Almond drink, unsweetened, fortified
Checked by us One serving: 250 g (about 250 mL) · 36 kcal
Lots of vitamin E, calcium and vitamin B12. Some of that may be added by the maker and depends on the brand: check your label.
Go easy: aflatoxins can add up.
Worth knowing for some people: plant-based drinks under 2 years.
Good for
How we counted this
What one serving (250 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
8.31 mg in one serving: 55% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A lot
Calcium
Builds your bones and teeth.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
432 mg in one serving: 43% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A lot
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.84 µg in one serving: 35% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
18 more nutrients below “a lot”
- Some
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
2.32 µg in one serving: 15% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
- Some
Vitamin A
Your eyes need it to see in dim light.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
104 µg in one serving: 12% of the 900 µg a day men need, 15% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.08 mg in one serving: 6% of the 1.3 mg a day men need, 7% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
17 mg in one serving: 4% of the 400 mg a day men need, 5% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.72 mg in one serving: 9% of the 8 mg a day men need, 4% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.43 mg in one serving: 4% of the 11 mg a day men need, 5% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
1.39 g in one serving: 2% of the 56 g a day men need, 3% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
77 mg in one serving: 2% of the 3,400 mg a day men need, 3% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- Almost none
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
7.75 mg in one serving: 1% of the 550 mg a day men need, 2% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
0 mg in one serving: under 1% of the 1,600 mg a day men need, under 1% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Fibre
Keeps your gut moving.
Learn more
0 g in one serving: under 1% of the 38 g a day men need, under 1% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Folate
Your body needs it to make DNA and to divide new cells.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0 µg in one serving: under 1% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0 µg in one serving: under 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0 mg in one serving: under 1% of the 1.2 mg a day men need, under 1% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- Almost none
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0 mg in one serving: under 1% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0 µg in one serving: under 1% of the 120 µg a day men need, under 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
Missing from our databases for this food, so left out, not counted as zero: niacin.
Watch out
How we counted this
Aflatoxins
Go easyLong exposure raises the risk of liver cancer.
Learn more
+7.7–114% a serving a day adds to an average adult’s intake from all food
That share is for one serving, 250 g (about 250 mL), every day. Eaten once a week instead, the same serving adds a seventh as much: 1.1–16%, not 7.7–114%.
No amount of aflatoxins is proven harmless, so we compare with what people already take in instead of counting to a limit. We flag a food only when a daily serving would double that average.
“Go easy” here because agencies’ estimates of what an average adult takes in differ, and against the lowest of them a serving a day can double it.
One serving carries 0.02 µg (at the highest value)
How we got this
The dataset’s rating: Go easy: can double average intake
May exceed: no safe level of aflatoxin is set (EFSA 2020 benchmark dose lower limit (BMDL10) 0.4 µg/kg body weight/day), so there is no grams figure. The highest aflatoxin B1 value in retail nut drinks bought in Riga and Kaunas (almond, coconut, Brazil nut and cashew pooled) was 0.07 µg/kg, so one 250 mL serving carries at most 0.0175 µg (0.25 ng/kg body weight). That adds 7.7% to EFSA's highest adult average (3.25 ng/kg body weight/day) and 114% to its lowest (0.22), so at the low end a daily glass at that highest value would double average intake. A German study of 31 nut drinks found B1 in 16 (52%) with a maximum of 0.674 µg/L, ten times that figure.
Checked for cadmium and lead: fine at normal amounts.
Cadmium
Nothing to watchYou’d need about 13 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.58 µg (at the quantification limit, so an upper bound)
How we got this
A serving a day adds 3.2% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 73% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 76,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 1,750 g a week, which stays within the 22,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 3.2% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Lead
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.1–0.2% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.05 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe level of lead is set, so there is no grams figure; the rating rests on what a serving adds to average intake. One 250 mL serving carries 0.045 µg, which adds 0.11–0.16% to an average adult's 28–41 µg/day (EFSA 2012). The 0.18 µg/L comes from 4 US brands with no stated detection limit, and the paper's own calcium, potassium and sodium figures run 23 to 64 times too low, so its trace-metal values are probably low too; FDA found lead quantifiable (limit 6.0 µg/kg) in only 5 of 85 plant milks.
