When it comes to milk, we are spoilt for choice.

There are several alternative milk options for people who are lactose intolerant or want to cut back on dairy.

Almond milk has been increasing in popularity recently, but how does it compare to mixing your protein with cow's milk or water?

Yes, you can mix protein powder with almond milk. Using almond milk works well because it mixes well, improves the taste, and offers a lower calorie option than any other milk. More on this later.

You can also mix whey protein powder with almond milk unless the reason you are not consuming cow’s milk is that you have an intolerance and need to avoid lactose.

What Are The Benefits of Using Almond Milk?


Almond milk is a lactose-free option that is ideal for people who have digestive issues and cannot consume dairy.

Lactose intolerance is quite common, and people who cannot digest dairy well end up with digestive issues such as bloating, gas, and diarrhea after consuming dairy.

If you are regularly consuming a protein shake and you cannot consume any or much dairy, then using almond milk instead is a good option as it carries some nutritional value and tastes great.

Better Consistency

Protein powder mixed with almond milk creates a better consistency than water, making the shake watery, thin, and not very satisfying!

Combining almond milk with protein powder gives it a creamier and smooth texture, more like protein powder mixed with regular milk and more like a milkshake without dairy.

Taste and consistency matter a lot when it comes to eating well. You are much more likely to stick to consuming a drink you enjoy rather than something that doesn’t taste good.

More Nutrients

Almond milks contain more nutrients and provide a carbs intake as opposed to water. Almond milk contains vitamins A, E, and D and is a good source of calcium – it's quite nutritious! It even has a 4% daily value of iron.

Milk also contains nutrients such as vitamin B and B12, calcium, and potassium.

The nutritional value of almond milks and skimmed cow’s milk are very similar. That’s because almond milk is a synthetic product designed to resemble milk.

The fat and salt content are virtually identical, and while cow’s milk has more protein, it’s still too little to make much difference to your diet.[1]

Mixing your whey protein powder with water means you won't be consuming as many calories, but you won't be getting any additional nutrient value.

Lower Calorie Count

When choosing what kind of milk to use in your shake, it’s important to consider the calorie content and how it aligns with your goals.

If your goal is to lose weight, choose unsweetened almond milk as it contains fewer empty calories, but ultimately water is the best choice with no additional calories.

Better Taste

Almond milk has a rich taste and milky consistency, so it tastes much better mixed with protein powder than with water. Sweetened almond milk will taste the best, but it comes with added sugar and calories.

Almond Milk With Nuts And Protein In A Blender

What More Should You Know About This Milk Type?

Is It Good For Cutting?

Yes, almond milk is a good choice for cutting, but you must ensure that it is unsweetened almond milk and that you're not consuming empty calories.

Almond milk contains fewer calories than milk or other alternative plant-based milk. Here's how they stack up, comparing one cup of each milk:

  • Almond milk
    39 calories, 3.5g carbs, 1g protein, 3g fat
  • Whole cow’s milk
    152 calories, 11.5g carbs, 8g protein, 8g fat
  • Skim cow’s milk
    84 calories, 12g carbs, 8.5g protein, 0.2g fat
  • Oat milk
    130 calories, 15g carbs, 4g protein, 2.5g fat
  • Soy milk
    100 calories, 7g carbs, 7g protein, 4.9g fat

Tips From A Trainer!

Almond milk is the best choice when weight loss is your primary goal, but if you want the lowest-calorie option, sticking to water is best. 

Almond Milk With Almond Nuts On A Wooden Chopping Board

Food Additives In Almond Milk

Many kinds of almond milk are full of additives, including oils, gellan gum, and emulsifiers. Food additives are hard to digest and can cause gut issues.

The percentage of almonds is low, meaning they mostly contain water and other additives. For example, the popular brand Almond Breeze only contains 2% of ground almonds.

Almond milk ingredients list: Almond Milk (Filtered Water, Almonds), Calcium Carbonate, Sea Salt, Potassium Citrate, Sunflower Lecithin, Gellan Gum, Natural Flavors, Vitamin A Palmitate, Vitamin D2, D-Alpha-Tocopherol (Natural Vitamin E).

It is best to choose almond milk that is unsweetened, unflavored, and fortified with calcium and vitamin D.

Is It High in Vitamin E?

Almond milk is a great and natural source of Vitamin E. It has 10 milligrams per cup of milk, whereas regular milk only contains 0.1mg per cup of vitamin E.

