Almond milk protein per 100ml
A practical, evidence-based guide to protein in almond milk, with per-100ml and per-cup comparisons.
Written by Victura Nutrition TeamReviewed by Victura Editorial ReviewLast updated Nov 2, 2026
Quick answer
Plain unsweetened almond milk usually has about 0.4–0.6 g protein per 100 ml (3.4 fl oz; roughly 100 g). Sweetened versions are similar unless fortified. Protein-fortified almond milks can be higher, so check the label.
A practical, evidence-based guide to protein in almond milk, with per-100ml and per-cup comparisons.
Key takeaways
- Unsweetened almond milk has about 0.4–0.6 g protein per 100 ml, or 1–1.5 g per cup.
- Sweetened almond milk adds sugar and calories, not protein, unless the label says protein-fortified.
- Soy milk is the highest-protein common plant milk at about 2.8–3.5 g per 100 ml.
- Use almond milk as a low-protein mixer and get protein from yogurt, eggs, tofu, beans, or powder.
- Check fortified calcium, vitamin D, and B12 if almond milk replaces cow's milk.
What the evidence says about protein in almond milk
Research-backedAlmond milk is a low-protein drink. Plain, unsweetened almond milk typically provides about 0.4–0.6 g protein per 100 ml (about 3.4 fl oz; roughly 100 g). That is roughly 1.0–1.5 g protein per cup (240 ml / 8 fl oz; about 240 g).
Protein-fortified products can be higher, so the label is the final authority.
Quick reference: protein in almond milk and common alternatives
| Drink | Protein per 100 ml (3.4 fl oz; about 100 g) | Protein per cup (240 ml / 8 fl oz; about 240 g) | Calories per cup | Practical note |
|---|---|---|---|---|
| Unsweetened almond milk | 0.4–0.6 g | 1.0–1.5 g | 30–40 kcal | Low-protein mixer |
| Sweetened almond milk | 0.4–0.8 g | 1–2 g | 60–90 kcal | Sugar adds calories, not protein |
| Soy milk, unsweetened | 2.8–3.5 g | 7–8 g | 80–110 kcal | Highest-protein common plant milk |
| Oat milk, unsweetened | 0.8–1.2 g | 2–4 g | 90–130 kcal | Protein still modest; carbs vary |
| Cow's milk, 2% | 3.3–3.5 g | 8 g | 120 kcal | Complete protein |
Why almond milk is low in protein
Almonds contain protein, but almond milk is mostly water. Many commercial almond milks contain a small percentage of almonds, so the nut protein is diluted.
Sweeteners, flavors, and thickeners do not add protein. For most plain products, the protein line stays under 1 g per 100 ml.
USDA nutrient records and product labels show this range. For calorie context, see almond milk calories per 100ml.
Sweetened, unsweetened, and fortified versions
Sweetened almond milk usually has the same protein as unsweetened almond milk; the main difference is sugar and calories. Protein almond milk is different because manufacturers add pea, soy, or other protein. Those products can supply several times more protein—often 3–10 g per cup (240 ml / 8 fl oz; about 240 g), depending on the brand.
Compare the protein line per 100 ml and per cup, not just the front-of-pack claim.
Almond milk versus soy, oat, and cow's milk
The table below shows approximate nutrient values per 100 ml (3.4 fl oz; about 100 g). Values vary by brand, fortification, and sweetening.
| Milk | Calories | Protein | Fat | Carbs | Fiber | Key vitamins | Key minerals | Glycemic index |
|---|---|---|---|---|---|---|---|---|
| Unsweetened almond milk | 15–20 kcal | 0.4–0.6 g | 1.1–1.3 g | 0.5–1.0 g | 0.2–0.5 g | Vitamin E; D and B12 if fortified | Calcium if fortified | Low; not established |
| Soy milk, unsweetened | 33–45 kcal | 2.8–3.5 g | 1.5–2.0 g | 1–2 g | 0.4–0.6 g | B12 and D if fortified | Calcium, potassium | Low |
| Oat milk, unsweetened | 40–50 kcal | 0.8–1.2 g | 1.2–1.5 g | 6–8 g | 0.7–1.0 g | B12 and D if fortified | Calcium if fortified | Moderate; varies by brand |
| Cow's milk, 2% | 50–55 kcal | 3.3–3.5 g | 1.8–2.0 g | 4.7–5.0 g | 0 g | Riboflavin, B12, D if fortified | Calcium, phosphorus, potassium | Low |
For a full side-by-side, see the plant milk protein comparison, plus soy milk protein per 100ml and oat milk protein per 100ml.
Does almond milk fit a high-protein diet?
Usually not as a primary protein source. General adult protein needs are about 0.8 g per kg body weight per day; active people often target more. For a 70 kg (154 lb) adult, 0.8 g/kg is about 56 g per day.
If almond milk supplies 1–1.5 g per cup, it would take dozens of cups to meet that target alone. Pair it with protein foods and use the daily protein calculator to set a realistic target.
Practical ways to keep protein up
- Use 1 cup (240 ml / 8 fl oz; about 240 g) unsweetened almond milk in a smoothie with 1 scoop (30 g / about 1 oz) protein powder, which adds 20–30 g protein depending on the product.
