Dairy

Almond milk nutrition, every number, sourced.

1 cup of almond milk lands at 39 calories and brings 1 g of protein with it. Specifically, this is the USDA record “Beverages, almond milk, unsweetened, shelf stable”. Its real contribution is vitamin E and calcium. Pick a portion in the panel and it recalculates on the spot; the nutrient table further down moves with it.

By Alen Yaco · Updated 20 September 2026

Figures: USDA FoodData Central, record 174832. Calculated in your browser; nothing is uploaded.

Almond milk calories by portion

The short answer is 39 calories for 1 cup of almond milk. By weight that is 15 per 100 g, and the table gives the other common portions.

Almond milk and its protein content

The protein count for 1 cup of almond milk is 1 g, equal to 2 percent of the Daily Value. Protein is close to absent in almond milk. Its calories come from fat instead.

Divide its calories by source and you get 10 percent from protein, 56 percent from fat and 34 percent from carbohydrate.

What to know before you buy almond milk

Almond milk is water blended with ground almonds, then strained. It is sold in ambient cartons or chilled bottles. Look for unsweetened varieties to keep control of sugar levels. Check the label for stabilisers and emulsifiers, which some brands add to prevent separation. Pure versions contain only nuts and water.

This liquid behaves differently to dairy because it lacks the same fat structure. It splits and curdles easily when boiled or added to acidic hot liquids. The commonest mistake is overheating it, which causes the nut solids to separate from the water. Warm it gently over low heat, stirring constantly to prevent scorching.

Its light, nutty flavour suits breakfast porridges and baked goods. In savoury cooking, use it in mild South Asian curries as a lighter alternative to coconut cream. It works well in traditional European puddings, where its nuttiness complements stone fruits, vanilla, and cocoa. Shake the carton before pouring.

The complete almond milk breakdown

1 cup of almond milk delivers vitamin E at 111 percent of a day, calcium at 37 percent of a day. Everything else USDA reports for it is in the table, scaled to your serving.

Almond milk against a daily budget

If you eat 2,000 calories a day, 1 cup of almond milk accounts for 2 percent of them, and for 2 percent of the 50 g protein benchmark. To replace 2,000 with your real number, use the TDEE calculator; to turn that into targets, the macro calculator.

Recipes that start with almond milk

Written by the Calorie Counter Team. The nutrition under each one is not an estimate: every ingredient is matched to its USDA FoodData Central record and the totals are summed from those, then divided by the servings.

Breakfast · British

Almond Milk Porridge

A warm breakfast porridge made with rolled oats and almond milk.

15 min · serves 2

266kcal

7.6gprotein

5.7gfat

47gcarbs

Ingredients

• 100g rolled oats 100 g
• 500g unsweetened almond milk 500 g
• 2g table salt 2 g
• 30g maple syrup 30 g

Method

1. Combine the rolled oats, almond milk, and table salt in a saucepan.
2. Bring the mixture to a boil over medium heat.
3. Reduce the heat to low and simmer for 10 minutes while stirring.
4. Divide the porridge into two bowls and top with the maple syrup.

Nutrition per serving, calculated across 4 USDA ingredient records. Expect small differences once cooked.

Lunch · French

Creamy Cauliflower Soup

A smooth, blended vegetable soup with a base of cauliflower and almond milk.

35 min · serves 4

99kcal

3.5gprotein

5.2gfat

12gcarbs

Ingredients

• 15g olive oil 15 g
• 150g chopped raw onion 150 g
• 500g cauliflower florets 500 g
• 400g vegetable broth 400 g
• 400g unsweetened almond milk 400 g
• 5g table salt 5 g

Method

1. Heat the olive oil in a large saucepan over medium heat.
2. Cook the onion for 5 minutes until soft.
3. Add the cauliflower florets, vegetable broth, and table salt, then simmer for 15 minutes.
4. Pour in the almond milk and warm the soup for 2 minutes without boiling.
5. Blend the soup with a hand blender until smooth.

Per serving, from 6 USDA FoodData Central records. Cooking changes weight and some nutrients; treat these as close rather than exact.

Snack · American

Chia Seed Pudding

A chilled snack of chia seeds hydrated in almond milk and maple syrup.

245 min · serves 2

149kcal

3.8gprotein

7.4gfat

17gcarbs

Ingredients

• 40g chia seeds 40 g
• 250g unsweetened almond milk 250 g
• 20g maple syrup 20 g
• 5g vanilla extract 5 g

Method

1. Whisk the chia seeds, almond milk, maple syrup, and vanilla extract in a bowl.
2. Allow the mixture to stand at room temperature for 10 minutes.
3. Whisk the mixture a second time to disperse any clumps.
4. Cover the bowl and refrigerate for 4 hours before serving.

Summed from 4 USDA records and divided by servings. Heat alters weight and a few nutrients, so read it as a close figure.

Calorie Counter Team, food critic

Putting almond milk on a plate

Here is almond milk as part of a plate, with each component taken from its own USDA record and the total added up.

Almond milk against other dairy

Here is how almond milk sits among its neighbours per 100 g; the form column keeps raw and cooked apart.

Almond milk, asked and answered

How many calories does 1 cup of almond milk have?

39 calories, according to USDA FoodData Central: the record is “Beverages, almond milk, unsweetened, shelf stable”, FDC 174832. That works out at 15 per 100 g.

How much protein does almond milk have?

0.4 g per 100 g, so 1 cup of almond milk supplies 1 g. Against the Daily Value that is 2 percent.

Can you eat almond milk when trying to lose weight?

No food causes or prevents weight loss on its own. The useful facts are that 1 cup of almond milk is 39 calories with 1 g of protein, which makes 11 percent of its calories protein; which means it needs a protein-rich partner on the plate.

What vitamins and minerals does almond milk have?

1 cup of almond milk is strongest in vitamin E at 111 percent, calcium at 37 percent. Other nutrients are present in smaller amounts and are listed in the profile table.

Why does almond milk curdle when added to hot coffee?

The acidity and high heat of coffee cause the nut particles in the milk to clump together. To prevent this, warm the milk slightly before combining them, or pour the coffee slowly into the milk.

Can almond milk be frozen for later use in recipes?

Yes, but freezing alters the texture. Upon thawing, the water and nut solids will separate, leaving a grainy liquid. Only freeze it if you intend to use it for baking or smoothies.

Sources

• Beverages, almond milk, unsweetened, shelf stable — USDA FoodData Central, FDC ID 174832
• Daily Values for nutrition labelling, 21 CFR 101.9