Almond milk, NFS
Common food
Photo: Wikipedia
Almond milk, NFS (Not Further Specified) is a smooth, creamy plant-based beverage made from ground almonds and water, with a delicate, subtly nutty flavor and a light, pourable texture. It's a low-calorie, dairy-free alternative often enjoyed in coffee, cereal, or smoothies. Nutritionally, it's very light, providing minimal protein and fat while being a source of calcium and vitamin D when fortified.
Calorie split: 11% protein · 32% carbs · 57% fat
↓ Full nutrition💚 Why it's loved
People love its mild, versatile flavor that complements coffee and cereal without overpowering them, and its smooth, creamy texture makes it a satisfying dairy substitute. It's also a cultural staple in modern plant-based and wellness-focused diets.
⚠️ Watch-outs & how to enjoy it better
It is very low in protein (0.54g/100g) and fiber (0g/100g), so it won't keep you full for long. As a common tree nut, it's a major allergen for some. To counteract the low protein, pair it with a protein-rich food like nuts, seeds, or yogurt. For blood sugar management, note it contains 1.2g of sugar per 100g; choose unsweetened versions and be mindful of portion sizes.
Key benefits
- Naturally low in calories (20 kcal/100g).
- Dairy-free and lactose-free, suitable for vegans and lactose-intolerant individuals.
- Often fortified with calcium and vitamin D, supporting bone health.
- Can be a good base for light, creamy sauces or dressings.
- Provides a small amount of healthy monounsaturated fats from almonds.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The commercial almond milk we drink today is a modern invention; historically, almond milk was a crucial medieval European ingredient, especially during Lent and other fast days when dairy was forbidden.
Full nutrition (USDA data · scales with serving)
| Water | 96.2 g |
| Energy | 20.0 kcal |
| Protein | 0.54 g |
| Total lipid (fat) | 1.2 g |
| Carbohydrate, by difference | 1.5 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.2 g |
| Calcium, Ca | 171 mg |
| Iron, Fe | 0.29 mg |
| Magnesium, Mg | 7.0 mg |
| Phosphorus, P | 30.0 mg |
| Potassium, K | 31.0 mg |
| Sodium, Na | 59.0 mg |
| Zinc, Zn | 0.17 mg |
| Copper, Cu | 0.02 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.07 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 3.1 mg |
| Vitamin B-12 | 0.34 ug |
| Vitamin B-12, added | 0.34 ug |
| Vitamin A, RAE | 41.0 ug |
| Retinol | 41.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 3.3 mg |
| Vitamin E, added | 3.3 mg |
| Vitamin D (D2 + D3) | 0.90 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.10 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.08 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.72 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.71 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.27 g |
| PUFA 18:2 | 0.27 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Beverages, almond milk, chocolate, ready-to-drink — USDA does not publish this profile for Almond milk.
| Tryptophan | 0.01 g |
| Threonine | 0.01 g |
| Isoleucine | 0.02 g |
| Leucine | 0.04 g |
| Lysine | 0.01 g |
| Methionine | 0.00 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.03 g |
| Tyrosine | 0.01 g |
| Valine | 0.02 g |
| Arginine | 0.06 g |
| Histidine | 0.01 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.07 g |
| Glutamic acid | 0.17 g |
| Glycine | 0.04 g |
| Proline | 0.03 g |
| Serine | 0.02 g |
FAQ
Is almond milk a good source of protein?
No, almond milk is very low in protein (about 0.5g per 100g). It is not a substitute for the protein found in dairy or soy milk.
Why is my almond milk curdling in hot coffee?
The acidity and heat of coffee can cause the proteins in almond milk to coagulate. Using a barista blend, which contains stabilizers, or adding the milk slowly while stirring can help prevent this.
How does the nutrition of unsweetened vs. sweetened almond milk compare?
Unsweetened almond milk has negligible sugar and calories. Sweetened versions can have 5-7g of added sugar per cup, significantly increasing the calorie and carbohydrate content.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.20 kcal/g · 11% calories from protein · 0.0 g fiber · 1.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.90 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.