Almond Milk
A light, low-calorie plant milk — but very low in protein.
Nutrition per 100 g
Standardised to 100 g of almond milk for fair comparison. Typical serving: 250 ml unsweetened, fortified (250 g) — 33 kcal per 250 g serving.
| Nutrient | Per 100 g | Per serving (250 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 13 kcal | 33 kcal | 100 kcal |
| Protein | 0.4 g | 1 g | 3 g |
| Carbohydrate | 0.6 g | 1.5 g | 4.5 g |
| Fat | 1.1 g | 2.8 g | 8.5 g |
| Fibre | 0.2 g | 0.5 g | 1.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of almond milk, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (250 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin D | 1.6 µg | 4 µg | 8% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.005 mg | 0.013 mg | <1% |
| Riboflavin | 0.083 mg | 0.21 mg | 6% |
| Niacin | 0.089 mg | 0.22 mg | <1% |
| Vitamin B6 | 0 mg | 0 mg | 0% |
| Folate | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0.45 µg | 1.1 µg | 19% |
| Minerals | |||
| Calcium | 158 mg | 395 mg | 12% |
| Iron | 0.12 mg | 0.3 mg | <1% |
| Magnesium | 8.2 mg | 20.5 mg | 2% |
| Phosphorus | 19.1 mg | 47.8 mg | 2% |
| Potassium | 49.3 mg | 123 mg | 1% |
| Sodium | 59.2 mg | 148 mg | 3% |
| Zinc | 0.077 mg | 0.19 mg | <1% |
| Copper | 0.027 mg | 0.068 mg | 3% |
| Manganese | 0.056 mg | 0.14 mg | 2% |
Source: USDA FoodData Central — Almond milk, unsweetened, plain, refrigerated
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat almond milk?
- Very low in calories.
- Fortified versions match dairy for calcium.
How to include it
- Use in smoothies and cereal.
- Add a protein source separately at breakfast.
Things to consider
- Provides almost no protein, unlike dairy or soy.
- Not suitable for nut allergy.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Soy Milk
The only common plant milk with protein comparable to dairy.
- kcal
- 32
- protein
- 2.8 g
- fibre
- 0.6 g
per 100 g · Typical serving: 250 ml unsweetened, fortified (250 g)
Oat Milk
A creamy plant milk that foams well, but is low in protein.
- kcal
- 48
- protein
- 1.2 g
- fibre
- 0.8 g
per 100 g · Typical serving: 250 ml fortified (250 g)
Almonds
An energy-dense nut providing unsaturated fat, fibre, vitamin E and magnesium.
- kcal
- 580
- protein
- 21.3 g
- fibre
- 12.3 g
per 100 g · Typical serving: 30 g
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