Almond milk vs rice milk: which is healthier?

Almond milk is more nutrient-dense, scoring 93/100 against 45/100 for rice milk. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Almond milk

93/100Excellent nutrient density

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

Higher score

Rice milk

45/100Moderate nutrient density

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

Which to pick for your goal

Fewer caloriesAlmond milk15 vs 47 kcal per 100 g
More proteinAbout even0.4 vs 0.3 g per 100 g
More fiberAbout even0.2 vs 0.3 g per 100 g
Less sugarAlmond milk0.8 vs 5.3 g per 100 g
More potassiumAlmond milk67 vs 27 mg per 100 g
Less saturated fatAbout even<0.1 vs 0 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	Rice milk, 100 g	Almond milk, 240 g	Rice milk, 240 g
Calories	15 kcal	47 kcal	36 kcal	113 kcal
Protein	0.4 g	0.3 g	1 g	0.7 g
Carbohydrates	1.3 g	9.2 g	3.1 g	22 g
Sugars	0.8 g	5.3 g	1.9 g	13 g
Fiber	0.2 g	0.3 g	0.5 g	0.7 g
Fat	1 g	1 g	2.3 g	2.3 g
Saturated fat	<0.1 g	0 g	0.2 g	0 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	0 µg	63 µg	0 µg	151 µg
Potassium	67 mg	27 mg	161 mg	65 mg
Iron	0.3 mg	0.2 mg	0.7 mg	0.5 mg
Calcium	184 mg	118 mg	442 mg	283 mg
Magnesium	6 mg	11 mg	14 mg	26 mg
Sodium	72 mg	39 mg	173 mg	94 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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