Can Babies Have Almond Milk?
Almond milk is a popular plant-based milk if you're looking for a non-dairy alternative to cow's milk. But can babies have almond milk and get all the nutrients they need?
The short answer is no – it's missing some essential nutrients babies younger than two need (and they may not be the nutrients you're thinking of).
Families are looking for healthier options at the grocery store, and plant-based foods are growing in popularity. But, in terms of nutrition, you might want to know if these foods have all the nutrients kids need to grow and develop during the first few years.
Plant-based diets can absolutely be safe for kids with guidance and planning, but babies younger than two years old in particular benefit from the fat, protein, and micronutrients that whole cow’s milk provides, so if cow’s milk isn’t an option, we need to find other ways to meet their needs.
In this article, you'll learn more about the benefits and safety of offering almond milk to babies if your little one has a cow's milk allergy, your family follows a vegan diet, or you're just trying to find the best milk for your family.
When Can I Start Giving My Child Almond Milk?
Almond milk should not be offered as a beverage to babies under 12 months, although small amounts in recipes is fine.
The WHO and AAP recommend breastfeeding for the first 6 months of life. Breastfeeding provides the nutrients babies need and exposes babies to different flavors from the mom's diet.
But breastfeeding isn't for every family and is not always an option. When that is the case, baby formula is the best alternative. Both infant formula and breast milk offer complete nutrition and provide the energy babies need to grow and thrive.
Did you know a baby’s brain doubles in size within the first year?
The brain grows rapidly during a baby’s first 24 months of life - a time that is critical for cognitive development. The nutrients in breast milk and infant formula provide the right amount of protein, fat, and carbohydrates as well as critical nutrients (like DHA and iron) to support brain growth and development during the first year of life. Whole cow’s milk provides many brain-building nutrients during the second year of life (like fat and choline).
While breast milk (and/or formula) is a baby's only source of nutrition in the first ~6 months, complementary foods offer an opportunity to add more vitamins and minerals as your baby starts exploring a world of new foods, starting at about 6 months of age when the signs of readiness for solids are present.
When a child turns 1 year old, it’s wonderful if breastfeeding can continue, but infant formula is no longer needed for most babies, and full-fat whole cow's milk or a high-quality, plant-based milk alternative can be introduced as a beverage.
Unfortunately, almond milk (even fortified almond milk) doesn't have enough of the nutrients needed to serve as an adequate replacement for whole cow’s milk. For vegan babies, and/or babies with lactose intolerance, cow’s milk protein intolerance, and cow’s milk protein allergy, unsweetened, fortified soy and/or pea milk are better options.
That doesn’t mean babies can’t drink almond milk from time to time. While the best primary beverage for babies 12 months to 24 months is whole cow's milk or soy milk (a non-dairy alternative high in fat and with complete protein), it’s fine to offer unsweetened almond milk once in a while for variety once your baby is around one to two years old.
Keep in mind that drinking too much of any kind of milk can fill up tiny tummies and lead kids to have less of an appetite for nutritious meals and snacks. So whether you’re serving whole cow’s milk, soy milk, pea milk or almond milk, it’s best to limit to ~2 cups per day.
Let's take a closer look at the nutrients in almond milk compared to cow's milk.
Almond Milk vs.Cow’s Milk Nutrition
Not all plant-based milks are equal! Nor are they nutritionally equivalent to cow's milk or other non-dairy milk alternatives. For example, of plant-based milk options, soy contains the most protein - and it’s a complete protein, comparable to animal protein - while coconut milk is high in saturated fat and doesn't contain calcium or vitamin D.
Almond milk is surprisingly high in calcium and vitamin D – even compared with cow's milk, which is known for these essential nutrients.
But, almond milk has the highest amount of sodium compared to other plant-based milks. For example, one cup of almond has 189 mg of sodium compared to 105 mg in cow's milk and 96 mg in soy milk.
And it’s very low in protein and fat.
Low fat is healthy, right?
Not necessarily. And not when it comes to the nutritional needs of babies and toddlers.
There's some debate and confusion about dietary fat and health in the media. We all have different needs throughout different stages of life and illness. And babies and toddlers need brain-building nutrients such as quality omega-3 fats.