- Pair 1 cup (240 ml / 8 fl oz; about 240 g) almond milk with 3/4 cup (about 170 g / 6 oz) plain Greek yogurt for roughly 15–20 g protein.
- Add 1/2 cup (about 100 g / 3.5 oz) cooked lentils or 1/2 cup (about 85 g / 3 oz) tofu to meals that use almond milk as a drink.
- Swap to soy milk when you want the milk itself to carry protein: 1 cup (240 ml / 8 fl oz; about 240 g) soy milk has about 7–8 g.
Bottom line: Unsweetened almond milk supplies only about 0.4–0.6 g protein per 100 ml, so treat it as a low-protein beverage and build meals around beans, dairy, eggs, soy, or other protein foods.
What Victura members do with almond milk
Community insightWhat members actually do with almond milk
In anonymized Victura meal logs, almond milk shows up most often as a coffee splash, smoothie base, or cereal partner. Members who want a protein-rich breakfast usually add eggs, Greek yogurt, tofu, or protein powder rather than relying on almond milk alone. That pattern fits the nutrition data: almond milk is a low-protein ingredient, not a protein food.
Common portion patterns
- Coffee splash: 2 tbsp (30 ml / 1 fl oz; about 30 g) adds only about 0.1–0.2 g protein and 4–6 kcal.
- Smoothie base: 1 cup (240 ml / 8 fl oz; about 240 g) adds about 1–1.5 g protein; add 1/2 cup (about 120 g / 4.3 oz) Greek yogurt for 10–12 g more.
- Cereal: 1 cup (240 ml / 8 fl oz; about 240 g) over 1 cup (about 40 g / 1.4 oz) oats gives a low-protein start unless you add milk, yogurt, or nuts.
- Protein swap: 2/3 cup (160 ml / 5.4 fl oz; about 160 g) soy milk instead of almond milk can add roughly 4–5 g protein.
Shopping and label habits
Members often compare 'original' and 'unsweetened' for sugar, but the protein number is usually similar. If protein is the goal, look for 'protein' on the front of the carton and check the panel per 100 ml and per cup.
Also check calcium, vitamin D, and vitamin B12 if almond milk replaces dairy. People with a nut allergy should choose a different beverage.
References
- USDA FoodData Central: Nutrient values for almond milk and other milks(usda)
- NIH Office of Dietary Supplements: Nutrient recommendations and fact sheets(nih_ods)
- PubMed: Peer-reviewed research on plant-based milk alternatives(pubmed)
- Harvard T.H. Chan School of Public Health: Protein(harvard)
- FDA: Nutrition Facts Label(fda)
Frequently asked questions
People also ask
How much protein is in 100ml of almond milk?
Plain unsweetened almond milk usually has about 0.4–0.6 g protein per 100 ml (3.4 fl oz; roughly 100 g). Sweetened versions are similar unless fortified. Protein-fortified almond milks can be higher, so check the label.
Is almond milk high or low in protein?
Low. Compared with soy milk at about 2.8–3.5 g per 100 ml and cow's milk at about 3.3–3.5 g per 100 ml, almond milk supplies a small amount. It is not a meaningful protein source on its own.
Which plant-based milk has the most protein per 100ml?
Soy milk is usually the highest among common unsweetened plant milks, at roughly 2.8–3.5 g per 100 ml. Pea-protein blends can be higher. Oat milk is usually 0.8–1.2 g, and almond milk about 0.4–0.6 g.
Is 0.4–1g of protein per 100ml of almond milk enough for a meal?
No. A cup (240 ml / 8 fl oz; about 240 g) provides only about 1–2 g. A meal needs protein from eggs, yogurt, tofu, beans, fish, poultry, or a protein supplement if you choose.
Does sweetened almond milk have more protein than unsweetened?
Usually no. Sweetening adds sugar and calories, not protein. Only products with added protein, often labeled protein almond milk, will show a higher protein number.
Can almond milk replace cow's milk for protein needs?
Not gram for gram. Cow's milk has about 8 g protein per cup (240 ml / 8 fl oz; about 240 g), while unsweetened almond milk has about 1–1.5 g. If you avoid dairy, use soy milk or other protein foods to close the gap.
How much protein is in a cup of almond milk?
A cup of unsweetened almond milk (240 ml / 8 fl oz; about 240 g) provides about 1–1.5 g protein. Protein-fortified almond milks can supply more, so check the label per cup.
Is almond milk a good source of protein?
No. At roughly 0.4–0.6 g per 100 ml, almond milk is a low-protein drink. Soy milk (about 2.8–3.5 g per 100 ml) and cow's milk (about 3.3–3.5 g per 100 ml) supply far more protein.
Does almond milk have more protein than oat milk?
Usually no. Unsweetened oat milk typically has about 0.8–1.2 g protein per 100 ml, while unsweetened almond milk has about 0.4–0.6 g. Fortified versions vary by brand.
How we review this guide
- Written by
- Victura Nutrition Team
- Reviewed by
- Victura Editorial Review
- Reference sources
- 7
- Last updated
- Nov 2, 2026
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