Almond Milk vs Rice Milk: How To Choose?

In this article, we are going to compare almond milk and rice milk to see how they compare in many aspects including calories, nutritional content, taste, usage, effects on weight loss, and environment.

To make this comparison as fair as possible and get a realistic picture of how almond and rice milk compare, we’ve used USDA’s date on products that are unsweetened and that aren’t fortified or that are minimally fortified if the completely unfortified product isn’t available.

Both almond and rice milk are dairy-free, and therefore suitable for vegans and people that stick to a plant-based diet for a variety of reasons, but there are also many differences between these plant-based drinks.

Let’s see what almond and rice drinks are, how they are produced, and finally how they compare in various ways.

What is Almond Milk and How It’s Made?

Almond milk is a nut-based beverage that is becoming more and more popular day by day.

The reason behind the popularity of almond milk is that in addition to its light taste, it can also contain a nutritional composition that may be beneficial for you.

Almond milk is actually the best-selling non-dairy milk in the United States, followed by oat and soy milk.

Since almond milk isn’t a dairy product, it doesn’t contain any lactose. As a consequence of this, it is an excellent alternative for those who are unable to digest lactose.

Almond milk consists of two ingredients: water and almonds. Store-bought products usually contain between 2 and 5% of almonds, but also might contain other ingredients such as salt, stabilizers, and emulsifiers to make them taste better and to extend their shell life.

There are also unsweetened and sweetened variants, as well as products with added flavors such as chocolate or vanilla-flavored almond milk.

Also, almond milk products are usually fortified with vitamins and minerals that are hard to obtain on a plant-based diet, including calcium, Vitamin B12 and Vitamin D.

What is Rice Milk and How It’s Made?

Rice milk is a beverage that is frequently used as a plant-based substitute for milk made from dairy animals.

In spite of the fact that it is widely referred to as “rice milk,” the name “milk” may technically only be utilized to refer to a dairy beverage that originates from cows, in accordance with the requirements set by the FDA.

In the event that you go to the grocery in search of rice milk, you will most likely come across packets that are labeled as “rice non-dairy beverage” or “rice drink”.

Thanks to its composition, rice milk is not only a good option for vegans and lactose intolerant but also provides a rich mineral and nutritional supplement, while at the same time it has low fat and energy value.

Rice, either brown or white, combined with water may be used to manufacture one’s own rice milk.

Brown rice, sweeteners, brown rice syrup, plant-based oils, or flavorings like vanilla are often included in industrial ones. Brown rice may also be the primary ingredient.

The vast majority of varieties of rice milk are supplemented with additional minerals. Rice milk often has increased quantities of B vitamins, calcium, iron, vitamin D, and vitamin A in order to make it nearly similar to cow’s milk.

Almond vs Rice Milk Nutrition and Calories

In this section, we’ll analyze the similarities and differences between almond milk and rice milk based on nutritional information provided by USDA.

Macronutrients

Plant-based milks mostly consist of water, and almond and rice milks are no exceptions.

3.5 oz or 100 g of almond milk contains 15 calories, and consists mostly of fat (1.22 g), followed by protein (0.55 g) and carbs (0.34 g).

Speaking of rice milk, the same amount contains 47 calories, and consists mostly of carbs (9.17 g), followed by fat (0.97 g) and protein (0.28 g).

The table below compares the nutrition of a 3.5-ounce (100-gram) portion of almond milk to the same amount of rice milk.

Fiber

Fiber is important for our health as it keeps us feeling full, prevents constipation, lowers sugar spikes and regulates sugar levels, lowers total and LDL cholesterol, and provides many other benefits.

When it comes to dietary fiber, almond milk is a better choice. It contains 0.45 g per 3.5oz (100g), while rice milk is lower in dietary fiber with 0.3 g.

Micronutrients

What about micronutrients (vitamins and minerals) in almond and rice milk?

The table below shows the most important vitamins and minerals in unfortified or minimally fortified plant-based drinks available in the market. Some of these nutrients are hard to get on a vegan diet.

Weight Loss

If you’re trying to lose weight, you probably want to know whether almond or rice milk is better for you.

With 47 calories per 3.5 oz (100 g), rice milk is higher in calories than almond milk which contains 15 calories.

Almond vs Rice Milk Taste and Uses

Almond milk is a low-carb, nutritionally dense, nut-based milk with a watery consistency. It has a slightly nutty taste and can also be a little sweet, depending on the type and quantity of almonds used while making the milk.

It is to be kept in mind that heating almond milk for a long time or on high heat may turn it bitter.

Almond milk can be used in coffee, hot chocolate, pancakes, French toast, smoothies, and even ice creams. It can also be used in baked items like cookies, bread, cakes, and brownies.

Rice milk has a subtle rice-y and sweet aftertaste with a watery consistency.

The slightly sweet taste of rice milk is because of the fermentation process. Rice milk complements many sweet and savory dishes without overpowering them.

It is an excellent choice for baking, working with thickening agents like cornstarch. Its watery consistency makes it easier to mix it with cornstarch without lumping.

You can use rice milk to make light sauces and soups. You can also use it in fruit and vegetable smoothies.

Rice milk can be also used to make vegan ice-creams. You can also add it to coffee and oatmeal. Sweet and fruity flavors go well with rice milk.

Conclusion

Almond milk and rice milk are both plant-based, non-dairy beverages, suitable for vegans.

Almond milk and rice milk have their similarities and differences, but both are nutritious and a healthful addition to your diet. When available, always choose unsweetened, fortified products or try making them at home.

Plant milks, including almond and rice milks are easy to add to a diet, and can be used in varieties of recipes and dishes.

Fortified products will help get different nutrients, including micronutrients that are usually hard to get on a plant-based diet, such as vitamin B-12, vitamin D, calcium and others.

If you’re willing to learn more about these non-dairy milks, read our articles about them: Almond Milk and Rice Milk.

Other Almond Milk Comparisons

• Almond vs Barley
• Almond vs Cashew
• Almond vs Coconut
• Almond vs Macadamia
• Almond vs Oat
• Almond vs Pea
• Almond vs Soy

Other Rice Milk Comparisons

• Barley Milk vs Rice Milk
• Cashew Milk vs Rice Milk
• Coconut Milk vs Rice Milk
• Macadamia Milk vs Rice Milk
• Oat Milk vs Rice Milk
• Pea Milk vs Rice Milk
• Rice Milk vs Soy Milk