Almond milk
A per-100 ml breakdown of calories, protein, carbs, calcium, and vitamin D across unsweetened and sweetened almond milk, with direct comparisons to cow's milk.
Written by Victura Nutrition TeamReviewed by Victura Editorial ReviewLast updated Nov 5, 2026
Quick answer
Unsweetened almond milk contains roughly 12-20 calories per 100 ml (3.4 fl oz), which is about 30-50 calories per cup (240 ml / 8 fl oz). Sweetened original and vanilla styles are higher at roughly 20-35 calories per 100 ml, and chocolate versions are higher still.
A per-100 ml breakdown of calories, protein, carbs, calcium, and vitamin D across unsweetened and sweetened almond milk, with direct comparisons to cow's milk.
Key takeaways
- Unsweetened almond milk provides roughly 12-20 kcal per 100 ml (3.4 fl oz).
- Protein is low at 0.4-0.6 g per 100 ml, so pair it with eggs, yogurt, or legumes.
- Calcium and vitamin D come from fortification, not almonds, so read the label.
- Sweetened and barista styles add roughly 2.5-5 g of sugar per 100 ml.
- Unsweetened varieties suit keto and diabetic patterns; portions still matter.
Almond milk nutrition facts per 100 ml: the evidence-based breakdown
Research-backedThe short answer: what 100 ml of almond milk actually contains
Almond milk is water first and almonds second. A 100 ml pour (about 3.4 fl oz) therefore carries very little energy, protein, or carbohydrate. The nutrition story is mostly about what the manufacturer adds back: calcium, vitamin D, sugar, and flavoring.
Because recipes differ, an unsweetened carton and a sweetened or barista-style carton can differ three- to four-fold on calories and carbs. Use the table below as a realistic range, then confirm against the panel on your carton.
| Nutrient | Unsweetened, per 100 ml (3.4 fl oz) | Sweetened or original, per 100 ml (3.4 fl oz) | Unsweetened, 1 cup (240 ml / 8 fl oz) |
|---|---|---|---|
| Calories | 12-20 kcal | 20-35 kcal | 30-50 kcal |
| Protein | 0.4-0.6 g | 0.4-0.8 g | 1-1.5 g |
| Fat | 1.0-1.3 g | 1.0-1.8 g | 2.4-3.2 g |
| Carbohydrate | 0.3-0.6 g | 2.5-5 g | 0.7-1.5 g |
| Fiber | 0-0.5 g | 0-0.5 g | 0-1 g |
| Total sugars | 0 g | 2.5-5 g | 0 g |
| Calcium (fortified) | 120-190 mg | 120-190 mg | 290-450 mg |
| Vitamin D (fortified) | 1-2.5 mcg (40-100 IU) | 1-2.5 mcg | 2.4-6 mcg |
| Potassium | 60-75 mg | 60-90 mg | 150-180 mg |
| Vitamin E | 1.5-5 mg | 1.5-5 mg | 3.5-12 mg |
Unfortified almond milks also exist and are far lower in calcium, often under 10 mg per 100 ml. The front-of-pack calcium and vitamin D claims are the numbers that separate a useful dairy alternative from flavored water.
Bottom line: unsweetened, fortified almond milk is a low-calorie, low-sugar drink at 100 ml, but it is not a protein or micronutrient substitute for dairy milk unless it is fortified and paired with protein foods.
Calories: why 100 ml tells you more than a cup
Unsweetened almond milk sits among the lowest-calorie commercial beverages, at roughly 12-20 kcal per 100 ml (3.4 fl oz). That works out to about 30-50 kcal per cup (240 ml / 8 fl oz), which is a fraction of the 120-150 kcal in a cup of 2% cow's milk.
Sweetened original, vanilla, and barista versions climb to roughly 20-35 kcal per 100 ml, and chocolate styles go higher still. The gap is entirely added sugar and added oil, not almonds.
