Almond Milk vs. Quinoa Milk

Almond milk and quinoa milk are two popular dairy-free milk alternatives that have gained popularity in recent years. Both of these options are plant-based and offer a range of potential health benefits. However, there are some key differences between the two that are worth exploring.

So, almond milk vs quinoa milk, what should you buy?

Almond milk is made by blending almonds with water and straining the mixture to remove the solids.

It has a slightly nutty flavor and is often used as a replacement for cow's milk in recipes and beverages.

On the other hand, quinoa milk is made by blending quinoa with water and straining it to remove any solids.

It has a mild, slightly sweet flavor and is a lesser-known alternative to other dairy-free milk options. In this article, we will explore the differences between these two milk alternatives and help you determine which one may be the best fit for your needs.

Nutritional Comparison

Calories and Macronutrients

When it comes to calories and macronutrients, almond milk and quinoa milk are quite similar.

One cup of unsweetened almond milk contains about 30-45 calories and 1-2 grams of protein, while one cup of quinoa milk contains about 70 calories and 1 gram of fat, 12 grams of carbs, and 2 grams of protein.

Both types of milk are low in calories and protein compared to cow's milk, which contains roughly 100-150 calories and 8 grams of protein per cup.

Vitamins and Minerals

In terms of vitamins and minerals, both almond milk and quinoa milk are often fortified to make up for the nutrients that are lacking compared to cow's milk.

Almond milk is often fortified with calcium, vitamin D, and vitamin E, while quinoa milk is often fortified with calcium, vitamin D, and vitamin B12.

One cup of almond milk typically contains around 45% of the recommended daily intake (RDI) for calcium, while one cup of quinoa milk typically contains around 20% of the RDI for calcium.

Almond milk also contains more vitamin E than quinoa milk, with one cup providing around 22% of the RDI.

When it comes to vitamin B12, both milks can be fortified with it, making them an excellent souce of vitamin B12. This is important for vegans and vegetarians who may be lacking this essential nutrient, which is primarily found in animal products.

Overall, both almond milk and quinoa milk can be healthy alternatives to cow's milk for those who are lactose intolerant or vegan.

However, it's important to choose a milk that is fortified with the necessary vitamins and minerals to ensure that you're getting all the nutrients you need.

Health Benefits

Both almond milk and quinoa milk have their own unique health benefits. Let's take a closer look.

Digestive Health

Almond milk is naturally lactose-free, making it a great alternative for those who are lactose intolerant. It is also low in FODMAPs, which are short-chain carbohydrates that can cause digestive discomfort in some people.

Quinoa milk, on the other hand, contains dietary fiber, which can help regulate digestion and prevent constipation.

Heart Health

Both almond milk and quinoa milk are low in saturated fat, making them heart-healthy options. Almond milk is also rich in monounsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease.

Quinoa milk contains omega-3 fatty acids, which are known to have anti-inflammatory properties and can help reduce the risk of heart disease.

Bone Health

Almond milk is often fortified with calcium, which is essential for bone health. It also contains vitamin D, which helps the body absorb calcium.

Quinoa milk, on the other hand, is a good source of magnesium, which is important for bone health and can help prevent osteoporosis.

In summary, both almond milk and quinoa milk offer unique health benefits.

Almond milk is a good source of monounsaturated fats, calcium, and vitamin D, while quinoa milk is a good source of dietary fiber, omega-3 fatty acids, and magnesium.

When choosing between the two, it's important to consider your individual nutritional needs and preferences.

Taste and Texture

Almond Milk Taste and Texture

Almond milk has a smooth and creamy texture, with a slightly nutty taste. It’s a fan favorite among dairy-free milk seekers because of its low carb content. It is suitable for those who are lactose intolerant or following a vegan diet.

Almond milk is available in various flavors, such as vanilla and chocolate, which can enhance the taste. It is a versatile milk alternative that can be used in smoothies, coffee, and baking.

However, some people find that almond milk can have a slightly watery texture and lacks the richness of dairy milk.

Additionally, some brands of almond milk may contain added sugars or thickeners, which can affect the taste and texture.

Quinoa Milk Taste and Texture

Quinoa milk is a lesser-known dairy-free milk alternative that is made from quinoa seeds. It has a mild, nutty taste with a slightly sweet flavor.

Quinoa milk has a creamy texture, which makes it a good substitute for dairy milk in recipes. It is also high in protein and contains essential vitamins and minerals.

Quinoa milk has a thicker texture than almond milk, which some people may prefer.

However, it can be challenging to find in stores and may be more expensive than other milk alternatives. Additionally, some people may find the taste of quinoa milk to be too strong or overpowering.

In summary, both almond milk and quinoa milk have unique tastes and textures that can be suitable for different purposes.

Almond milk is a popular and widely available dairy-free milk alternative with a smooth and creamy texture, while quinoa milk offers a thicker texture and a mild, nutty taste.

Ultimately, the choice between the two depends on personal preference and dietary needs.

Comparison Point

Almond Milk

Quinoa Milk


Slightly nutty

Mild, nutty, slightly sweet


Smooth and creamy

Creamy and thicker


Widely available

Less common



More expensive


Low carb and calorie

High in protein and essential vitamins and minerals

Environmental Impact

When it comes to environmental impact, both almond milk and quinoa milk have their pros and cons. Here are some key points to consider:

Almond Milk

  • Almond milk requires a lot of water to produce. A single litre requires 1,611 US gallons!
  • However, almond milk has lower greenhouse gas emissions than dairy milk and uses less land than soy milk.
  • Almond trees absorb carbon and produce useful woody biomass at the end of their lives,
  • which can be used for fuel or other purposes.
  • Overall, the production of almond milk emits less greenhouse gas than the production of oat milk, soy milk, and rice milk, taking into account farming, transportation, packing, and other factors.

Quinoa Milk

  • Quinoa milk is made from the seeds of the quinoa plant, which is native to South America.
  • Quinoa is a drought-resistant crop that requires less water than many other crops, such as almonds and soybeans.
  • However, quinoa is often grown in regions where water is scarce, and some farmers have been accused of diverting water away from local communities to irrigate their crops.
  • Quinoa has a lower carbon footprint than dairy milk, but its impact on land use and other factors is less clear.

In conclusion, both almond milk and quinoa milk have their environmental pros and cons.

When choosing between the two, it's important to consider factors such as water use, greenhouse gas emissions, land use, and other environmental impacts.

Availability and Cost

As the most popular plant-based milk alternative, almond milk is widely available in most grocery stores and supermarkets.

Almond milk is also relatively inexpensive compared to other non-dairy milk alternatives, costing anywhere from $3-$6 on average.

Quinoa milk, on the other hand, is not as widely available as almond milk. It is a relatively new non-dairy milk alternative, and not all grocery stores or supermarkets carry it.

However, it can be found in some health food stores or online retailers. Quinoa milk tends to be more expensive than almond milk, with a 32-fluid ounce container of quinoa milk costing over $5.

When it comes to availability and cost, almond milk is the clear winner. It is widely available, and it is also more affordable compared to quinoa milk.

However, if you are looking for a non-dairy milk alternative that is gluten-free and has a unique taste, quinoa milk may be worth the extra cost and effort to find.