Based on nutritional comparisons, almond milk typically contains significantly less potassium than dairy milk, suggesting it is not a primary source for increasing potassium intake.
When evaluating the potassium content of different milk types, it's helpful to look at specific data. According to available information, almond milk contains only 60 mg of potassium per 3.5 ounces (100 grams). In contrast, the same amount of dairy milk provides 150 mg of potassium. This means almond milk offers less than half the amount of potassium found in dairy milk per equivalent serving size.
Potassium Content Comparison
To illustrate the difference clearly, let's look at the potassium levels side-by-side:
| Milk Type | Potassium per 3.5 oz (100g) |
|---|---|
| Almond Milk | 60 mg |
| Dairy Milk | 150 mg |
Reference source data indicates dairy milk contains 150 mg of potassium and almond milk contains 60 mg of potassium per 3.5 ounces (100 grams) (2, 6).
What This Means for Your Diet
For individuals looking to significantly boost their potassium intake through beverages, almond milk is not the most effective option when compared to dairy milk. Other foods like bananas, potatoes, spinach, and beans are generally considered richer sources of potassium.
However, the lower potassium content in almond milk can be advantageous for certain individuals. As noted in the reference, "Almond milk might be a good dairy alternative for people with CKD." This is because individuals with Chronic Kidney Disease (CKD) often need to manage their intake of minerals like potassium and phosphorus, which the kidneys process.
Key Takeaways
- Almond milk contains less potassium (60 mg/100g) than dairy milk (150 mg/100g).
- It is not a high-potassium beverage source.
- Its lower potassium level can be beneficial for people who need to limit their potassium intake, such as those with certain medical conditions like CKD.
Therefore, while not a 'good' source if your goal is to increase potassium, almond milk's lower potassium content makes it a suitable alternative for others.
