Nut Milk Benefits: Nutrition, Health Myths, And How To Make It At Home

 

Pro Tip: When nut milk becomes part of your routine, having one tool that does more helps. Hurom’s multi-function juicers let you make nut milk, juice, and other basics at home without switching appliances or adding extra steps.

What Is Nut Milk, And Why Has It Become So Popular?

Nut milk is simple. You take nuts, add water, and strain the mixture until it turns into a smooth liquid. That’s the base. 

This isn’t a new idea. 

Nut-based milks have been used for centuries in different parts of the world, mainly when dairy wasn’t available or didn’t fit local diets. What is new is how common nut milk has become.

So why did it take off? 

One reason is digestion. 

Many people feel lighter when they replace dairy milk with nut milk, especially in coffee or breakfast recipes. It tends to sit easier, particularly when it’s made with just nuts and water.

Another reason is flexibility. 

Nut milk has a mild taste. It works in coffee, smoothies, sauces, soups, and baking without changing the flavor too much. You can use it daily without thinking about it.

Diet also plays a role. 

Nut milk fits naturally into vegan and plant-based eating, but it’s just as common among people who still consume dairy and want options.

Then there’s the environmental side. 

According to data shared by the World Resources Institute, plant-based milks generally produce much lower greenhouse gas emissions and use less water than cow’s milk. That shift toward plant-based foods made nut milk easier to adopt for many households.

Here’s where things take a turn. 

As nut milk became popular, many store-bought versions started cutting corners. Less nuts but more water, and added gums to fix the texture. And the worst part for your health: sugar to improve taste. Shelf life became more important than ingredients.

So, nut milk itself didn’t change; how it’s produced did. And that’s why the experience can be very different depending on how you make it or where it comes from.

Nutritional Profile Of Nut Milk: What It Provides And What Changes

Nut milk doesn’t have a fixed nutritional profile. What you get depends a lot on how it’s made.

Since nut milk comes from nuts, it naturally contains: 

• Healthy fats

• Small amounts of plant protein

• Minerals like magnesium and potassium 

Nuts themselves are well studied.

A large meta-analysis that reviewed data from 63 long-term studies found that higher nut consumption was linked to a lower risk of cardiovascular disease, stroke, and overall mortality.

That sounds great, but there’s an important detail. 

Drinking nut milk is not the same as eating whole nuts. 

Once you strain the mixture, most of the fiber is gone, and protein levels drop. That’s normal. Nut milk isn’t meant to replace whole foods, just another way to include them.

This is also where store-bought versions start to vary a lot. 

Homemade Vs Store-Bought Nut Milk

Many commercial nut milks contain very few nuts. Some cartons are mostly water with a small percentage of almonds or cashews. 

To make up for that, brands add sugars for flavor and gums or stabilizers to improve texture. Others add calcium and vitamin D to mimic dairy milk more closely. 

Research published in ScienceDirect shows that around 70 percent of plant-based milks are fortified this way, but protein content still varies widely and is usually lower than that of dairy milk.

Why does this matter in daily life? 

• Lower nut content means fewer natural nutrients per glass. 

• Added sugars change how nut milk fits into meals and snacks. 

• Thickeners may improve mouthfeel, but they don’t add nutritional value.

Homemade nut milk works differently: 

• You control how many nuts go in. 

• You can keep it plain or adjust the flavor naturally. 

That usually results in a more filling texture and a cleaner ingredient list. So, nut milk can be light or nutrient-rich; the only difference is the method.

Which Nut Milk Is The Healthiest? It Depends On Your Goal

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There’s no single nut milk that works best for everyone. What makes one option “healthier” depends on what you want from it. Calories, texture, flavor, and how you use it during the day all matter.

Some nut milks work better in coffee. Others make more sense if you care about fat quality or overall nutrition. 

Here’s how the most common options compare:

Almond Milk

Almond milk is one of the lightest options. When it’s unsweetened, it’s very low in calories and has a clean, neutral taste.

According to calorie comparisons across plant-based milks, unsweetened almond milk provides around 13 calories per 100 ml, making it one of the lowest-calorie choices available.

That’s why almond milk works well if you want something light for daily use. It’s easy to digest and doesn’t overpower coffee or smoothies. 

The trade-off is protein. Almond milk is not a strong protein source, especially compared to dairy or soy milk.

