Barley Milk vs Almond Milk: The Ultimate Verdict

Civilizations throughout history have fallen in love with barley seeds for their rich oil content and amazing range of culinary uses, but while barley milk is nutritious and delicious, it’s been pretty unfamiliar to most. With quite a different origin story comes almond milk, a plant-based option that exploded in the non-dairy milk scene and quickly became a fan favorite. 

So, what’s the verdict between these two in terms of flavor, uses, and nutrition? Let’s find out.

Comparing barley milk vs almond milk

	Barley milk	Almond milk
Type	Plant-based (grains)	Plant-based (nuts)
Allergens	None	Tree nuts
Vegan?	Yes	Yes
Paleo?	No	Yes
Keto?	No	Yes

If you’re allergic to certain things or are following a specific diet, here’s the scoop. Almond milk is versatile and suitable for paleo, vegan, and keto diets, but it contains tree nuts, which makes it a no-go for those with nut allergies. Barley milk, while allergen-free and vegan, doesn’t align with paleo or keto diets, no thanks to its higher carb content.

Differences between barley milk and almond milk

At the heart of their differences is their source: grains vs nuts. Almond milk is made by soaking almonds in water and then grinding them and straining the liquid, leaving behind the almond meal. It’s a versatile milk loved for its natural, light, nutty flavor, and comes in various forms like unsweetened or flavored with vanilla or chocolate. Because its consistency is naturally thin, packaged varieties often have added thickeners to achieve a creamier texture.

Barley milk gets its unique characteristics from a blend of barley, barley malt, and water. It carries a subtly nutty, chocolatey, sweet flavor profile with a slightly earthy-grainy aftertaste, which can add a unique depth to your recipes. In terms of texture, it tends to be creamy but not overly thick. It’s said to almost be like drinking milk at the bottom of your cereal bowl! Unlike most other plant-based milk options, though, it’s not gluten-free. However, as you’ll see in our nutritional breakdown later on, it has an impressive nutritional profile that’s perfect for vegan diets.

How to use barley milk vs almond milk

Barley milk:

• Pour over cereal, porridge, or granola for a nutty twist.
• Blend with greens, fruits, and sweetener for a nutritious smoothie.
• Use in baking recipes like muffins, quick breads, and baked pudding.
• Add to earthy soups, like Persian or Moroccan soups.
• Stir into iced coffee.

Almond milk:

• Froth for coffee, tea, or hot chocolate.
• Blend in light smoothies or milkshakes.
• Create a chia seed pudding.
• Make almond milk ice cream.
• Use when baking cakes, muffins, and quick breads.

Can you substitute barley milk for almond milk?

There are several situations where subbing in barley milk for almond milk and vice versa is possible, but keep in mind what you’re using the milk for. In recipes where earthy or savory elements are useful, like soups or mashed potatoes, barley milk’s flavor profile can work wonders, while almond milk might fit better in recipes that require a naturally mild and mellow sweet taste, like desserts and smoothies.

Nutrition: Barley milk vs almond milk

Let’s start off by looking at barley milk. Barley milk (particularly the Golden Wing brand) is typically fortified with more calcium and vitamin D than other non-dairy milks, about 50% of your DV each! It’s also a natural source of iron, providing around 8% of your DV per cup, which makes it a fantastic vegan choice as it addresses common nutrition concerns for plant-based diets. And that’s not all! Its magnesium, chromium, and selenium content helps to control blood sugar, while its insoluble and soluble fiber content improves digestion.

But almond milk isn’t without its health benefits either, as its major draws include its low calorie content (just 30 calories per cup!), low carb content (1g per cup), low fat content (2.5g), and high calcium content (45% DV). It’s also a naturally great source of vitamin E, which helps to combat inflammation and clean up those unwanted free radicals.

Per 1 cup (237 ml/8 oz.)	Calories	Total fat (sat. fat)	Total carbs	Total sugars (incl. added)	Protein	Calcium	Vit D
Barley milk	140	3 g (0 g)	26 g	6 g (3 g)	4 g	50% DV	50% DV
Almond milk	30	2.5 g (0 g)	1 g	0 g	1 g	45% DV	25% DV

How to store barley milk and almond milk

Golden Wing states that their barley milk is shelf-stable for up to 10 months unopened. When opened, it will stay fresh for 7 – 10 days. If you’re making your own barley milk, refrigerate right away and keep its shorter shelf life of 3 – 4 days in mind! Typically, unopened, store-bought almond milk will last for about 1 – 2 months in your pantry (unless you’ve found it refrigerated in the store). For opened cartons, enjoy within 7 – 10 days, sometimes longer or shorter, especially if you’re making your own almond milk.

Barley milk vs almond milk: What’s the verdict?

Now, we come to the verdict. Well, in my opinion, both tick some very important boxes. Barley milk is a powerhouse vegan milk that brings a boost of nutrition and comes with a specular flavor profile that is bound to elevate many recipes. On the other hand, almond milk wins me over with its subtle, light touch and versatility that you can pick up and pour whenever you need a splash of non-dairy milk. Personally, I keep both in my fridge and enjoy them both equally!

FAQs