Beverages, almond milk, sweetened, vanilla flavor, ready-to-drink
Whole food · Beverages
Photo: Wikipedia
This is a smooth, creamy, plant-based beverage made from almonds, water, and sweeteners, with a distinct vanilla aroma. It offers a light, slightly nutty flavor and a thin, milk-like texture that's less rich than dairy. Nutritionally, it's very low in calories and protein but provides a quick source of carbohydrates, primarily from added sugar.
Calorie split: 4% protein · 70% carbs · 25% fat
↓ Full nutrition💚 Why it's loved
People love its mild, sweet vanilla flavor that seamlessly blends into coffee, smoothies, or cereal without overpowering them. It's a beloved staple in health-conscious and plant-based kitchens for its versatility and light, refreshing taste.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its high added sugar content (6.25g per 100g), which can contribute to blood sugar spikes. As a tree nut product, it is a common allergen and is not suitable for those with almond allergies. To counteract sugar spikes, pair it with a source of protein or healthy fat (like nuts or seeds), or choose an unsweetened variety.
Key benefits
- Dairy-free and lactose-free alternative
- Very low in calories (38 kcal per 100g)
- Source of Vitamin E (often fortified)
- Naturally cholesterol-free
- Suitable for vegan and paleo diets
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Almond milk was a medieval European kitchen staple, used as a dairy substitute during Lent and other fasting periods because it contained no animal products.
Full nutrition (USDA data · scales with serving)
| Water | 91.8 g |
| Energy | 38.0 kcal |
| Energy | 157 kj |
| Protein | 0.42 g |
| Total lipid (fat) | 1.0 g |
| Ash | 0.32 g |
| Carbohydrate, by difference | 6.6 g |
| Fiber, total dietary | 0.40 g |
| Total Sugars | 6.3 g |
| Calcium, Ca | 188 mg |
| Iron, Fe | 0.30 mg |
| Magnesium, Mg | 7.0 mg |
| Phosphorus, P | 8.0 mg |
| Potassium, K | 50.0 mg |
| Sodium, Na | 63.0 mg |
| Zinc, Zn | 0.63 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 0.10 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.18 mg |
| Niacin | 0.07 mg |
| Pantothenic acid | 0.01 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 1.0 mg |
| Vitamin B-12 | 1.3 ug |
| Vitamin B-12, added | 1.3 ug |
| Vitamin A, RAE | 63.0 ug |
| Retinol | 63.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 208 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 2.8 mg |
| Vitamin E, added | 2.8 mg |
| Vitamin D (D2 + D3), International Units | 42.0 iu |
| Vitamin D (D2 + D3) | 1.0 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 | 0.00 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 13:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.63 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.62 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.21 g |
| PUFA 18:2 | 0.21 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Beverages, carbonated, tonic water — USDA does not publish this profile for Beverages.
| Tryptophan | 0.00 g |
| Threonine | 0.00 g |
| Isoleucine | 0.00 g |
| Leucine | 0.00 g |
| Lysine | 0.00 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.00 g |
| Tyrosine | 0.00 g |
| Valine | 0.00 g |
| Arginine | 0.00 g |
| Histidine | 0.00 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.00 g |
| Glutamic acid | 0.00 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
Is almond milk a good source of protein?
No, it is very low in protein (about 0.4g per 100g). It is not a substitute for dairy or soy milk if protein intake is a primary goal.
Why is it so low in calories?
Almond milk is mostly water. The almonds are blended and strained, leaving behind much of the calorie-dense fat and protein found in whole almonds.
Can I use it in cooking and baking?
Yes, it works well in recipes like pancakes, muffins, and sauces. However, its thin consistency and added sugar may affect the final texture and sweetness of dishes.
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 0.38 kcal/g · 4% calories from protein · 0.4 g fiber · 6.3 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: 1.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.