Cashew Milk

Cashew milk feels creamier without much effort. Cashews blend smoothly, so you don’t need gums or thickeners to get a rich texture.

It’s higher in fat than almond milk, which is why it works so well in coffee, sauces, and recipes where mouthfeel matters. Cashew milk tastes mild and slightly sweet on its own.

Cashew milk is a good option if you care more about texture and taste than keeping calories very low.

Walnut Milk

Walnut milk stands out for its fat profile. Walnuts are naturally rich in omega-3 fats, which is why this option tends to attract people focused on nutrition.

Walnut milk’s taste is stronger than that of almond or cashew milk. It’s not always the best fit for coffee, but it works well in smoothies or recipes where a nutty taste makes sense.

If nutrition is your main focus and flavor intensity doesn’t bother you, walnut milk can be a solid choice.

Hazelnut Milk

Hazelnut milk has a naturally sweet, toasted flavor. That makes it enjoyable, but also easier to overuse.

It’s higher in calories and works better as an occasional option rather than an everyday milk. Many store-bought versions add sugar to enhance that flavor even more, which is something to watch for.

Homemade hazelnut milk gives you more control, but it’s still better suited for treats than daily use.

Macadamia Milk 

Macadamia milk is naturally rich and smooth, with a mild flavor that works especially well in coffee. It’s higher in fat and lower in protein, so it makes more sense for texture and taste than for nutrition goals.

The best nut milk is the one that fits your routine: light for daily coffee, creamy for recipes, and nutrient-focused when that’s your priority.

Common Nut Milk Health Myths That Deserve A Second Look

Nut milk has a pretty healthy reputation. In many cases, it deserves it. Still, some ideas around it get repeated so much that they start to sound like facts. This is where it helps to slow down and look at things more calmly.

Myth 1: All Nut Milk Is Healthy By Default

The reality is more mixed. Nut milk made with just nuts and water is a very different product from one made mostly of water, sugar, and stabilizers. The name alone doesn’t tell you much.

Myth 2: Nut Milk Can Replace Dairy Milk Nutritionally

That’s not quite how it works. Nut milk usually contains less protein and no fiber once it’s strained. Some versions are fortified with calcium and vitamin D, which helps, but nutritionally, it’s still a different product. It works well as part of a balanced diet, not as a direct swap for everything dairy provides.

Myth 3: Thicker Nut Milk Is Of Better Quality

Thickness can come from more nuts, but it can also come from gums and emulsifiers. Texture alone doesn’t tell you how much almond, cashew, or walnut is actually in the glass.

Myth 4: Store-Bought And Homemade Nut Milk Are Basically The Same

In practice, they behave very differently. Tree-nut beverages sold commercially can separate, spoil faster once opened, and sometimes rely on added sugar to improve flavor. 

A report from News Medical points out that while nut-based milks offer healthy fats and a creamy feel, they are generally lower in protein and may include added sugar or stabilizers.

So where does that leave us? 

Nut milk can support a healthy routine, but context, ingredients, and how to use it matter. Once you look past the label, it’s easier to see which versions make sense for daily use.

Why Homemade Nut Milk Is The Cleanest Option

Once you understand how different nut milks are made, the appeal of homemade versions becomes pretty clear.

Which Nut Milk Is The Healthiest? It Depends On Your Goal

• The main reason is control. When you make nut milk at home, you decide what goes in. Just nuts and water if that’s what you want. There’ll be no gums, emulsifiers, or added sugar unless you choose to add it.
  

• That also means a higher nut content per serving. Store-bought nut milk usually keeps nut percentages low to stay shelf-stable and cost-efficient. At home, you can use enough nuts to get a fuller texture and a more satisfying taste without relying on additives.
  

• Freshness is another factor. Homemade nut milk tastes clean and mild. It doesn’t have the slightly flat or sweetened flavor that some cartons develop. The texture also feels more natural, especially right after making it.
  

• Flexibility matters too. You can adjust the thickness according to your intended use. Thinner for coffee and thicker for smoothies, sauces, or cereal. You don’t have to buy different cartons for different uses. 

This is where the method starts to matter. 

How you process the nuts affects texture and separation: 

• High-speed blenders can work, but they tend to introduce more air and heat. That can lead to faster separation and a thinner mouthfeel unless you strain very carefully.

• A slow juicing method produces a more even texture with less separation. The liquid remains stable without the need for gums or stabilizers, making it even healthier. 