For some people
Flagged for children under 2: Health Canada says plant-based beverages, whether or not fortified, are not an appropriate alternative to breast milk, formula or cow's milk in the first two years. Almond drink is also low in protein and energy (0.55 g and 15 kcal per 100 g), and only soy-fortified beverages are named as an exception for later childhood.
Worth knowing
No limit applies, so none is rated.
Sugar
2 g of sugar in a 250 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 1
Noted for context, or not measured in this food yet.
Context: total arsenic is not the toxic species; never scored.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 250 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
No swaps for vitamin E, calcium and vitamin B12: they may be added to this food, so its amount varies by brand.
Not compared: this food’s score counts added vitamins and minerals, and those vary by brand. Compare labels instead.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Not compared: this food’s score counts added vitamins and minerals, and those vary by brand. Compare labels instead.
Building muscle: more protein and more calories, per 100 g.
Oat drink, unsweetened, fortified0.8 g protein · 48 kcal per 100 g
Parmesan35.8 g protein · 392 kcal per 100 g
Swiss cheese27 g protein · 393 kcal per 100 g
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Almond milk, unsweetened, calcium- and vitamin-D-fortified (almond beverage)
How the serving was set: 250 mL (1 cup), taken as 250 g at 1.0 g/mL. Health Canada's Table of Reference Amounts names no plant beverage: D.11 'Milk, buttermilk and milk-based drinks' is 250 mL, B.1 'non-carbonated beverages' 375 mL; the milk row's 250 mL is used.
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Calcium · may be added · varies by brand, check your label | 172.7 mg | 431.75 mg | 1,186.44 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Carbohydrate | 0.337 g | 0.84 g | 2.32 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Choline · may be added · varies by brand, check your label | 3.1 mg | 7.75 mg | 21.3 mg | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Energy | 14.556 kcal | 36.39 kcal | – | FDC Energy (Atwater Specific Factors) used | US food database (USDA Foundation Foods) | – |
| 15 kcal | 37.5 kcal | – | from SR Legacy · not used | US food database (USDA SR Legacy) #174832 | C | |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Fat | 1.221 g | 3.05 g | 8.39 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Cholesterol | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Fatty acids, total saturated | 0.104 g | 0.26 g | 0.71 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Fibre | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Folate · may be added · varies by brand, check your label | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Iron · may be added · varies by brand, check your label | 0.29 mg | 0.72 mg | 1.99 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Magnesium · may be added · varies by brand, check your label | 6.785 mg | 16.96 mg | 46.61 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Phosphorus · may be added · varies by brand, check your label | 29.85 mg | 74.63 mg | 205.07 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Potassium · may be added · varies by brand, check your label | 30.79 mg | 76.98 mg | 211.52 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Protein | 0.555 g | 1.39 g | 3.81 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Riboflavin (B2) · may be added · varies by brand, check your label | 0.033 mg | 0.08 mg | 0.23 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Selenium · may be added · varies by brand, check your label | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Sodium | 59.58 mg | 148.95 mg | 409.31 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Sugars | 0.81 g | 2.03 g | 5.56 g | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Thiamin (B1) · may be added · varies by brand, check your label | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Vitamin A · may be added · varies by brand, check your label | 41.4 µg | 103.5 µg | 284.41 µg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Vitamin B12 · may be added · varies by brand, check your label | 0.338 µg | 0.84 µg | 2.32 µg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Vitamin B6 · may be added · varies by brand, check your label | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Vitamin C · may be added · varies by brand, check your label | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Vitamin D · may be added · varies by brand, check your label | 0.927 µg | 2.32 µg | 6.37 µg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Vitamin E · may be added · varies by brand, check your label | 3.323 mg | 8.31 mg | 22.83 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Vitamin K1 · may be added · varies by brand, check your label | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Water | 97.4 g | 243.5 g | 669.13 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Zinc · may be added · varies by brand, check your label | 0.172 mg | 0.43 mg | 1.18 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene · may be added · varies by brand, check your label | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Copper · may be added · varies by brand, check your label | 0.021 mg | 0.05 mg | 0.15 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Energy (Atwater general) | 14.556 kcal | 36.39 kcal | 100 kcal | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Energy (Atwater specific) | 14.556 kcal | 36.39 kcal | 100 kcal | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Nitrogen | 0.089 g | 0.22 g | 0.61 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Ash | 0.487 g | 1.22 g | 3.35 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Starch | 0.07 g | 0.18 g | 0.48 g | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Sucrose | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Glucose | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Fructose | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Maltose | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Energy | 65 kj | 162.5 kj | 446.55 kj | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Sugars, Total | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Galactose | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Raffinose | 0.008 g | 0.02 g | 0.05 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Stachyose | 0.008 g | 0.02 g | 0.05 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Total fat (NLEA) | 1.109 g | 2.77 g | 7.62 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Molybdenum, Mo | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Vitamin A, IU | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Vitamin D (D2 + D3), International Units | 37.1 iu | 92.75 iu | 254.87 iu | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Vitamin D2 (ergocalciferol) | 0.927 µg | 2.32 µg | 6.37 µg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Vitamin D3 (cholecalciferol) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Tocopherol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Tocopherol, gamma | 0.027 mg | 0.07 mg | 0.19 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Tocopherol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Tocotrienol, alpha | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Biotin | 1.019 µg | 2.55 µg | 7 µg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Vitamin K (Dihydrophylloquinone) | 0.1 µg | 0.25 µg | 0.69 µg | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Folate, food | 1 µg | 2.5 µg | 6.87 µg | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Folate, DFE | 1 µg | 2.5 µg | 6.87 µg | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Betaine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| SFA 4:0 | 0.004 g | 0.01 g | 0.03 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| SFA 14:0 | 0.002 g | 0.01 g | 0.02 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| SFA 16:0 | 0.078 g | 0.19 g | 0.53 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| SFA 18:0 | 0.02 g | 0.05 g | 0.13 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| SFA 20:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| MUFA 18:1 | 0.563 g | 1.41 g | 3.87 g | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| PUFA 18:2 | 0.252 g | 0.63 g | 1.73 g | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| PUFA 18:3 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| SFA 22:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| MUFA 16:1 | 0.005 g | 0.01 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| MUFA 20:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| TFA 14:1 t | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Fatty acids, total monounsaturated | 0.729 g | 1.82 g | 5.01 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Fatty acids, total polyunsaturated | 0.276 g | 0.69 g | 1.9 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| SFA 15:0 | 0.001 g | 0 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| SFA 17:0 | 0.001 g | 0 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| SFA 24:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| TFA 16:1 t | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| TFA 18:1 t | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| TFA 22:1 t | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| TFA 18:2 t not further defined | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 18:2 CLAs | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| MUFA 24:1 c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| MUFA 16:1 c | 0.006 g | 0.01 g | 0.04 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| MUFA 18:1 c | 0.721 g | 1.8 g | 4.95 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 18:2 n-6 c,c | 0.276 g | 0.69 g | 1.89 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| MUFA 22:1 c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| MUFA 17:1 | 0.001 g | 0 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 20:3 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Fatty acids, total trans-monoenoic | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Fatty acids, total trans-polyenoic | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 22:2 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| SFA 11:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.001 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 20:3 n-3 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 20:3 n-6 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 18:3i | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| PUFA 22:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 20:3 n-9 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| SFA 5:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| SFA 7:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| SFA 9:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| SFA 21:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| SFA 23:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| MUFA 12:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| MUFA 14:1 c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| MUFA 17:1 c | 0.001 g | 0 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| MUFA 