You’ve probably seen the shelves at your local grocery store stacked with an array of non-dairy milk options. Two of the most popular choices are walnut milk and almond milk. But how do they stack up against each other? Which one should you pour into your cereal or mix into your smoothies?
Join me as we dive into the world of nut-based milk alternatives and unravel the mystery of walnut milk versus almond milk!
Comparing walnut milk vs almond milk
| Walnut milk | Almond milk | |
| Type | Plant-based (nut milk) | Plant-based (nut milk) |
| Common allergens | Tree nut | Tree nuts |
| Vegan? | Yes | Yes |
| Paleo? | Yes | Yes |
| Keto? | Yes | Yes |
Both walnut milk and almond milk are types of plant-based milks made from nuts. Both milks are naturally lactose-free and suitable for vegans. And unlike regular cow milk, they are paleo and keto-friendly (low in carbs and sugar)!
Differences between walnut milk and almond milk
The process of making walnut milk and almond milk is similar, but the main difference is the type of nut used to make them. They are made by blending either soaked walnuts or almonds with water, then straining to remove any remaining solids.
Walnut milk boasts a robust, earthy flavor with a creamy, indulgent texture, while almond milk offers a milder, silkier taste and lighter consistency.
In addition, almond milk is more popular and widely available, making it generally more affordable. Walnut milk might be less common and potentially costlier.
How to use walnut milk vs almond milk
Here are some quick ways to incorporate walnut milk and almond milk into your everyday drinks and dishes:
Walnut milk:
- Cereal
- Smoothie base
- Coffee creamer
- Baking ingredient (pancakes, muffins, etc.)
- Oatmeal
- Sauces and creamy dressings
- Homemade ice cream
- Chia seed pudding
Almond milk:
- Hot chocolate
- Protein shakes
- Porridge or oatmeal
- Pancake and waffle batter
- Soup thickener
- Dairy-free alfredo sauce
- Matcha latte
- Overnight oats
Can you substitute walnut milk for almond milk?
Yes, you can generally substitute walnut milk for almond milk in most recipes. Walnut milk and almond milk are both non-dairy milk alternatives and are often used interchangeably in cooking and baking.
However, some walnut milks might be slightly thicker or have a different texture compared to almond milk. This might affect the texture of your recipe, especially in dishes where milk plays a significant role, like creamy sauces or soups.
Nutrition: Walnut milk vs almond milk
Both milks offer different nutrients. Walnut milk has higher levels of certain antioxidants and omega-3 fatty acids, while almond milk contains more vitamin E and vitamin B2.
Compared to almond milk, walnut milk is higher in calories, protein, and healthy fats. Almond milk, on the other hand, is very low in calories and is often fortified with vitamins and minerals like calcium and vitamin D.
I recommend checking the nutrition label on the packaging, as it can vary based on the manufacturer and any added fortifications. Plus, it’s better to go for unsweetened varieties, as they won’t contain a bunch of added sugar.
| Per cup (237 ml/8 oz.) | Calories | Total fat (sat. fat) | Total carbs | Total sugars (incl. added) | Protein | Calcium | Vit D |
| Walnut milk | 120 | 11 g (1 g) | 1 g | 0 g | 3 g | 2% DV | 0% DV |
| Almond milk | 30 | 2.5 g (0 g) | 1 g | 0 g | 1 g | 45% DV | 25% DV |
How to store walnut milk and almond milk
Nut milks are perishable and should be stored in the refrigerator. Always keep them at a temperature of 40°F (4°C) or lower.
For store-bought options, the shelf life of almond milk ranges from a week to a month, while walnut milk might last slightly less due to its higher fat content. Homemade nut milks typically last around 3-5 days in the fridge.
Nut milks can naturally separate over time, with the liquid and solids separating. Before using, give the container a good shake to mix everything back together.
Walnut milk vs almond milk: Which is better
So, which is the better nut milk? I’m more of a walnut gal myself, so I prefer walnut milk over almond milk. It also has a creamier flavor and texture, and it’s naturally more nutrient-dense than almond milk with the benefits of omega-3s. Walnut milk isn’t as widely available as almond milk and it may be slightly more expensive, but overall I think it’s worth it. I recommend buying unsweetened, natural walnut milk with minimal ingredients for the best quality, or try making your own!
FAQs:
There’s no one-size-fits-all answer here! It depends on your taste buds, nutritional goals, and any allergies or sensitivities you may have. However, walnut milk has an arguably better nutritional profile, with lots of healthy fats and antioxidants.
Both almond milk and walnut milk offer unique nutritional benefits. Almond milk tends to be lower in calories and fats, making it a lighter option. On the other hand, walnut milk packs a punch with its omega-3 fatty acids and rich, nutty flavor.
Pros of walnut milk: Walnut milk is rich in omega-3 fatty acids, antioxidants, and vitamins, which can support heart health and brain function. It also has a creamy texture and a nutty flavor.
Cons of walnut milk: Walnut milk can be higher in calories compared to other plant-based milks, and some people may be allergic to walnuts. It may also have a stronger and potentially overpowering taste in certain recipes.
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