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Omega-3s in Almond Milk?


Jill wrote:

Hi Georgie,
Do you know why neither Silk nor Blue Diamond Almond milk mention anything about benefits from Omega 3? It would seem that since they are made from almonds, you’d get some Omega 3s. -Jill

Thanks for your question, Jill. Almonds actually are not a great source of omega-3s. Per 1 ounce serving of almonds, there is only 1.7 milligrams of omega-3 fat, out of 14 grams (or 14,000 milligrams) of total fat. And I imagine only a fraction that would get into the almond milk. So for omega-3s you be better choosing a different food source or taking a supplement.

If you’re looking for omega-3s from a nondairy milk, soymilk is higher. 1 cup has about 182 mg.

If you’re looking for a nut with more omega-3s, try walnuts. 1 ounce of walnuts contains 2565 mg.

And of course, flaxseed is a rich source: 1597 mg per 1 tablespoon ground seeds. (And only about 35 calories).

Remember though that if you aren’t vegetarian, eating seafood and supplementing with fish oil are much more potent ways to increase your intake of omega 3 enough for health benefits. This is for two reasons:

  • First, they have a lot more omega-3
  • Second, the type of omega-3s from seafood (DHA and EPA vs ALA from plant sources) is much more biologically active.

So yes, I drink and love my almond milk, but not for the omega-3s!

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  • Merry January 20, 2012, 7:18 pm

    FYI, algal oil is an even more readily absorbed source of EPA and DHA than most fish oil supplements (depends on how it’s processed and whether the fish oil is in triglyceride form). Algal oil is both available in gel tabs and used to fortify many omega-enriched foods. Obviously, it’s also vegetarian.
    You can even drink flaxseed milk for ALA, although that’s sort f an acquired taste.

  • Neil Butterfield July 26, 2011, 1:25 pm

    Thanks for clearing this up.