Nut Milk Nutrition Calculator
Pick your base, set your amounts, add flavors. You get estimated macros per cup and a step-by-step recipe tuned to your exact ingredients, including soak times and whether you even need to strain.
Your recipe
Less water = creamier milk.
Add-ins
Whole bananas, or cups for berries.
How the estimates work
Homemade nut milk is mostly water. When you strain it, the pulp left in the nut milk bag takes a large share of the fat, protein, and fiber with it, which is why a cup of homemade almond milk has a fraction of the calories of the almonds you started with.
This calculator starts from USDA nutrition data per 100 grams, then applies a retention factor for the base ingredient: roughly 30 percent for strained nuts and seeds, about 45 percent for coconut, 80 percent for oats (the starch dissolves into the water), and 85 to 90 percent for cashews and hemp seeds, which do not need straining. Fiber is retained at a lower rate since most of it stays in the pulp.
Add-ins like dates, maple syrup, vanilla, cacao, and fruit are counted in full because they dissolve or blend directly into the finished milk. Fruit is always blended in after straining so you do not lose it in the pulp, and it shortens the shelf life to 2 days.
Frequently Asked Questions
How accurate are the nutrition estimates?
They are estimates, not lab values. When you strain nut milk, most of the pulp (and a good share of the fat, protein, and fiber) stays behind in the nut milk bag. This calculator applies a retention factor per ingredient based on typical homemade yields: about 30% of a strained nut's macros make it into the milk, while no-strain bases like cashew and hemp keep around 85-90%. Add-ins like dates, maple syrup, and fruit dissolve or blend in fully, so they count at 100%.
Do I need to strain cashew or hemp milk?
No. Cashews and hemp seeds blend smooth enough that straining is optional, which is why they make the creamiest homemade milks. Just blend for a full 1 to 2 minutes and skip the nut milk bag.
Why did my homemade oat milk turn out slimy?
Over-blending. Oats release starch when blended, and warm water plus a long blend turns that starch gummy. Use cold water, blend for 20 to 30 seconds max, and strain once without squeezing hard.
How long does homemade nut milk last?
Four to five days in a sealed jar in the fridge. If you blend fresh fruit into it, drink it within 2 days. Separation is normal; just shake before pouring.
What can I do with the leftover nut pulp?
Do not throw it away. Nut pulp works in oatmeal, smoothies, energy balls, muffins, and crackers. Spread it on a baking sheet and dry it on low heat to make nut flour.