Spelt Milk vs Almond Milk: Which is Better?

Almond milk has been a staple in dairy-alternatives and plant-based milk derivatives, and it’s become one of the most popular milks around the world! I mean, it tastes great, is really accessible, and has an amazing dietary versatility.

Now, there’s a bit of a unique milk out there as well: spelt milk. This is another plant-based milk, but is much more unknown than our almond, cashew, and coconut milks! It comes from an ancient grain called (as you might’ve guessed) spelt, and has some unique properties that we’re going to take a closer look at.

We’re also going to really dive in how these two plant-based milks compare, ultimately uncovering which one of these is the better choice!

Let’s jump in!

Comparing spelt milk vs almond milk

Spelt milk and almond milk are both plant-based, but spelt milk comes from a grain while almond milk comes from nuts. Spelt milk is made from an ancient grain that has a lower gluten content than modern grains, but it’s still not paleo-friendly like almond milk is. It also has a carb content that’s not ideal for low-carb keto diets, but you can feel comfortable using it in vegan diets!

Almond milk is good for keto, paleo, and vegan diets, and it has tree nuts as an allergen while spelt milk has wheat as one, so you can jump from one to the other if you have a specific allergy. Both milks here are good for lactose-intolerant people!

	Spelt milk	Almond milk
Type	Plant-based (grains)	Plant-based (nut milk)
Allergens	Wheat	Tree nuts
Vegan?	Yes	Yes
Paleo?	No	Yes
Keto?	Likely not	Yes

Differences between spelt milk and almond milk

The main difference between spelt milk and almond milk is their origins!

This creates some texture and flavor profile differences as well, where spelt milk comes from spelt grain, which is an ancient grain that has a way lower gluten content than today’s grains. Almond milk comes from almonds, and has a very thin texture that’s different from spelt milk’s creamier texture.

Spelt milk’s flavor profile is nutty and naturally sweet, while almond milk also has a nutty and slightly sweet flavor profile that tastes closer to almonds than spelt milk does – spelt milk’s flavor is often described as a blend of toasted oats and almonds!

How to use spelt milk vs almond milk

Here are some of the best ways to use these two great milks:

Spelt milk:

• Use in dairy-free baking recipes and as a regular milk alternative.
• Add it as a dairy-free creamer to your coffees and soups.
• Pour over cereals or granola.
• Make non-dairy yogurt with spelt milk as a base.
• Blend with herbs and spices to create salad dressings.
• Enjoy as a stand alone beverage.

Almond milk:

• Use it as a dairy alternative.
• Make smoothies and bakes with it.
• Cover your cereal and granola.
• Create dairy-free ice cream.
• Pour into your coffee and tea.
• Create vegan desserts and dishes.
• Add a nutty twist to curries and stews.

Can you substitute spelt milk for almond milk?

Yes, you can substitute spelt milk for almond milk most of the time. Both are plant-based, and have similar tastes, but spelt milk tends to be a bit creamier so keep that in mind. Plus, their different degrees of dietary versatility are important to remember, as spelt milk can’t be used instead of almond milk in recipes that call for paleo or keto ingredients!

Nutrition: Spelt milk vs almond milk

At first glance, spelt milk boasts a really high carb content, 10 grams of sugar per serving, and more calories than almond milk, which may lead you to decide that almond milk is superior. However, spelt milk actually has some great nutritional qualities under the hood! 

For example, it has iron and magnesium in it, which are really important and are common deficiencies. It also has a bunch of vitamins, and is said to provide thiamin, potassium zinc, folic acid, and more, making this almost like a multi-mineral supplement! Unfortunately, we don’t have a clear number on its calcium or vitamin D content.

Almond milk is super low in calories with 30 per serving, and has just 1 gram of carbs per serving. It’s really low in protein like spelt milk is too, with 1 gram per serving – this gives it one of the lowest protein contents in any milk. It has an awesome vitamin D and calcium content!

Per 1 cup (237 ml/8 oz.)	Spelt milk	Almond milk
Calories	132	30
Total fat (saturated)	3.5 g (0 g)	2.5 g (0 g)
Total carbs	24 g	1 g
Total sugars (incl. added)	10 g (0 g)	0 g
Protein	2 g	1 g
Calcium	? DV	45% DV
Vit D	? DV	25% DV

How to store spelt milk and almond milk

You won’t find spelt milk in stores very easily, so chances are you’ll have to make your own. You should store homemade spelt milk in an airtight container, preferably in the fridge so that it doesn’t spoil – try using it within 5 days. Packaged spelt milk, if you’re lucky enough to hunt some down, can last up to 12 months when it’s unopened and kept in a cool, dry place, but only 3-5 days once it’s opened.

On the other hand, almond milk is best stored in the fridge to keep it fresh, and it’ll last you around 7-10 days. Try keeping it in an airtight container or bottle as well!

Spelt milk vs almond milk: Which is better?

Well, both milks have proven themselves to be solid options!

Now, spelt milk provides a delicious flavor profile with an awesome creamy texture, and it has some unique and great nutritional properties. However, it’s hard to come by in the store, and you’ll likely have to make your own. 

I suggest you try out both of these, but when choosing just one of these plant-based milks, almond butter is likely your better bet for being more dietary versatile and more accessible in stores. It’s also easy to make almond milk at home, and the nutty flavor profile is a wonderful dairy alternative!

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