If calorie density is your concern, the practical rule is simple: buy unsweetened, and measure the pour. A splash in coffee is negligible; four cups a day as a milk replacement is a different calculation.
Protein: the honest limitation
Almond milk contains 0.4-0.6 g of protein per 100 ml, so a full cup (240 ml / 8 fl oz) delivers only about 1-1.5 g. Cow's milk delivers roughly 3.3-3.4 g per 100 ml, meaning dairy has about six times more protein for the same volume.
That matters for older adults, athletes, and anyone using milk as a main protein source. Practical ways to close the gap at breakfast:
- 2 large eggs (about 100 g / 3.5 oz) alongside your coffee: roughly 12 g protein
- 3/4 cup (170 g / 6 oz) plain Greek yogurt: roughly 15-17 g protein
- 1/2 cup (85 g / 3 oz) cooked lentils in a smoothie base: roughly 9 g protein
- 1 scoop (30 g / 1 oz) whey or soy protein powder: roughly 20-25 g protein
- 1 cup (240 ml / 8 fl oz) soy milk instead of almond milk: roughly 7-8 g protein
Carbohydrates, sugars, and glycemic index
Unsweetened almond milk contains roughly 0.3-0.6 g of carbohydrate per 100 ml and essentially no sugar. Sweetened and flavored versions carry 2.5-5 g of carbohydrate per 100 ml, almost all of it added sugar.
A glycemic index value is not meaningfully established for unsweetened almond milk, because the digestible carbohydrate load is too small to test reliably. For sweetened versions, the glycemic response tracks the added sugar content rather than the almonds.
For diabetes and keto patterns, unsweetened almond milk is generally a suitable choice because net carbs stay near zero per 100 ml and the fat content slows gastric emptying; if you have diabetes, monitor your blood glucose response and consult your clinician. Flavored and chocolate cartons should be treated as sweetened drinks, not milk.
Calcium, vitamin D, and the fortification question
Almonds themselves are modest calcium sources, and the amount that survives into the finished drink is small. Fortified cartons are formulated to match dairy at roughly 120-190 mg calcium per 100 ml, which is 290-450 mg per cup.
Vitamin D follows the same logic: fortified products supply roughly 1-2.5 mcg (40-100 IU) per 100 ml. Unfortified almond milk supplies almost none, so it should not be counted toward your daily calcium or vitamin D target. For context on requirements, see the NIH ODS calcium and vitamin D fact sheets, and our guide to calcium food sources.
Shake the carton before pouring. Fortificants settle, and the calcium in the last glass can differ from the first.
Almond milk vs cow's milk at a glance
| Measure per 100 ml (3.4 fl oz) | Unsweetened almond milk | 2% cow's milk |
|---|---|---|
| Calories | 12-20 kcal | about 50 kcal |
| Protein | 0.4-0.6 g | about 3.3 g |
| Fat | 1.0-1.3 g | about 2.0 g |
| Carbohydrate | 0.3-0.6 g | about 4.8 g |
| Total sugars | 0 g | about 4.8 g (lactose) |
| Calcium | 120-190 mg (fortified) | about 120 mg |
| Vitamin D | 1-2.5 mcg (fortified) | about 1.2 mcg (fortified) |
| Glycemic index | not established (negligible carbs) | about 27-30 |
Almond milk wins on calories, sugar, and lactose-free convenience. Cow's milk wins on protein, naturally occurring calcium, and iodine. Neither is universally healthier; the better choice depends on what the rest of your plate is missing. For a fuller side-by-side, see almond milk vs cow's milk.
Who it suits, and where it falls short
Almond milk suits lactose intolerance, dairy-free diets, keto and low-carb patterns, and anyone cutting liquid calories. It is also mild enough for most people to tolerate in coffee and cereal.
