Almond milk vs milk: which is healthier?

Almond milk is more nutrient-dense, scoring 90/100 against 31/100 for milk. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Almond milk

90/100Excellent nutrient density

15 kcal per 100 g. 1 cup (240 ml): 240 g

Higher score

Milk

31/100Lower nutrient density

61 kcal per 100 g. 1 cup (240 ml): 244 g

Which to pick for your goal

Fewer caloriesAlmond milk15 vs 61 kcal per 100 g
More proteinMilk0.4 vs 3.1 g per 100 g
More fiberAbout even0.2 vs 0 g per 100 g
Less sugarAlmond milk0.8 vs 5 g per 100 g
More potassiumMilk67 vs 132 mg per 100 g
Less saturated fatAlmond milk<0.1 vs 1.9 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Almond milk, 100 g	Milk, 100 g	Almond milk, 240 g	Milk, 244 g
Calories	15 kcal	61 kcal	36 kcal	149 kcal
Protein	0.4 g	3.1 g	1 g	7.7 g
Carbohydrates	1.3 g	4.8 g	3.1 g	12 g
Sugars	0.8 g	5 g	1.9 g	12 g
Fiber	0.2 g	0 g	0.5 g	0 g
Fat	1 g	3.3 g	2.3 g	7.9 g
Saturated fat	<0.1 g	1.9 g	0.2 g	4.6 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	0 µg	46 µg	0 µg	112 µg
Potassium	67 mg	132 mg	161 mg	322 mg
Iron	0.3 mg	<0.1 mg	0.7 mg	<0.1 mg
Calcium	184 mg	113 mg	442 mg	276 mg
Magnesium	6 mg	10 mg	14 mg	24 mg
Sodium	72 mg	43 mg	173 mg	105 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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