How To Make Nut Milk At Home Step By Step

Once you make nut milk a few times, it stops feeling like a recipe and starts feeling like a routine.

Here’s the basic process:

1. Soak the nuts (when needed): Soaking softens the nuts and helps with texture. Almonds, hazelnuts, and walnuts usually benefit from soaking. Cashews and macadamias are softer and don’t always need it.

2. Rinse well: After soaking, rinse the nuts with fresh water. This keeps the flavor clean and removes any residue from soaking.

3. Process with water: Combine the nuts with water and process until the liquid turns milky. The amount of water controls the thickness. Fewer cups of water give you richer milk. More water keeps it lighter and easier to drink.

4. Adjust the texture: Straining is optional. Some people prefer fully strained nut milk. Others like leaving a bit of body. Adjust based on how you plan to use it.

Once you have the basics down, a few details help fine-tune the result.

• Soaking times vary by nut type: Almonds and hazelnuts usually do well with 8 to 12 hours. Walnuts need less time, around 4 to 6 hours. Cashews and Macadamias can be used after a short soak or even without soaking.

• Ratios matter: For daily use, one cup of nuts to three or four cups of water works well. For recipes or sauces, using less water creates a thicker result.

• Storage is simple: Homemade nut milk keeps in the fridge for about three to four days. Store it in a sealed container and shake gently before using. Some separation is normal.

Once you find a ratio and nut that works for you, repetition is what makes it easy to keep up with.

Pro tip: Homemade nut milk stores best in small, airtight containers. A dedicated juice jar like Hurom’s 18-oz size keeps portions fresh, easy to grab, and simple to shake before using.

Nut Milk Vs Other Plant-Based Milks: What’s The Difference?

Nut milk is one option within a bigger group of plant-based milks, and each one behaves differently.

• Compared to oat milk, nut milk is lower in starch. Oat milk tends to be thicker and slightly sweet, which works well in coffee but can feel heavier for some people when used often.

• Soy milk stands out for protein. Fortified soy milk comes closest to dairy in that sense, although ingredients and added sugars still vary by brand.

• Nut milk has more fats than protein. That gives it a lighter feel and a more neutral digestion for many people. Coconut milk, on the other hand, is much higher in saturated fat and has a stronger flavor, which makes it better suited for cooking than daily use.

Each plant milk has its place. Nut milk works well when you want something simple and easy to use across meals.

Make Nut Milk Part Of Your Everyday Routine

Nut milk is simple, but the quality you get can vary a lot. Ingredients matter, so does how it’s made.

Nutritionally, nut milk works best when you see it for what it is. A flexible option that adds healthy fats and variety, not a replacement for every other food. Homemade versions give you more control over texture, flavor, and what ends up in your glass.

Making nut milk at home doesn’t need to be complicated. Start with one nut, find a ratio you like, and adjust as you go. Over time, it becomes just another part of your routine.

If nut milk is something you enjoy regularly, having tools that support daily use makes a difference. 

A Hurom juicer keeps the process simple and consistent, which helps homemade nut milk fit naturally into everyday life. Explore our catalog and make homemade nut milk easier to keep up with.

FAQs

What Is Nut Milk?

Nut milk is made by blending nuts with water and straining the mixture into a smooth liquid. It’s naturally dairy-free and works well in drinks, cooking, and baking.

How Do You Make Nut Milk?

Soak the nuts if needed, rinse them, process with water, and adjust the texture by straining or changing the water ratio. Once you find a method you like, it becomes easy to repeat.

What Kind Of Nut Milk Is The Healthiest?

There’s no single answer. Almond milk works well if you want something light. Cashew milk is better for creaminess. Walnut milk suits people focused on healthy fats. The best choice depends on how you use it.

Which Nut Milk Has The Highest Protein Content?

Most nut milks are low in protein. Compared to other plant-based milks, soy milk contains more protein, while nut milks focus more on fats.

Is Making Your Own Nut Milk Worth It? 

For many people, yes. Homemade nut milk usually has fewer ingredients, higher nut content, and a fresher taste. It also lets you adjust thickness and flavor easily.

Which Juicer Is Best For Making Nut Milk At Home?

Hurom models designed for slow extraction work well for nut milk. They help create a smooth texture with less separation, making nut milk easier to prepare and store for daily use.