Almond milk is America's favorite plant-based milk. It's a $738 million business , far outselling soy as a non-dairy milk alternative. But it requires 23 gallons of water to produce just a single ounce of the tiny nuts, a concern that's been raised as California, where much of the almonds in the U.S. are grown, suffers a devastating drought.
Though almonds aren't remotely to blame for California's drought , it never hurts to be smart about water usage. Fortunately, there are easy ways to cut back on consumption and save the little gems for times when its health powers and taste really count. Milk is a great place to start, since other non-dairy milks have comparable taste and nutrition to almond's.
Check out eight possible swaps below:
Nutrition: 70 cals, 4.5g fat, 6g sugars, 0g protein per cup
Source: So Delicious Dairy Free
Nutrition: 130 cals, 4g fat, 7g sugars, 11g protein per cup.
Source: Eden Foods
Nutrition: 50 cals, 2.5g fat, 7g sugars, 0g protein per cup.
Source: Good Karma Foods
Nutrition: 120 cals, 2.5g fat, 10g sugars, 1g protein per cup.
Source: Rice Dream
Nutrition: 110 cals, 3.5g fat, 14g sugars, 2g protein per cup.
Source: Pacific Foods
Nutrition: 140 cals, 5g fat, 14g sugars, 3g protein per cup.
Source: Pacific
Nutrition: 100 cals, 15 fat, 10g sugars, 2g protein per cup.
Source: Lucky Vitamin
*Note: This milk is the only one on the list that is flavored. "Original" offerings of dairy-free milk tend to have added sugars and more calories than "unsweetened." Suzie's Vanilla Quinoa was chosen in the sake of fair comparison.
Nutrition: 60 cals, 2.5g fat, 7g sugars, less than 1g protein per cup.
Source: Silk
CORRECTION: A previous version of this article misstated that there are 15g of fat per serving of quinoa milk. It has been updated to reflect the correct number, which is 1g of fat per serving.
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