20:1 c | 0.001 g | 0 g | 0.01 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| TFA 20:1 t | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| MUFA 22:1 n-9 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| MUFA 22:1 n-11 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 18:2 c | 0.276 g | 0.69 g | 1.89 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| TFA 18:2 t | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 18:3 c | 0.001 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| TFA 18:3 t | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 20:3 c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 22:3 | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 20:4c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 20:5c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 22:5 c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 22:6 c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| PUFA 20:2 c | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Verbascose | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Iodine · may be added · varies by brand, check your label | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Lactose | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Lutein + zeaxanthin | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Manganese · may be added · varies by brand, check your label | 0.045 mg | 0.11 mg | 0.31 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Niacin (B3, preformed) · may be added · varies by brand, check your label | 0.074 mg | 0.19 mg | 0.51 mg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
| Pantothenic acid (B5) · may be added · varies by brand, check your label | 0.01 mg | 0.03 mg | 0.07 mg | from SR Legacy used | US food database (USDA SR Legacy) #174832 | C |
| Retinol · may be added · varies by brand, check your label | 41.42 µg | 103.55 µg | 284.55 µg | listed used | US food database (USDA Foundation Foods) #1999631 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Aflatoxins · Go easy: can double average intake · May exceed: no safe level of aflatoxin is set (EFSA 2020 benchmark dose lower limit (BMDL10) 0.4 µg/kg body weight/day), so there is no grams figure. The highest aflatoxin B1 value in retail nut drinks bought in Riga and Kaunas (almond, coconut, Brazil nut and cashew pooled) was 0.07 µg/kg, so one 250 mL serving carries at most 0.0175 µg (0.25 ng/kg body weight). That adds 7.7% to EFSA's highest adult average (3.25 ng/kg body weight/day) and 114% to its lowest (0.22), so at the low end a daily glass at that highest value would double average intake. A German study of 31 nut drinks found B1 in 16 (52%) with a maximum of 0.674 µg/L, ten times that figure. · Pavlenko 2024 · B
- Arsenic, all forms · Context · Context: total arsenic is not the toxic species; never scored. · Good 2026 · C
- Cadmium · Nothing to watch: under the limit · A daily serving adds 3.2% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Redan 2023 · A
- Lead · Nothing to watch: doesn’t double average intake · No cap: no safe level of lead is set, so there is no grams figure; the rating rests on what a serving adds to average intake. One 250 mL serving carries 0.045 µg, which adds 0.11–0.16% to an average adult's 28–41 µg/day (EFSA 2012). The 0.18 µg/L comes from 4 US brands with no stated detection limit, and the paper's own calcium, potassium and sodium figures run 23 to 64 times too low, so its trace-metal values are probably low too; FDA found lead quantifiable (limit 6.0 µg/kg) in only 5 of 85 plant milks. · Good 2026 · C
- Plant-based drinks under 2 years · Worth knowing · Flagged for children under 2: Health Canada says plant-based beverages, whether or not fortified, are not an appropriate alternative to breast milk, formula or cow's milk in the first two years. Almond drink is also low in protein and energy (0.55 g and 15 kcal per 100 g), and only soy-fortified beverages are named as an exception for later childhood. · Canadian Paediatric Society 2017 · B
- Tree nut allergy · Worth knowing · Flagged for people with a tree-nut allergy: almond is one of Health Canada's priority tree-nut allergens. This is a flag, not a dose calculation. · Health Canada, Tree Nuts - Priority food allergens · A
Sources
- Canadian Paediatric Society / Dietitians of Canada, 'Dietitians, pediatricians advise parents to exercise caution with plant-based beverages' (news release, 2017)
cps-plant-beverages-2017· secondary source · licence not recorded - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Good S, Anakwue C, Phan T. Comparative exposure and risk assessment of heavy metals, nutrients, and organochlorine pesticides in cow and plant-based milks. Sci Rep 2026;16 (article number not checked) · doi:10.1038/s41598-026-44766-0
good2026-plant-milks· full text read · CC BY 4.0 - Health Canada, Tree Nuts - Priority food allergens
hc-tree-nuts-priority-allergens· page · Government of Canada terms (Crown copyright; not OGL) - Pavlenko R, Berzina Z, Reinholds I, Bartkiene E, Bartkevics V. An Occurrence Study of Mycotoxins in Plant-Based Beverages Using Liquid Chromatography-Mass Spectrometry. Toxins 2024;16(1):53 · doi:10.3390/toxins16010053 · PMID 38251269
pavlenko2024-mycotoxins-plant-drinks· full text read · CC BY 4.0 - Redan BW, Zuklic J, Hryshko J, Boyer M, Wan J, Sandhu A, Jackson LS. Analysis of eight types of plant-based milk alternatives from the United States market for target minerals and trace elements. J Food Compos Anal 2023;122:105457 · doi:10.1016/j.jfca.2023.105457
redan2023-plant-milk-elements· full text read · licence not recorded
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.