One major distinction between almond milk and cow’s milk is of course the dairy. For anyone sensitive to lactose or following a dairy-free diet, almond milk is a nutritious alternative.
Cow’s milk is a better source of protein (about 8 grams per cup), while almond milk only provides about 1 gram. However, there are plenty of other ways to add protein to your diet and most Americans already get more than they need, registered dietitian Maggie Moon, M.S., R.D. once told mbg.
“Cow’s milk, in general, has a wider profile of vitamins and minerals,” Jarosh says. However, “some [almond milk] brands add calcium and vitamin D in quantities similar to what is found in cow’s milk.” If someone depends on those nutrients specifically, a fortified almond milk would be just as beneficial.
Almond milk is relatively similar to other non-dairy milks. “With the exception of soy and pea milks which have more protein,” Jarosh says. If you are allergic to tree nuts, oat milk may be a better alternative.