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Is Walnut Milk Bad For You?



Short answer

Walnut milk can be a nutritious low-calorie option with beneficial omega-3 fatty acids and the potential for nutrient fortification. Comparatively eco-friendlier than dairy milk, it suits various dietary needs. Yet, it's less protein-rich than cow's milk and may contain additives or sweeteners. Check labels for unsweetened, fortified varieties for the best health benefits. Those with nut allergies must avoid it due to severe reaction risks. Overall, walnut milk can be part of a balanced diet when chosen and consumed wisely.



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Long answer

Nutritional Profile of Walnut Milk

Understanding the nutritional value of walnut milk is essential in evaluating its place within a healthy diet. This plant-based milk alternative is derived from blending walnuts with water and, sometimes, additional ingredients to improve flavor and shelf life. Here's a breakdown of what walnut milk can offer nutritionally:

  • Calories: A cup of unsweetened walnut milk typically contains around 30 to 50 calories, making it a lower-calorie option compared to cow's milk and even some other nut milks.
  • Protein: With 1-2 grams of protein per serving, walnut milk contains less protein than dairy milk, which can have 8 grams or more per cup. This is a factor to consider for those relying on milk as a protein source.
  • Fats: Walnuts are known for their healthy fats, particularly omega-3 fatty acids. Unsweetened walnut milk can contain between 2-5 grams of fat per cup, most of which are polyunsaturated and monounsaturated fats.
  • Carbohydrates: A standard serving holds about 1-2 grams of carbohydrates, which is lower than the carbohydrate content in dairy milk. This low carbohydrate profile makes it suitable for low-carb diets.
  • Dietary Fiber: Depending on the production process, some fiber can be lost, but walnut milk might still contain a small amount of dietary fiber.
  • Vitamins and Minerals: Compared to whole walnuts, the micronutrient content in walnut milk can be significantly lower unless it's fortified. Some brands fortify their milks with additional vitamins and minerals such as calcium, vitamin D, and vitamin B12 to mimic the nutritional content of dairy milk more closely. Checking product labels is important to understand the specific nutrient fortification.

Moreover, walnut milk is naturally free from cholesterol, lactose, soy, and gluten, making it a friendly option for individuals with certain dietary restrictions or allergies. However, the nutrient composition of walnut milk can vary widely by brand due to the use of different ingredients and processing methods. For those considering incorporating walnut milk into their diet, it's recommended to select versions that are unsweetened and fortified with nutrients that may otherwise be lacking in a plant-based milk alternative.

Several studies have investigated the health benefits of walnut consumption. For instance, research published in the Journal of Nutrition indicates that walnuts can help improve the lipid profile by reducing levels of total and LDL cholesterol, though the extent to which these benefits are conferred through walnut milk is less clear due to the lower walnut content compared to whole nuts (JN).

When incorporating walnut milk into your diet, it's important to consider its contribution to your overall nutrient intake for the day. While it is not a one-to-one replacement for cow's milk or whole walnuts nutritionally, it can be part of a healthy, balanced diet when consumed mindfully and as part of a varied intake of nutrients.

Comparison to Other Plant-Based Milks

When it comes to evaluating walnut milk, it's essential to consider how it stacks up against other plant-based milk alternatives. Each type of milk – almond, soy, oat, rice, and coconut, to name a few – offers a unique nutritional profile and set of health benefits. Let's delve into the specifics:

  • Almond Milk: Almond milk is known for its low calorie and low-fat content, but it also typically contains less protein than walnut milk. However, store-bought almond milk is often fortified with additional vitamins and minerals.
  • Soy Milk: Soy milk is closest to cow's milk in terms of protein content and is a good source of essential amino acids. However, it may contain natural compounds called phytoestrogens, which have been a topic of discussion regarding hormonal balance.
  • Oat Milk: Oat milk is appreciated for its fiber content and creamy texture. Although lower in protein and fat compared to walnut milk, it's a preferred choice for individuals with nut allergies.
  • Rice Milk: Rice milk is the least allergenic of plant-based milks, making it suitable for those with nut and soy allergies. It's low in protein and has a naturally sweeter taste but often contains higher carbohydrates.
  • Coconut Milk: Coconut milk is high in saturated fats, which should be consumed in moderation, but it does offer a creamy texture and distinct flavor. Its low protein and carbohydrate content make it less ideal for those seeking a nutrient-dense milk alternative.

Walnut milk emerges as a nutritious option among the variety of plant-based milks due to its noteworthy omega-3 fatty acids content, which is not as prevalent in other plant milks. These fatty acids are incredibly beneficial for heart health and cognitive function. Moreover, walnut milk often contains more antioxidants than other nut milks, primarily due to the skin of the nuts, where many nutrients are concentrated.

When evaluating the sustainability aspect, walnut milk tends to have a lower water footprint than almond milk—for example, due to the lesser water requirements for growing walnuts as compared to almonds. Moreover, some plant-based milks, like rice and soy milk, may pose greater environmental impacts due to water usage and land requirements for cultivation.

