Nutrition for Almond Milk

Calories, Protein, Vitamins and More


image of almond milk source

Almond Milk Nutrition Summary

One cup of almond milk (262 grams) contains 39 calories and 1 grams of protein. Almond milk consist of 97% water, 1% carbohydrates, 1% fat, and less than 1% of protein.

Almond milk is an excellent source of many nutrients, including Vitamin D, calcium and Vitamin E. It also contains significant amounts of potassium.

In one cup of almond milk:

  • Calories: 39
  • Protein: 1 g
  • Sugar: 2.1 g
  • Dietary fiber: 0.5 g
  • Fat: 2.5 g, (Saturated: 0.2 g)
  • Sodium: 188.6 mg
There is no significant amounts of cholesterol in almond milk.

See the Almond Milk Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Beverages, almond milk, unsweetened, shelf stable.

Calories in Almond Milk

Almond milk has 39 calories per cup or 15 calories for every 100 grams. Most of its calories are from fat and carbohydrates.

56 percent of calories in almond milk are from fat, 34% of calories are from carbohydrates and 10% of calories are from protein.

Calories from Carbs

A good portion, or 34% of the calories in almond milk are from carbohydrates. The carbs in almond milk are mostly in the form of dietary fiber, sugar and starch (18%, 75% and 7%). 1 cup of almond milk has 2% of daily values or 0.5 grams of dietary fiber.

  • Dietary fiber: 0.5 g
  • Sugar: 2.1 g
  • Starch: 0.2 g

Calories from Fat

The majority, or 56% of the calories in almond milk are from fat. Almond milk is very low in total fat, with 2.5 grams or 4% of recommended daily values per cup. It also is cholestrol free. Most of the fat in almond milk are healthier unsaturated fats:

  • Total fat: 2.5 g
  • Saturated fat: 0.2 g
  • Monounsaturated fat: 1.5 g
  • Polyunsaturated fat: 0.6 g
There is no significant amounts of cholestrol in almond milk.

Omega-6 in Almond Milk

A source of omega-6 fatty acids, every cup of almond milk contains a total of 0.7 grams of omega-6. In addition, a large portion of the omega-6 in almond milk comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.66 g

Calories Similar to Almond Milk

Some other beverages or drinks with similar calories to almond milk by weight:

Protein in Almond Milk

One cup of almond milk has 1 grams of protein or about 2% of daily recommended intake. Almond milk is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 1.05 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in almond milk.

Protein Similar to Almond Milk

Some other beverages or drinks with similar amounts of protein to almond milk by weight:

Vitamins and Minerals in Almond Milk

An good source of nutrients, almond milk contains abundant amounts of calcium and Vitamin E. In fact, a single cup of almond milk contains 111% of recommended daily values or 16.6 mg of Vitamin E. Also an excellent source of calcium, a single cup of almond milk contains 48% of recommended daily values or 482.1 mg of calcium.

Vitamins in almond milk (1 cup):
  • Niacin: 0.2 mg
  • Vitamin e: 16.6 mg
  • Folate: 2.6 ug
Minerals in almond milk (1 cup):
  • Calcium: 482.1 mg
  • Potassium: 175.5 mg
  • Iron: 0.7 mg
  • Magnesium: 15.7 mg
  • Zinc: 0.2 mg
  • Selenium: 0.3 ug
  • Phosphorus: 23.6 mg
  • Copper: 0.1 mg
  • Manganese: 0.1 mg
  • Choline: 8.1 mg
There is no significant amounts of vitamin a, thiamin, riboflavin, pantothenic acid, vitamin b6, vitamin c, vitamin b12 or vitamin k in almond milk.

Similar to Almond Milk for Vitamin E

Here are some other beverages or drinks with similarly abundant amounts of Vitamin E to almond milk:

Almond Milk Nutrition Chart

Almond Milk:

( - g )

calories
KCAL %
carbohydrates
G %
dietary fiber
G %
sugar G
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
protein
G %
Vitamin D
IU %
calcium
MG %
iron
MG %
magnesium
MG %
potassium
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
pantothenic acid (Vitamin B5)
MG %
folate (Vitamin B9)
UG %
Vitamin E
MG %
selenium
UG %
zinc
MG %
Water G
manganese
MG %
copper
MG %
sodium
MG %
phosphorus
MG %
Starch G
choline
MG %
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Almond Milk in Cooking

Almond milk is in the top 25% most popular ingredients for recipes. Most recipes call for one or two cups of almond milk.

Friends and Relatives of Almond Milk

Foods commonly cooked with almond milk: Other similar relatives:


get Nutrition for food