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Almond Milk Nutrition Facts: Is Almond Milk Good for You?
Unsweetened almond milk is a very low-calorie beverage that is high in vitamin E and a good source of calcium. It contains very little protein, fat, or carbohydrates compared to dairy or soy milk. Whether it is a healthy choice depends on the portion size and what is included in the rest of your diet, as it provides some vitamins but is not a significant source of most major nutrients.
Per 100 g · Beverages, almond milk, unsweetened, shelf stable
What stands out in almond milk
- Low in calories. A 100-gram serving of unsweetened almond milk contains 15 calories. This is less than the same amount of skim milk (34 calories), soy milk (54 calories), or whole milk (61 calories).
- High in vitamin E. This almond milk is high in vitamin E, providing 6.3 mg per 100 grams. This amount supplies 42% of the Daily Value for this nutrient.
- Good source of calcium. It is a good source of calcium, with 184 mg per 100 grams. This serving provides 14% of the Daily Value for calcium.
- Low in protein and fat. Unsweetened almond milk has about 0.4 grams of protein and 1 gram of total fat per 100 grams. It contains no cholesterol and less than 0.1 grams of saturated fat.
What to keep in mind
- This nutritional information is for unsweetened, shelf-stable almond milk; sweetened or refrigerated versions can have different nutritional profiles, particularly for sugar.
- While low in calories, it is also very low in protein compared to dairy milk or soy milk.
- Each 100-gram serving contains 72 mg of sodium.
Almond Milk nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 15 kcal | – |
| Protein | 0.4 g | 1% |
| Total fat | 0.96 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Monounsaturated fat | 0.59 g | – |
| Polyunsaturated fat | 0.24 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 1.3 g | 0% |
| Dietary fiber | 0.2 g | 1% |
| Total sugars | 0.81 g | – |
| Water | 96.5 g | – |
| Sodium | 72 mg | 3% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 67 mg | 1% |
| Calcium | 184 mg | 14% |
| Iron | 0.28 mg | 2% |
| Magnesium | 6 mg | 1% |
| Phosphorus | 9 mg | 1% |
| Zinc | 0.06 mg | 1% |
| Copper | 0.02 mg | 2% |
| Manganese | 0.04 mg | 2% |
| Selenium | 0.1 mcg | 0% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1 mcg | 5% |
| Vitamin E | 6.3 mg | 42% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0 mg | 0% |
| Riboflavin (B2) | 0.01 mg | 1% |
| Niacin (B3) | 0.07 mg | 0% |
| Vitamin B6 | 0 mg | 0% |
| Folate (DFE) | 1 mcg | 0% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 3.1 mg | 1% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Almond Milk by portion
The data is based on a 100-gram serving, which is less than half a cup. A more typical serving size is 1 cup, which weighs 262 grams. One cup of this unsweetened almond milk provides 39 calories, about 1 gram of protein, 3.4 grams of carbohydrates, and 2.5 grams of fat. This portion also contains about 2.1 grams of total sugars and 0.5 grams of dietary fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 262 g | 39 | 1 g | 3.4 g | 0.5 g | 2.5 g |
How almond milk compares with other dairy, egg and plant-milk foods
Among 15 dairy, egg, and plant-milk foods, this unsweetened almond milk ranks as the lowest or second-lowest for calories and protein. It ranks higher for its dietary fiber content (2nd out of 15) and calcium (4th out of 15). When compared to other milks per 100 grams, its 15 calories and 0.4 grams of protein are significantly less than what is found in skim milk (34 calories, 3.4 g protein), soy milk (54 calories, 3.3 g protein), or whole milk (61 calories, 3.1 g protein). Unlike dairy milk, it contains no cholesterol.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Almond Milk | 15 | 0.4 g | 1.3 g | 0.2 g | 0.96 g |
| Skim Milk | 34 | 3.4 g | 5 g | 0 g | 0.08 g |
| Soy Milk | 54 | 3.3 g | 6.3 g | 0.6 g | 1.8 g |
| Egg Whites | 52 | 10.9 g | 0.73 g | 0 g | 0.17 g |
| Whole Milk | 61 | 3.1 g | 4.8 g | 0 g | 3.2 g |
Quick answers
How many calories are in a cup of unsweetened almond milk?
One cup (262 g) of unsweetened, shelf-stable almond milk contains 39 calories.
How much protein is in unsweetened almond milk?
Unsweetened almond milk is very low in protein. A 100-gram serving has 0.4 grams, and a full cup has about 1 gram of protein.
How much sugar is in unsweetened almond milk?
This type of almond milk contains very little sugar. There are 0.81 grams of total sugars per 100 grams, or about 2.1 grams per cup.
When to talk to a doctor or dietitian
- Almond Milk contains tree nuts, one of the major food allergens in the US. If you have a known or suspected tree nuts allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how almond milk fits your situation.
Last updated October 21, 2026