How healthy is almond milk?
Is almond milk healthy? Yes, for most people. Almond milk scores 90/100 on the HowHealthyIs Score: 100 g provides 15 kcal, 6.3 mg vitamin E and 184 mg calcium. Unsweetened almond milk is very low in calories; many brands are fortified with calcium and vitamins D and E. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Almond milk ranks higher than 90% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E100%
- Calcium71%
- Iron8%
- Magnesium7%
- Potassium7%
- Protein4%
- Fiber4%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat2%
- Added sugars0%
- Sodium16%
Raw NRF9.3: 200 minus 18 = 183. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in almond milk?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 15 kcal | 36 kcal | |
| Protein | 0.4 g | 1 g | 2% |
| Carbohydrates | 1.3 g | 3.1 g | 1% |
| Fiber | 0.2 g | 0.5 g | 2% |
| Sugars | 0.8 g | 1.9 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 1 g | 2.3 g | 3% |
| Saturated fat | <0.1 g | 0.2 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 6.3 mg | 15 mg | 101% |
| Minerals | |||
| Calcium | 184 mg | 442 mg | 34% |
| Iron | 0.3 mg | 0.7 mg | 4% |
| Potassium | 67 mg | 161 mg | 3% |
| Magnesium | 6 mg | 14 mg | 3% |
| Sodium | 72 mg | 173 mg | 8% |
Source: USDA FoodData Central, "Beverages, almond milk, unsweetened, shelf stable" (FDC 174832). Values rounded.
Why is almond milk good for you?
- 15 mg vitamin E in 1 cup (240 ml), 101% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
- 442 mg calcium in 1 cup (240 ml), 34% of the daily value. Calcium is needed for the maintenance of normal bones.
Good ways to use it
- Coffee and cereal
- A low-calorie dairy-free milk
What should you watch out for?
- Very low in protein compared with dairy or soy milk. Check that it is unsweetened and fortified.
Similar foods
Almond milk is already one of the most nutrient-dense drinks we cover.