Limitations worth knowing:
- Protein is low, so it cannot replace milk one-for-one in a child's diet without planning
- Tree nut allergy makes it unsuitable; check for shared-line warnings
- Carrageenan and added oils appear in some products; evidence of harm in humans is limited but some people prefer to avoid them
- Unfortified versions contribute little calcium or vitamin D
If you want a plant milk with protein closer to dairy, compare with soy milk nutrition facts or oat milk nutrition facts before you commit to a weekly carton.
How people actually use almond milk, and what trips them up
Community insightWhat the carton label hides
In anonymized Victura meal logs, almond milk shows up most often as a coffee splash and a cereal base rather than as a standalone drink. That pattern matters, because a 30 ml splash and a 240 ml cup are very different nutrition events. Logging the pour, not the carton, is the single biggest accuracy fix.
Shoppers also tend to read calories and skip fortification. A carton can be low-calorie and still nearly calcium-free if it is an unfortified "pure" style.
Label-reading habits that pay off
- Compare per 100 ml, not per cup, when brands use different serving sizes
- Check the sugar line on vanilla and barista styles; flavor usually means sugar
- Look for calcium above 120 mg per 100 ml and vitamin D above 1 mcg per 100 ml
- Shake well before pouring so fortificants do not stay at the bottom
- Buy unsweetened as the default, then sweeten at home if needed
Common mistakes we see
People swap almond milk for dairy in a child's diet without replacing the protein, then wonder why the day's intake looks low. Others assume "almond" means a meaningful serving of nuts; a cup contains only a small fraction of an ounce of almonds.
A third pattern is treating barista blends as neutral. They foam beautifully because they contain added oils and sometimes sugar, which nudges calories up by roughly 10-15 kcal per 100 ml.
Practical uses that work
Unsweetened almond milk performs well in smoothies, overnight oats, and savory sauces where a neutral base is wanted. It is thin in hot coffee unless you choose a barista style or warm it gently first.
For a protein-forward breakfast, use almond milk as the liquid and add Greek yogurt, eggs, or a scoop of protein powder. For baking, expect a slightly looser batter than dairy milk and reduce other liquid by a tablespoon or two per cup.
Track what you actually pour in the Victura app and the per-100 ml numbers become far more useful than any carton average.
References
- USDA FoodData Central - FoodData Central search and download portal(usda)
- NIH Office of Dietary Supplements - Calcium fact sheet for health professionals(nih_ods)
- NIH Office of Dietary Supplements - Vitamin D fact sheet for health professionals(nih_ods)
- FDA - How to understand and use the Nutrition Facts label(fda)
- PubMed - Peer-reviewed literature on plant-based milk alternatives and nutritional composition(pubmed)
- Harvard T.H. Chan School of Public Health - The Nutrition Source: beverages and healthy eating guidance(harvard)
- Mayo Clinic - Lactose intolerance: symptoms and causes(mayo_clinic)
- Victura anonymized meal logs - almond milk usage patterns(victura)
Frequently asked questions
People also ask
How many calories are in 100 ml of almond milk?
Unsweetened almond milk contains roughly 12-20 calories per 100 ml (3.4 fl oz), which is about 30-50 calories per cup (240 ml / 8 fl oz). Sweetened original and vanilla styles are higher at roughly 20-35 calories per 100 ml, and chocolate versions are higher still. The exact figure depends on added sugar and oil, so check the panel on your carton rather than relying on an average.
How much protein is in 100 ml of almond milk?
Almond milk provides only about 0.4-0.6 g of protein per 100 ml, or roughly 1-1.5 g per cup (240 ml / 8 fl oz). Cow's milk supplies about 3.3 g per 100 ml, so almond milk is not a protein substitute for dairy. If protein matters, pair it with eggs, Greek yogurt, lentils, or choose soy milk, which delivers about 3 g per 100 ml.
Is almond milk healthier than cow's milk?