Many parents are understandably concerned about the saturated fats in whole milk. If you follow me, you know that I take a pretty flexitarian approach to nutrition and encourage families to focus on eating lots of plant-based foods (which are naturally low in fat or contain healthy fats like those found in nuts, nut butter, and avocados).
But as a pediatric dietitian specializing in infant and children’s nutrition, I also recommend whole milk, full-fat yogurt, and cheese for most healthy kids.
Studies show that the essential acids found in whole milk are important for brain development. The AAP recommends switching from whole milk to low-fat milk when a baby is 2 years old, mainly in response to growing concerns about childhood obesity and heart disease.
But, fat is a satiating nutrient, and replacing whole milk with low-fat or skim milk may not be as beneficial as we once thought. In fact, one study found that drinking whole milk was associated with a lower BMI.
Here’s a comparison of the key nutrients in plain unsweetened almond milk and vitamin D-fortified full-fat whole cow’s milk.
| Almond Milk plain unsweetened (8 oz) |
Whole Cow’s Milk (8 oz) |
|
|---|---|---|
| Calories | 170 | 149 |
| Protein | 1 g | 7.7 g |
| Fat | 2.5 g | 8 g |
| Carbohydrates | 3.4 g | 11.7 g |
| Calcium | 482 mg | 276 mg |
| Vitamin D | 2.6 µg | 3.2 µg |
| Sodium | 189 mg | 105 mg |
Are There Benefits of Almond Milk for Toddlers?
Almond milk may not be the best plant-based replacement for cow's milk, but there are many health benefits of almonds, and almond milk may have other benefits for kids too.
Low-Sugar Drink
Almond milk is mostly water - as kids grow out of toddlerhood, this low-sugar drink can be helpful with hydration.
The AAP and Dietary Guidelines for Americans recommend no added sugars for kids younger than two years old. Plain unsweetened almond milk is a low-sugar drink with only about 2 g of sugar. It's a nutritious alternative to some of the sugar-sweetened beverages that tend to be favorites with kids, like soda, sweetened iced-T, lemonade, and sweetened sports drinks.
Tip: Choose plain, unsweetened versions over higher-sugar varieties of almond milk, like vanilla-flavored, sweetened, or "original" almond milk.
Variety
Cow's milk and fruit juice tend to be go-to drinks for parents. But too much of either of these beverages isn't good for kids. Although 100% juice provides some nutrients, it's also a concentrated source of sugar.
Cow’s milk is loaded with protein and calcium, vitamin D, potassium, and vitamin A, but too much milk can lead to iron deficiency anemia – which is common in kids who drink too much milk. This is because the protein lactoferrin in milk binds to iron and prevents it from being absorbed by the body.
So, it can be helpful to have a few different nutritious beverage options (like almond milk!) to serve in moderation as a way to provide some variety in both flavor and nutrients in your child’s diet.
A Word About Nut Allergies
Nuts are one of the nine most common food allergens - that includes other forms of nuts such as nut butter and cashew and almond milk.
Recent studies show that introducing food allergens early and frequently to babies may lower the risk of developing a food allergy.
If you haven’t introduced your little one to tree nuts or peanuts, be aware when you offer almond milk for the first time that almonds are among the top nine allergens responsible for over 90% of food allergies. In my online baby-led feeding course for parents, based on my best-selling BLW book, I walk you through the whole process of introducing top allergens using a baby-led approach.
Have you introduced almond milk to your kiddo? How did they like it? Let me know in the comments below.
If you need more guidance choosing a type of cow’s milk or plant-based milk for your family, check out my mini e-book, Choosing a Milk or Plant-based Milk Alternative which will help you find the right fit for your unique child’s nutrition needs and your lifestyle.
If you’re getting ready to start your baby on solids, download my FREE Baby-Led Feeding Essential Checklist to make sure you have everything you need to get started. You might also want to check out my Alternatively, if your baby is almost ready to start solids and you’re looking for someone you trust to map out the entire first 12 weeks of your baby’s solid food feeding journey, check out my new Safe & Simple 12 Week Meal Plan! Over 30 recipes for babies, weekly shopping lists, tons of balanced baby meals, a complete plan for top allergen introduction, & lots of guidance (with photos) on how to safely serve each food.
