Maintaining a sufficient level of iron in your diet is essential, as it's crucial for maintaining a stable body temperature and preventing anemia.
Fortunately, there are many iron-rich foods you can easily incorporate into your meal plan, including some dairy products.
But how about those who are lactose intolerant or following a vegan diet? Are plant milks high in iron?
Let’s take a look at one of the most popular dairy alternatives: almond milk.
Table of Contents
Is Almond Milk High or Low in Iron?
Unfortunately, almond milk only contains a tiny amount of iron per serving, but it does have slightly more than cow's milk.
However, almond milk usually contains vitamins A, D, and E, calcium, and magnesium.
So, it's a great addition to a healthy, balanced diet, especially for those who don’t consume animal products.
How Much Iron Is in Almond Milk?
One glass of almond milk only contains about 1.1% of the recommended daily iron intake. Therefore, if your dietary goal is to boost your iron levels, adding it to your diet won't help you achieve this.
However, some brands of almond milk are fortified with vitamins and minerals, including iron. Check the nutritional information of the brand you choose, as it may contain more iron than unfortified almond milk.
Can You Get Enough Iron from Almond Milk?
It would be almost impossible to get enough iron just by drinking almond milk.
Can Drinking Almond Milk Help Prevent Anemia?
It’s highly unlikely that adding almond milk to your diet will prevent anemia.
However, some studies suggest that drinking almond milk may aid iron absorption more than cow’s milk. So, adding it to your diet may benefit your iron levels, but you'd still need to add other iron-rich foods.
Are Almonds Higher in Iron than Almond Milk?
Turning almonds into milk removes a lot of nutrients, including iron. A one-ounce serving of dry-roasted almonds contains 1.3 mg of iron, 7% of the recommended daily intake.
Is Almond Butter Higher in Iron than Almond Milk?
Two tablespoons (32 grams) of almond butter contain 1.2 mg of iron, slightly more than almond milk.
Also, unlike almond milk, almond butter contains some folate, which aids iron absorption, especially the non-heme iron in fruits and vegetables.
Almond butter also contains copper, which aids with red blood cell and hemoglobin production.
Are Other Plant Milks Higher in Iron?
Most plant milks, including oat, peanut, and sesame, contain very little iron.
However, one cup of soy milk contains 1 mg of iron, and one cup of coconut contains 3.9 mg, 6% and 22% of the recommended daily intake, respectively. Coconut milk is very high in calories, though, so drink it in moderation.
Conclusion
Almond milk isn't a good source of iron. It does, however, contain other nutrients and is an excellent addition to your meal plan, especially if you follow a plant-based diet.
Sources: Nutrition Data, Research Gate, PMC, and National Library of Medicine