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Wash and soak the almonds
Soak the almonds in water . Leave for 8 hours or overnight then drain off the water and rinse under the tap
Almond milk
Almond milk has 216.8 calories per serving (1 Glass) — that's 90.4 calories per 100g. It provides 5.7g protein, 9.2g carbs, and 17.5g fat. With a low glycemic index (GI: 40), this recipe is suitable for diabetes management, heart health, PCOS. The 5.6g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Almond milk in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories216.8 kcal
- Carbs9.2 g (37.0 kcal)
- Protein5.7 g (22.7 kcal)
- Fats17.5 g (157.2 kcal)
Nutrition Label
Almond milk
- Serving Size1 Glass (240 g)
- Calories216.8 kcal
- Carbs9.2 g
- Fiber5.6 g
- Sugar6.3 g
- Protein5.7 g
- Fat17.5 g
- Saturated fat1.3 g
- Mono unsaturated fat11.4 g
- Poly unsaturated fat3.9 g
- Cholesterol0.0 mg
- Sodium1.0 mg
Nutrition per 100g
- Calories90.4 kcal
- Carbs3.9 g
- Fiber2.3 g
- Sugar2.6 g
- Protein2.4 g
- Fat7.3 g
- Cholesterol0.0 mg
- Sodium0.4 mg
1 serving = 240g
Cooking time: 10 minutes
Serves: 1 persons
Ingredients
Dates processed
10 Grams
Almond
2 Table Spoon
Water
200 Milliliter
Cinnamon
2 Grams
Instructions
1
2
Strain the liquid and have it chilled
Add the almonds, dates and water to a blender and blend on high for 2-3 mins until all the almonds are finely ground. Pour into a nylon milk bag / cheesecloth with a large bowl underneath. Squeeze all of the moisture out using your hands and then stir in the cinnamon.Enjoy it chilled.
Also Known As
Glycemic Index
40 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Almond milk | Ellu Paal | Jai doodh | Jaiche Dudh |
|---|---|---|---|---|
| Calories | 216.8 kcal | 213.5 kcal | 704.2 kcal | 148.4 kcal |
| Carbs | 9.2 g | 16 g | 162.9 g | 28.5 g |
| Protein | 5.7 g | 5.2 g | 6.7 g | 4.1 g |
| Fat | 17.5 g | 14.3 g | 2.9 g | 2 g |
| Fiber | 5.6 g | 6.7 g | 21.2 g | 4.7 g |
| Sugar | 6.3 g | 5.8 g | 113.3 g | 6 g |
| Sodium | 1 mg | 400.3 mg | 6.7 mg | 2.2 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 216.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor.
Diabetes
With a low glycemic index of 40, this recipe supports stable blood sugar levels. The 5.6g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar.
Muscle Gain
Low protein content (5.7g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (1.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (40) with 5.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production.
Portion Guidance
Weight Loss
1 Glass (~240g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Glass (~240g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~240g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~240g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Almond milk stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (433.7-650.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Almond milk contains 216.8 kcal (5.7g protein, 9.2g carbs, 17.5g fat). That's 90.4 kcal per 100g. You can track exact portions in the Hint app.
At 216.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 40, this recipe supports stable blood sugar levels. The 5.6g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The glycemic index is 40 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Almond milk has 5.7g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Almond milk at 216.8 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Almond milk is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (40) with 5.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