Neither is universally healthier. Unsweetened almond milk is far lower in calories and sugar and is naturally lactose-free, but it contains about six times less protein than cow's milk and depends on fortification for calcium and vitamin D. Cow's milk provides protein, naturally occurring calcium, and iodine. The better choice depends on what the rest of your diet is missing, not on the milk alone.
How many carbs and how much sugar are in almond milk per 100 ml?
Unsweetened almond milk has roughly 0.3-0.6 g of carbohydrate and essentially 0 g of sugar per 100 ml. Sweetened, vanilla, and barista styles typically contain 2.5-5 g of carbohydrate per 100 ml, almost all of it added sugar. Chocolate almond milk can exceed that. Reading the sugar line per 100 ml is the fastest way to tell which type you are holding.
Is almond milk keto friendly?
Yes, unsweetened almond milk fits keto comfortably. With roughly 0.3-0.6 g of carbohydrate and near-zero sugar per 100 ml, net carbs stay close to zero even in a generous pour. The fat content of about 1 g per 100 ml also fits a high-fat pattern. Sweetened and flavored cartons are different products and can carry several grams of sugar per 100 ml, so stay with unsweetened for strict keto.
How much calcium and vitamin D is in 100 ml of almond milk?
Fortified almond milk typically provides about 120-190 mg of calcium and 1-2.5 mcg (40-100 IU) of vitamin D per 100 ml, which is roughly 290-450 mg calcium and 2.4-6 mcg vitamin D per cup (240 ml / 8 fl oz). Unfortified almond milk contains almost no calcium or vitamin D, so the fortification line on the label is what separates a useful dairy alternative from a flavored drink.
Is almond milk good for weight loss?
Unsweetened almond milk is one of the lowest-calorie beverage bases available, at roughly 12-20 calories per 100 ml, which makes it a useful swap for dairy milk or sugary creamers. It does not promote weight loss by itself, and it is not filling because it contains almost no protein or fiber. Sweetened and barista styles add sugar and oil, so choose unsweetened and measure larger pours.
Is almond milk suitable for lactose intolerance?
Almond milk is naturally lactose-free, so it is usually well tolerated by people with lactose intolerance and is a common dairy substitute in coffee and cereal. It is not suitable for people with a tree nut allergy, and some products carry shared-equipment warnings for other allergens. If you are avoiding dairy for a medical reason, confirm fortification so you do not lose calcium and vitamin D.
Does almond milk have a glycemic index?
Unsweetened almond milk does not have a meaningful glycemic index, because the digestible carbohydrate content of roughly 0.3-0.6 g per 100 ml is too small to test reliably. For people managing blood sugar, unsweetened almond milk is generally a low-impact choice. Sweetened and flavored versions produce a glycemic response that follows their added sugar content, so treat them as sweetened beverages rather than as milk.
How does 100 ml of almond milk compare with 100 ml of oat milk?
Per 100 ml, unsweetened almond milk has fewer calories (about 12-20 versus roughly 40-50 for oat milk) and far less carbohydrate. Oat milk is creamier and higher in natural sugars from oats, which affects blood sugar more. Almond milk is lower in protein than soy but similar to or slightly below oat milk. Both need fortification to be meaningful sources of calcium and vitamin D.
How many calories are in a cup of almond milk?
A cup (240 ml / 8 fl oz) of unsweetened almond milk contains roughly 30-50 calories, based on 12-20 kcal per 100 ml. Sweetened, vanilla, and barista styles are higher at roughly 50-85 calories per cup because of added sugar and oil. Always check the panel, since brands vary.
Is almond milk dairy-free and vegan?
Yes. Almond milk is made from water and ground almonds, so it contains no dairy and is suitable for vegan diets. It is naturally lactose-free. However, it is not suitable for people with a tree nut allergy, and some cartons carry shared-equipment warnings for other allergens.
How we review this guide
- Written by
- Victura Nutrition Team
- Reviewed by
- Victura Editorial Review
- Reference sources
- 10
- Last updated
- Nov 5, 2026
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