Almond Milk: Calories, Nutrition Facts, and Health Benefits (2026)

Almond milk contains 36 calories per 1 cup (240 g), with 1 g of protein, 3.1 g of carbs, and 2.9 g of fat. It is low in calories and provides 451 mg of calcium, making it a nutritious alternative to dairy milk.

This page explores the nutrition profile of almond milk, focusing on its benefits and comparisons to other dairy and plant-based alternatives. We will cover the nutritional content per serving, its impact on blood sugar, and how it fits into various dietary goals.

Almond Milk Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for almond milk per 1 cup (240 g) and per 100 g, highlighting its key components.

Values are for 1 cup unsweetened (240 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	36	15	2%
Protein	1.0 g	0.4 g	2%
Carbohydrates	3.1 g	1.3 g	1%
Fiber	1.0 g	0.4 g	3%
Sugar	0.0 g	0.0 g	-
Fat	2.9 g	1.2 g	4%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	161 mg	67 mg	3%
Calcium	451 mg	188 mg	35%
Sodium	151 mg	63 mg	7%

About 29% of almond milk calories come from carbohydrates, 10% from protein and 61% from fat.

Almond Milk by Health Goal

In this section, we evaluate how almond milk rates for common dietary goals, providing insights into its suitability for various health objectives.

Goal	Rating	Why
Weight loss	Excellent	36 calories per serving
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Bone health	Excellent	Provides 451 mg calcium (35% DV) for bones
Digestion	Good	Yogurt and kefir add probiotics; the lactose in dairy bothers some people
Heart health	Good	Calcium and protein; lower-fat options cut the saturated fat
Muscle gain	Fair	Modest protein at 1 g per serving

Almond Milk and Blood Sugar

Glycemic index: 25. Glycemic load: 1 per serving.

Almond Milk has a glycemic load of about 1 per serving, so it has minimal effect on blood sugar; what carbohydrate it has is mostly lactose. Its protein and fat slow the rise from a meal.

How Almond Milk Compares to Other Dairy and Alternatives

The comparison table below illustrates how almond milk stacks up against other dairy and non-dairy alternatives in terms of calories, fat, and protein content.

Food (per 100 g)	Calories	Protein (g)	Fat (g)	Calcium (mg)
Almond Milk	15	0.4	1.2	188
Soy Milk	33	2.6	1.5	123
Oat Milk	50	1.3	1.5	120
Coconut Milk	31	0.2	2.1	188

Almond Milk Myths, Checked

Almond milk is a good protein source , False. Unsweetened almond milk has only about 1 g protein per cup; soy milk has far more.

Almond milk is naturally high in calcium , Misleading. Most of its calcium is added during fortification, not from the almonds.

How to Track Almond Milk

Dairy and its alternatives vary widely, full-fat versus low-fat, and especially plant milks, differ a lot in protein, fat and calcium, so the label matters. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log almond milk accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best calcium sources ranked, fortified vs whole-food nutrients compared, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of almond milk?

One cup of almond milk contains 36 calories. This low-calorie count makes it a popular choice for those looking to reduce their calorie intake.

Is almond milk good for weight loss?

Almond milk can be beneficial for weight loss due to its low calorie content of 36 calories per cup. It can be a satisfying alternative to higher-calorie milk options.

Can people with diabetes eat almond milk?

People with diabetes can include almond milk in their diet, as it has a low glycemic load of about 1 per serving, which minimizes blood sugar spikes.

How much calcium is in almond milk?

Almond milk is fortified with calcium, providing 451 mg per cup. This makes it a good source of calcium for those who do not consume dairy.

Is almond milk high in sugar?

Almond milk is low in sugar, containing 0 g of sugar per cup. This makes it a suitable option for those monitoring their sugar intake.

Does almond milk have protein?

Almond milk contains 1 g of protein per cup, which is lower than cow's milk. It is not a significant source of protein compared to other milk alternatives.

Key Takeaways

• Almond milk has 36 calories per cup.
• It contains 1 g of protein and 2.9 g of fat.
• Almond milk provides 451 mg of calcium per serving.
• It has 0 g of sugar, making it low in carbohydrates.
• The glycemic load is about 1, suitable for diabetics.
• It is a low-calorie alternative to traditional dairy milk.