Yogurt, almond milk
Common food
Photo: Wikipedia
This is a creamy, dairy-free yogurt alternative made from fermented almond milk, offering a smooth, slightly tangy flavor with a lighter body than traditional yogurt. Its nutrition profile is defined by a moderate calorie count and a notable fat content from almonds, while providing a modest protein boost. It's a popular choice for those seeking a plant-based, lower-carb option with a satisfying, spoonable texture.
Calorie split: 10% protein · 41% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love it for its creamy, indulgent texture and subtle nutty flavor that pairs beautifully with granola or fruit. It's celebrated as a versatile, guilt-free base for both sweet breakfasts and savory dips, fitting seamlessly into modern, health-conscious eating patterns.
⚠️ Watch-outs & how to enjoy it better
Its lower protein content compared to Greek yogurt may leave some feeling less satisfied, and it can be higher in fat and calories. Those monitoring blood sugar should be mindful of added sugars in flavored varieties. To counteract this, choose plain versions, pair it with high-fiber foods like berries or nuts, and use it as a component in balanced meals rather than a standalone snack.
Key benefits
- Dairy-free and suitable for vegan or lactose-intolerant diets.
- Good source of healthy monounsaturated fats from almonds.
- Lower in carbohydrates and sugar than many fruit yogurts.
- Provides a small amount of plant-based protein.
- Often fortified with calcium and vitamin D.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Almond yogurt fermentation is a more recent innovation than dairy yogurt; commercial almond yogurt brands only began appearing in the early 2010s to meet growing demand for nut-based alternatives.
Full nutrition (USDA data · scales with serving)
| Water | 76.2 g |
| Energy | 128 kcal |
| Protein | 3.0 g |
| Total lipid (fat) | 7.0 g |
| Carbohydrate, by difference | 13.0 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 7.8 g |
| Calcium, Ca | 160 mg |
| Iron, Fe | 0.73 mg |
| Magnesium, Mg | 37.0 mg |
| Phosphorus, P | 85.0 mg |
| Potassium, K | 122 mg |
| Sodium, Na | 49.0 mg |
| Zinc, Zn | 0.48 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 0.80 ug |
| Vitamin C, total ascorbic acid | 1.3 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.17 mg |
| Niacin | 0.51 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 10.0 mg |
| Vitamin B-12 | 0.25 ug |
| Vitamin B-12, added | 0.25 ug |
| Vitamin A, RAE | 30.0 ug |
| Retinol | 30.0 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) | 5.5 mg |
| Vitamin E, added | 2.4 mg |
| Vitamin D (D2 + D3) | 1.2 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 | 0.53 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 | 0.43 g |
| SFA 18:0 | 0.10 g |
| Fatty acids, total monounsaturated | 4.3 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 4.3 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.7 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 Frozen yogurts, vanilla, soft-serve — USDA does not publish this profile for Yogurt.
| Tryptophan | 0.05 g |
| Threonine | 0.17 g |
| Isoleucine | 0.23 g |
| Leucine | 0.37 g |
| Lysine | 0.30 g |
| Methionine | 0.09 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.18 g |
| Tyrosine | 0.18 g |
| Valine | 0.25 g |
| Arginine | 0.14 g |
| Histidine | 0.10 g |
| Alanine | 0.13 g |
| Aspartic acid | 0.28 g |
| Glutamic acid | 0.79 g |
| Glycine | 0.08 g |
| Proline | 0.36 g |
| Serine | 0.20 g |
FAQ
Is almond yogurt a good source of protein?
No, it is typically lower in protein than dairy-based yogurts. It provides about 1-3 grams per serving, so it's best paired with protein-rich foods like nuts, seeds, or protein powder.
Can I cook or bake with almond yogurt?
Yes, it works well as a substitute for sour cream or buttermilk in muffins, pancakes, and cakes, adding moisture and a slight tang. Avoid boiling, as high heat can cause separation.
Why is the texture sometimes thinner than dairy yogurt?
Almond milk has less natural protein and fat to form a thick gel. Brands often add thickeners like pectin or cornstarch. For thicker results, strain it through a cheesecloth or choose a 'Greek-style' almond yogurt.
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 1.28 kcal/g · 9% calories from protein · 1.5 g fiber · 7.8 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: 0.40 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.