Vitamine E acts as an antioxidant, providing protection to our immune system and regulating inflammation. Some varieties are fortified with calcium and vitamin D, which are important nutrients for bone health.

Can It Affect Estrogen Or Testosterone?

Almond protein shakes are likely consumed regularly to support health and training; therefore, regular consumption of plant-based milk can come with the worry of altering hormonal balance.

Almond milk does not raise estrogen even though it contains phytoestrogens (plant-derived estrogens), but this does not have a strong effect on the body, so it does not cause an increase in estrogen production.[2]

Almond milk may affect greater production of testosterone due to its high levels of vitamin D. Almond milk contains 25% of your daily value of vitamin D.

In contrast, cow's milk only contains 15%. This only affects the body if you are deficient in vitamin D; otherwise, it will not produce an increase in testosterone levels.[3]

Can Trigger Almond Allergy

Consuming almond milk when you have a nut allergy can trigger an allergic reaction, so it is not an appropriate choice.

If you want to consume whey protein powder that has a better texture than water and contains more calories and nutrients, you can choose from dairy or oat milk.

Dairy milk is high in protein, but if you're unable to consume cow's milk, then oat milk will give you a better texture and a higher carbs intake than just water.

Can You Gain Weight By Mixing Them?

Yes, you can gain weight by mixing almond milk and protein powder if your overall calories consumed puts you into a surplus.

If you drink high-calorie drinks, then this is going to increase your overall dietary intake.

If you are trying to put on weight and want a higher calorie option, then using almond milk over water will give you more calories.

Consuming sweetened almond milk in your protein shake will boost calories with higher sugar content.

The most calories that can be consumed will be with whey protein is whole milk which will provide added calories, higher fat content, and more proteins.

If your goal is weight loss, then for optimal results, almond milk is low calorie and is the lower fat option. However, water is an easy way to make sure you're not.

If you prefer something with a better taste, then almond milk is the best choice. Nutrition is the biggest factor for weight loss, so you must always be mindful of liquid calories.

Person Checking Weight Using A Scale

Mixing Almond Milk With Protein Powder FAQs

How much almond milk should I mix with protein powder?

Generally speaking, the milk or water ratio to protein powder should be 6-12 oz of milk or water for each scoop of protein powder. If you want your protein shake to have more flavor, then you can add as little as 4 oz for each scoop of protein powder. Always use a shaker bottle to mix for the best results.

Is almond milk or water better for protein shakes?

When deciding whether to use almond milk or water for your protein shake, it ultimately depends on your goals and if you want added nutritional benefits of almond milk. Using almond milk in protein shakes will make them more delicious and milkshake-like and a lot more enjoyable to consume. However, if you are trying to reduce calorie intake, then water is best.

Can whey protein and almond milk act as meal replacements?

No, whey protein and almond milk should not act as meal replacements. It is ideal for a snack or to consume post-workout but doesn't have enough calories or a range of macronutrients to count as a meal. When trying to lose weight, the important thing is consuming good quality food sources, eating in a calorie deficit, and reducing any drink that contains too many empty calories.

What type of milk is best for protein powder?

Your favorite protein powder can be mixed with any type of milk, but for those who are avoiding lactose or want to lose or maintain weight, almond milk is a good choice as it mixes well, tastes good, and provides some nutrients and carbs post-training. Mix in a blender bottle and drink straight after training for best results. You can always blend it with some ice to make a thicker shake.

Can you mix almond milk with regular milk?

Yes, you could potentially mix these two kinds of milk with whey protein in your shake, but generally, there would be no reason for doing this. You can get the nutrients you need by choosing one over the other to suit your goals and personal preferences, so the combination will not provide any sort of benefits.

So, Is Almond Milk Best For Mixing With Protein Powder?

Mixing almond milk in your protein shake is one of many options, and choosing the right one for you depends on your goals, personal dietary preferences, recipes, and taste preferences.

Still, if you want a low-calorie option that tastes much better than water, then almond milk is the best choice.


  1. https://www.sciencefocus.com/science/head-to-head-cows-milk-vs-almond-milk/
  2. https://www.thehealthyjournal.com/faq/does-almond-milk-turn-into-estrogen
  3. https://www.fertilityjourney.blog/post/does-almond-milk-boost-testosterone
Miloš Lepotic

Miloš Lepotic

Miloš loves three things - science, sports, and simplicity. So, what do you get when you put the three together? A no-BS guy that's all about efficient workouts and research-backed supplements. But he also thinks LeBron's the greatest ever, so...