At a glance
- 1.7 g protein and 46 calories per 1 cup (240 g).
- 3.7 g protein per 100 calories: #330 of 536 foods in our USDA list, #9 of 33 in nuts & seeds.
- 0 g fiber and 142 mg sodium per serving.
What is almond milk like to eat?
Almond milk is a plant-based milk made from almonds and water, with a light, nutty taste. It is popular in coffee, cereal and smoothies, and it is much lower in protein than dairy or soy milk, so pairing it with other protein foods helps.
How can you eat more almond milk?
Try this
Blend into a smoothie with Greek yogurtPour over cereal or overnight oatsUse in coffee or teaMake chia pudding with itIs almond milk good on a GLP-1?
It is light and easy to sip, and blending it with yogurt or nut butter adds more to a small drink. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does almond milk compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Almond milk | 1 cup | 1.7 g | 46 | 3.7 g |
| Soy milk | 1 cup | 8.5 g | 92 | 9.2 g |
| Milk | 1 cup | 8.3 g | 123 | 6.8 g |
| Chia seeds | 1 tbsp | 2 g | 59 | 3.5 g |
Close to almond milk per calorie: almonds (3.7 g), quinoa (3.7 g), pistachios (3.7 g), pasta (3.7 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Choose unsweetened to limit added sugar, and check the label for calcium and vitamin D fortification.
What's the full nutrition for almond milk?
| Nutrient | Per 1 cup (240 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 46 | 19 | |
| Protein | 1.7 g | 0.7 g | 3% |
| Fat | 3.8 g | 1.6 g | |
| Saturated fat | 0.2 g | 0.1 g | 1% |
| Carbohydrate | 1.7 g | 0.7 g | |
| Fiber | 0 g | 0 g | 0% |
| Sugar | 1.9 g | 0.8 g | |
| Sodium | 142 mg | 59 mg | 6% |
| Calcium | 379 mg | 158 mg | 29% |
| Iron | 0.3 mg | 0.12 mg | 2% |
| Vitamin B12 | 1.1 mcg | 0.45 mcg | 46% |
| Vitamin D | 3.8 mcg | 1.6 mcg | 19% |
USDA FoodData Central, Foundation: "Almond milk, unsweetened, plain, refrigerated". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