For those considering allergy risks, it's important to note that walnut milk, like almond and soy milk, can potentially cause allergic reactions in individuals with tree nut allergies. Always consult with an allergist before introducing a new nut-based product into your diet if you have a history of nut allergies.

In conclusion, when choosing a plant-based milk, it's crucial to consider your dietary needs, taste preferences, allergy restrictions, and environmental concerns. All plant-based milks have their advantages and disadvantages, and walnut milk is no exception. By understanding the unique qualities of walnut milk in relation to other plant milks, consumers can make an informed decision that aligns with their health goals and lifestyle choices.

Additives and Sweeteners in Commercial Walnut Milk

When exploring the health implications of commercial walnut milk, it's essential to take a close look at the additives and sweeteners that are often included in these products. These ingredients can significantly influence the nutritional profile and overall health effects of the nut milk. Below, we will dissect the types of additives and sweeteners commonly found in walnut milk and discuss their potential impacts on your health.

Common Additives:

  • Emulsifiers: Often used to improve the texture and prevent separation. Examples include lecithin and gellan gum. While generally recognized as safe, some individuals may experience digestive discomfort if they have sensitivities to these components.
  • Stabilizers: These can include carrageenan or xanthan gum, utilized to maintain consistency. Controversy exists around carrageenan, with some studies suggesting a potential for causing gastrointestinal inflammation or disturbances. However, food-grade carrageenan is considered safe by regulatory agencies.
  • Preservatives: Such as potassium sorbate or sodium benzoate, are added to extend shelf life. There may be concerns about their potential to form benzene, a known carcinogen, especially when combined with vitamin C, although this is generally in very small quantities.


  • Added Sugars: Sugars like cane sugar or high-fructose corn syrup may be added to walnut milk to improve its taste. Excessive intake of added sugars is linked to various health issues, including obesity, Type 2 diabetes, and heart disease.
  • Artificial Sweeteners: Such as aspartame or sucralose, might be used in "light" or "diet" versions of walnut milk. While they are low in calories, they can sometimes cause digestive issues and their long-term health impacts are still being debated.
  • Natural Sweeteners: These include stevia or monk fruit extract, which offer sweetness without added calories or significant blood sugar impact. Generally recognized as safe, these sweeteners are preferable for those monitoring caloric intake or blood sugar levels.

It's prudent to consider that while some additives and sweeteners may not necessarily be harmful in moderation, their cumulative impact can be significant, especially if one's diet is high in processed foods. Looking for walnut milk brands with simple ingredient lists and minimal additives can be a healthier choice.

When evaluating the effects of additives and sweeteners on health, it is crucial to reference scientific studies. For instance, a study published in the Journal of the American College of Nutrition explored the possible gastrointestinal effects of carrageenan, and a comprehensive review by the European Food Safety Authority (EFSA) assessed the safety of food additives like gellan gum. Consumers are advised to review these findings to make informed dietary choices.

In conclusion, while walnut milk itself can be a nutritious addition to one's diet, careful attention should be given to labels to avoid unwanted additives and excessive sweeteners. It is advisable for consumers to educate themselves about these ingredients and opt for products that align with their health goals and dietary needs.

Allergy Considerations and Cross-Reactivity Risks

When it comes to evaluating the potential health concerns associated with walnut milk, it is imperative to consider the allergy considerations and cross-reactivity risks it poses. As you might be aware, tree nut allergies are among the top eight most common food allergies. Walnut milk, made from these tree nuts, can invoke a serious allergic reaction in individuals with walnut or other tree nut allergies. In this context, understanding the nature of these allergic reactions and their implications is crucial for anyone considering adding walnut milk to their diet.

Walnut allergies are triggered by the immune system's response to proteins found in walnuts. Symptoms can vary in severity, ranging from mild reactions such as hives or gastric discomfort to severe and potentially life-threatening conditions like anaphylaxis.

Key Allergy Considerations:

  • Anaphylaxis: A rapid, full-body reaction that requires immediate medical attention.
  • Oral Allergy Syndrome (OAS): It can cause mouth and throat itching soon after ingesting the nut or related food.
  • Secondary Food Allergies: Those with walnut allergies may react to related foods due to similar protein structures.

Let's delve into the concept of cross-reactivity to understand how it amplifies allergy considerations. Cross-reactivity occurs when the proteins in one substance are similar to those in another, causing the immune system to treat them interchangeably. For individuals with walnut allergies, this can mean unexpected allergic reactions to other nuts or foods unrelated to nuts.

Recent studies indicate that individuals with walnut allergies may also react to other tree nuts, such as pecans, due to protein similarities. These studies underscore the importance of caution and the need for thorough label reading for those with nut allergies. It is worth mentioning a study by the American College of Allergy, Asthma, & Immunology, which found that cross-tree nut reactivity is relatively common among people with a primary allergy to one type of tree nut.

Furthermore, walnut milk might not be solely derived from walnuts but could contain additives or be processed in facilities that handle other nuts or allergens, increasing cross-contact risks.

