Almond Milk and Oxalates: The Plant Milk That Is Not as Safe as It Looks

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Almond milk is one of the most popular dairy free milks on the shelf.

It is in the lattes, the smoothies, and the morning bowls of cereal. It is marketed as light, clean, and healthy, so people pour it freely without a second thought.

But if you are watching oxalate, almond milk is the one plant milk to treat with real caution. Almonds are a high oxalate nut, and that oxalate carries straight into the milk.

This post covers how much oxalate almond milk actually has, why it runs higher than every other plant milk, and which milks to pour instead.

Is almond milk high in oxalate?

Yes. Almond milk is the highest oxalate plant milk, reaching up to about 27 mg per cup. That is well above oat, coconut, flax, rice, and cow’s milk, which are all low oxalate.

The reason is the base ingredient. Almond milk is made from ground almonds, and almonds are one of the highest oxalate foods there is. Even diluted with water, enough oxalate carries through to push almond milk to the top of the plant milk list.

Why is almond milk higher than other plant milks?

It comes down to the source ingredient. Oat, coconut, flax, and rice milks are all made from low oxalate bases, so the finished milk stays low. Almond milk starts from a high oxalate nut, so even a splash carries more oxalate than a full glass of the others.

Homemade almond milk that is well strained can shed some oxalate with the pulp, but most store bought cartons are not strained that aggressively, and the amount adds up quickly if almond milk is your daily default.

A note from me, before the swaps

I know almond milk is a staple for a lot of people, and an occasional splash is not a crisis. But if almond milk is your everyday milk and you are working to lower your oxalate, it is one of the easiest swaps to make, because there are so many low oxalate milks that taste just as good.

What can you drink instead of almond milk?

The good news is that almond milk is the only common plant milk that runs high. Almost every other option is low oxalate, so you have plenty of easy swaps:

• Oat milk, the creamy, coffee friendly favorite and the easiest one for one swap
• Coconut milk, rich and low oxalate, great in smoothies and curries
• Flax milk, light and naturally low oxalate
• Rice milk, mild and low oxalate, though higher in natural sugars
• Cow’s milk, if you tolerate dairy, a low oxalate classic

Any of these can stand in for almond milk cup for cup. Oat milk is the closest match for lattes and cereal.

Almond milk and oxalate, common questions

Is almond milk higher in oxalate than whole almonds?

No. Whole almonds are more concentrated. Almond milk is diluted with water, so per cup it is lower than eating a handful of almonds, but it is still the highest oxalate plant milk by a wide margin.

Is homemade almond milk lower in oxalate?

It can be, if you strain it well and discard the pulp, since some oxalate leaves with the solids. But it is hard to know the exact amount, so if you are strict about oxalate, a naturally low oxalate milk like oat or coconut is the safer choice.

What is the best low oxalate milk?

Oat milk is the most popular low oxalate swap because it is creamy and works in coffee, cereal, and baking. Coconut, flax, rice, and cow’s milk are all low oxalate too.

Read these next

• Is oat milk high in oxalate? The low oxalate milk that replaces almond milk.
• Is coffee high in oxalate? Good news for your morning cup, plus the lattes to watch.
• The low oxalate foods list A full reference for what is safe and what to limit.

Sources

• Plant-Based Milk Alternatives and Risk Factors for Kidney Stones and Chronic Kidney Disease. Journal of Renal Nutrition (2021). Reports oat, coconut, and flax milk as low oxalate and almond milk as the highest oxalate plant milk.
• USDA FoodData Central. Almonds and almond product nutrient and oxalate reference data.
• Harvard T.H. Chan School of Public Health, The Nutrition Source. Oxalate content of foods and kidney stone risk.

The information on this site is for educational purposes only and is not intended as medical advice. Oxalate sensitivity and related conditions vary significantly between individuals. Always consult your healthcare provider before making significant dietary changes or starting any supplementation, especially if you have kidney disease, a history of kidney stones, or any other diagnosed health condition. Read our full medical disclaimer for more information.