Calories in Almond Milk: Nutrition Facts & Serving Sizes
Per 1 cup (262g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Almond milk is a plant-based milk alternative made from almonds blended with water. One cup (262g) of unsweetened almond milk contains just 39 calories, 1g of protein, 3.4g of carbs, and 2.6g of fat. Per 100g it delivers only 15 calories, making it one of the lowest-calorie milk alternatives available. It is fortified in most commercial versions, providing 184mg of calcium per 100g and 6.3mg of vitamin E. Vitamin D is present at 1mcg per 100g in fortified versions. The sodium content is moderate at 72mg per 100g. Almond milk is essentially water with a small amount of almond content, so it is not a significant source of the protein or healthy fats found in whole almonds. It is best used as a low-calorie base for smoothies, coffee, cereal, or protein shakes.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (262g) | 39.3 | 1g | 3.4g | 2.6g | 0.5g |
| 100g | 15 | 0.4g | 1.3g | 1g | 0.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 15 | 1% |
| Protein | 0.4g | 1% |
| Total Fat | 1g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 1.3g | |
| Dietary Fiber | 0.2g | 1% |
| Sugars | 0.8g | 2% |
| Sodium | 72mg | 3% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 184mg | 14% |
| Iron | 0.3mg | 2% |
| Potassium | 67mg | 1% |
| Vitamin D | 1mcg | 5% |
| Magnesium | 6mg | 1% |
| Phosphorus | 9mg | 1% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.1mcg | 0% |
| Folate | 1mcg | 0% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Almond Milk
Almond milk's biggest advantage is its extremely low calorie count. At 15 calories per 100g and 39 calories per cup, it is one of the easiest ways to replace higher-calorie dairy milk without sacrificing the experience of a creamy, milk-like beverage. This makes it particularly useful for calorie-conscious diets and anyone trying to reduce overall energy intake.
Commercial almond milk is typically fortified with calcium at 184mg per 100g, which is comparable to dairy milk. Adequate calcium intake supports bone density, muscle contractions, and nerve signaling. Vitamin E at 6.3mg per 100g is the standout micronutrient, contributing antioxidant protection that helps reduce exercise-induced oxidative stress.
Vitamin D at 1mcg per 100g supports calcium absorption and immune function. Most people do not get enough vitamin D from food alone, making fortified almond milk a helpful supplemental source.
Almond milk is cholesterol-free and very low in saturated fat at 0.1g per 100g, which makes it a heart-friendly alternative to whole dairy milk. For gym-goers, it works well as a base for protein shakes, adding minimal calories while providing liquid volume and a light almond flavor.
Dietary Considerations
Almond milk is vegan, vegetarian, gluten-free, dairy-free, and paleo-friendly. At only 1.3g of carbs per 100g it is fully keto-compatible, making it one of the few milk alternatives that works well on a ketogenic diet. It is not suitable for those with tree nut allergies. The protein content is very low at 0.4g per 100g, so it should not be relied upon as a protein source. For anyone comparing milk alternatives for protein, oat milk or soy milk provide significantly more. Unsweetened varieties are recommended to keep sugar and calorie counts as low as possible.
Daily Intake (100g)
100g of almond milk provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in almond milk?
Unsweetened almond milk contains about 15 calories per 100g. One cup (262g) has approximately 39 calories. Sweetened varieties contain more, typically around 60-80 calories per cup.
Is almond milk good for weight loss?
Yes. Almond milk is one of the best milk alternatives for weight loss because of its very low calorie content at just 39 calories per cup. It can replace higher-calorie dairy milk in smoothies, coffee, and cereal with minimal impact on your calorie budget.
How much protein in almond milk?
Almond milk is very low in protein at 0.4g per 100g, or about 1g per cup. It is not a meaningful protein source. For protein, pair it with a protein powder or choose soy milk instead.
Is almond milk keto-friendly?
Yes. Unsweetened almond milk contains only 1.3g of carbs per 100g, making it one of the most keto-compatible milk alternatives available.
Does almond milk have calcium?
Yes. Most commercial almond milk is fortified with calcium, typically around 184mg per 100g, which is similar to dairy milk. Check the label to confirm your specific brand.
How does almond milk compare to regular milk?
Almond milk has far fewer calories (15 vs 61 per 100g) and much less protein (0.4g vs 3.2g per 100g) than whole dairy milk. It is lower in fat, carbs, and sugar. If calories are the priority, almond milk wins. If protein is the priority, dairy milk or soy milk are better.
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