Precautionary Measures for Individuals with Nut Allergies:

  • Avoidance: Steering clear of walnut milk and derived products if you have a walnut or tree nut allergy.
  • Label Scrutiny: Diligently scanning product labels for any mention of walnut or cross-contamination warnings.
  • Medical Alertness: Being prepared with emergency medication, such as an EpiPen, and informing close contacts about your allergy.

It is always recommended that individuals with food allergies consult with an allergist or a healthcare provider to understand their specific sensitivities and develop an appropriate dietary plan. The risks associated with walnut milk for those with walnut allergies or sensitivities are significant and should not be underestimated.

Environmental Impact of Walnut Milk Production

The production of walnut milk, like other plant-based milks, is often considered to be more eco-friendly than dairy milk production. However, it is important to delve into the specifics to understand the true environmental impact. The following points shed light on various factors linked to the production of walnut milk:

  • Water Usage: Walnut trees are known to require considerable amounts of water. It is reported that it takes approximately 4.9 gallons of water to grow a single walnut. This high water footprint can be of concern, especially in regions where water scarcity is an issue. However, when compared to the water needed for raising cows, which includes water for their feed and maintenance, walnut milk often emerges as a more sustainable option.
  • Land Use: The cultivation of walnut trees can be done on marginal lands not suitable for other crops and they can grow for many decades, providing continual harvests each year. This long-term land use can be seen as beneficial for land conservation and soil health when managed sustainably. In contrast, dairy farms typically demand more intensive land use.
  • Greenhouse Gas Emissions: Walnuts, as with other plant-based diet staples, have a lower greenhouse gas (GHG) emission footprint compared to dairy milk. Dairy cows produce methane, a potent greenhouse gas, contributing significantly to the industry's environmental impact. The processing and transportation of walnut milk do contribute to its carbon footprint, but such emissions are generally lower than those associated with the dairy industry.
  • Biodiversity: Walnut farming, if done responsibly, can support biodiversity. Unlike monoculture farming practices that can harm ecosystems, diverse orchards can provide habitat for a variety of organisms. The choice of farming practices greatly influences the impact on biodiversity.
  • Pesticides and Fertilizers: The use of pesticides and fertilizers in walnut farming can lead to harmful environmental effects, such as water pollution and negative impacts on non-target species. However, the rise in organic farming practices and integrated pest management can mitigate these concerns.
  • Transportation: The environmental impact of transporting walnuts and walnut milk can vary greatly depending on the distance from the site of production to the point of sale. Locally produced walnut milk may have a lower transportation footprint compared to products that travel long distances or are shipped internationally.

In conclusion, while walnut milk has certain environmental advantages, it's essential to consider the entire production chain. It’s important to look for brands that employ sustainable practices like water management, organic farming, and minimal use of chemical inputs to further mitigate the environmental impact. Consumers should also be conscious of their overall consumption patterns and opt for products with transparent and ethical supply chains.

For those looking for the most eco-friendly options, an interesting study to note is the one published in the Journal of Food Science and Technology, which compared the environmental impact of various milk options. Walnut milk was not specifically included, but similar plant-based milks exhibited a generally lower environmental footprint compared to animal milk, particularly in terms of water usage and GHG emissions.

Overall, when considering the environmental impact of walnut milk production, it is a complex mix of factors, but when compared with traditional dairy milk, walnut milk generally comes out ahead on several fronts. This, combined with the potential for improvements in agricultural techniques, positions walnut milk as a more sustainable choice for environmentally conscious consumers.

Frequently asked questions

Not all brands have the same environmental impact. It's best to research and select brands that use sustainable practices like responsible water management and organic farming to ensure an eco-friendlier choice.

Yes, you can use walnut milk as a substitute for dairy milk in most cooking and baking recipes. Be aware that the mild walnut flavor might alter the taste slightly, and the lower protein content could affect texture in certain recipes.

No, walnut milk typically contains less omega-3 fatty acids compared to whole walnuts due to dilution from water and possible nutrient loss during processing. For those looking to maximize their omega-3 intake, consuming whole walnuts would be more beneficial.

Walnut milk can be a suitable choice for weight management due to its lower calorie content compared to cow's milk. However, choose unsweetened varieties to avoid added sugars, and ensure it's part of a balanced diet with varied nutrient sources.

Ask a question about Walnut Milk and our team will publish the answer as soon as possible.

Ingredients to be aware of


  • low calorie
  • low carbohydrate
  • may contain dietary fiber
  • possible nutrient fortification
  • cholesterol-free
  • lactose-free
  • soy-free
  • gluten-free
  • omega-3 fatty acids
  • antioxidants
  • suitable for varied diets
  • environmentally friendly compared to dairy milk

Healthier alternatives

  • unsweetened walnut milk
  • organic walnut milk
  • walnut milk with minimal additives
  • other plant-based milks depending on dietary and allergy considerations

Our Wellness Pick (what is this?)

Elmhurst Walnut Milk

  • Dairy-free alternative
  • Unsweetened version
  • Rich in Omega-3s
  • Vegan-friendly
  • Shelf-stable packaging
Learn More!

Thank you for your feedback!

Written by Diane Saleem
Published on: 02-12-2024

Thank you for your feedback!

Written by Diane Saleem
Published on: 02-12-2024

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