is a wonderful way to add heart-healthy monounsaturated fats to your diet!

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8 Comments

  1. Honey said on December 18th, 2011

    I’ve been wondering about this since I’ve started making my own almond milk. The thing that hasn’t been Aiken into account here is that not all nutrients are split equally between milk and pulp. For example, my guess would be that the milk has more fat while the pulp has much more fiber. Hopefully someday someone will do a scientific nutritional analysis for homemade almond milk

  2. Andy Bellatti said on December 18th, 2011

    Honey,

    The fiber issue is interesting, because if you look at the Nutrition Facts for commercial soymilk, you’ll see that most varieties have 4 grams of fiber per cup (when the only ingredients are soybeans and water; there are no added isolated fibers). The fact that these milks are completely liquid doesn’t mean the fiber content is minimal.

    Until there is an actual analysis done, I think these figures are more accurate than what you see on the Nutrition Facts label for commercial almond milk.

  3. Bee said on February 13th, 2012

    Wow, thanks! I was hoping the fat would be lower. Do u know how the other nutrients would pan out (Vit E, calcium, Magnesium, etc)?

    I was thinking the calculations would be like this:

    I used 1C whole almonds + 4C water.

    Here are some important figures from nutritiondata.com that allowed me to set this up:
    1C ground almonds = 95g
    1C water = 236g

    So, my total yield was exactly 4C almond milk, with 2C (this isn’t exact, but very close) pulp mixture (after squeezing).

    In that mixture, there was a specific quantity of almonds (a) and water (b). I ignored the original water content of almonds, as it’s very small (but, I’m sure, matters).

    So a+b=2.

    I weighed my pulp mixture on a non-digital food scale (again, possible source of inaccuracy, I’m sure a digital read-out in grams would be MUCH more accurate). It was 7.5oz, which is 210g.

    Knowing the density of water and ground almonds (b and a, respectively), we can say:

    95a + 236b = 210.

    If we take that with a + b = 2, we can solve the set of equations,
    which gives us a = 1.858 and b = .142. So in that mixture there are 1.858C ground almonds (176.5g, given 95g/C) and .142C water. If the 2C mixture was purely ground almonds, we’d have 190g, so we lost 13.5g of almonds.

    I’m assuming that this 13.5g leeched into the almond milk, and I’m assuming it was an equal leech of fat/protein/carbs (minus fiber). Given the nutrition facts for almonds (also available on nutritiondata.com), I came to the conclusion that each cup of almond milk contains 3.375g “almond content,” which comes to:

    1.91g fat
    .81g protein
    .366g carb

    Or, off the top of my head, about 23 calories/C, total.

    Again, this is very very haphazardly done, but it’s a baseline. If anyone else wants to replicate this with accurate figures (a digital scale/exact volume measurements of the almond pulp?) I’d love to see what you come up with.

    What do u think?

  4. Cynthia said on August 17th, 2013

    The almond pulp left after I make almond milk is definitely different than the almond meal that I make straight from almonds. So I would not feel comfortable subtracting the nutritional data for ground almonds to determine what fats/carbs are left in my almond milk. From observing my almond pulp, it makes sense that most of the fiber is left in the pulp and that most of the fat has gone into the milk. So it is a more conservative approach to just use the nutrient data for the whole amount of almonds instead of trying to guess all the variables with the left over pulp.

  5. Holly said on September 17th, 2013

    I weighed my dry almonds before starting. I make 8 cup batches of almond milk using 1 1/2 cups almonds (before soaking). 1 1/2 cups almonds equals 225 grams. I process my soaked almonds with enough water to equal 8 cups at the end. This is what fits nicely in my pitcher and will last me about three days. Anyway, I also add 5 dates and a pinch of salt. I am going to assume that the dates dissolve almost completely and add their values in at the end.
    Anyway, after processing, using your estimate of 20/80, I end up with 184 grams of almond pulp left (this is after subtracting the water). So I get 234.3 calories for a batch using 1 1/2 cups almonds. I added in my dates and get 584.3 calories, but I am not so interested in that. I just wanted the points which is calculated with other nutritional information. To make a long story short…if you make almond milk with the same formula….225 grams dry weight almonds plus 5 dates plus enough water to equal 8 cups at the end…your almond milk is 2 points per 1 cup serving. I am going to allow my pulp to dry and see if the ratio is correct though and even then…I assume there are flaws here because the almond pulp left will probably trap more fiber and less fat for instance. Either way it should be close enough I figure.

  6. Holly said on September 17th, 2013

    Bee…my calculations are close to yours if I take the dates out. I get 29 cal per cup. I weighed mine in grams though which could be part of it. I also weighed my own almonds dry and used the nutritional data from the bag that contains these almonds. So I had consistency all the way through using the same almonds and calculating by weight in grams all the way through.

    I think it will vary a lot due to prep method too. I process my almond milk and then squeeze the water through the strainer to get my pulp which doesn’t give me 8 cups. I then add some cold filtered water to the empty catch bowl and soak my pulp again inside the bag. I mash it around to get even more milk out of it and when I squeeze this last bit out, there is a noticable difference in the consistency of the pulp. It is much drier…cleaner….much lighter weight. I add that second bit of milk to the original batch which is how I end up with 8 cups.

  7. Dina said on July 25th, 2014

    Fascinating discussion! Am I correct that you’re assuming that all of the nutrients from the ground almonds make it into the resulting milk/the water? What percentage of nutrients do you think make it into the milk/water versus remaining in the ground nuts? I know that some do not strain out the solids so they can retain all of the nutrients. Any insight you all have would be much appreciated, thanks!

  8. Megan Jenkins said on August 19th, 2014

    I’m still stumped by this as well. Here’s the data I’ve gathered:

    1c almonds = 150 g
    After 24 hr soak = 250 g (150 g almonds + 100 g water)

    I add my soaked nuts to 815 g water, so a total of 1065 grams, 150 g almonds, 915 g water.

    After I blend and squeeze through cheesecloth, I end up with 915 g milk, which leaves 150 g to spare between excess water and meal.

    My squeezed meal weight is 120 g, and my cloth shows 30 g water has been left in the cloth. Once I oven-dry the almond meal, I end up with 40 g meal, showing that of the 150 g I had leftover, 40 g was meal and 110 g was excess water. (26.67% “ash”)

    If you look up the actual ash content of 150 g almonds, however, you see that would only be 4.4 g. So, what I’m wondering is, what else is left behind? Insoluble fiber? If we look up that value, there’s about 16.5 g insoluble fiber in 150 g, but that still leaves about 20 g unaccounted for.

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