Almond milk is the second most popular plant-based milk globally (after oat milk), made by blending almonds with water and straining. In its unsweetened commercial form it is remarkably low in calories — just 15 kcal per 100ml — making it the lowest-calorie of all milk alternatives. However, it provides very little protein or natural nutrients, with most nutritional value from fortification. Understanding what almond milk is and isn't nutritionally is essential for making informed choices. Adjust the slider for your serving size.
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Serving size:250ml
38Calories (kcal)
0.8Carbs (g)
1.2Protein (g)
0.8Fibre (g)
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📊 Full nutrition facts — per 100ml
Nutrient
Amount
% Daily value
Level
Calories
15 kcal
1%
Carbohydrates
0.3g
<1%
Protein
0.5g
1%
Total fat
1.1g
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GI
~25 — Low
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Calcium (fortified)
120mg
12%
Vitamin B12 (fortified)
0.38µg
15%
Vitamin E (natural)
0.2mg
1%
Vitamin D (fortified)
1.0µg
5%
Sugar (unsweetened)
0.3g
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Almonds
2–3% of product
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Water
~97% of product
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Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
25
Glycaemic IndexLow GIAlmond milk has a GI of approximately 25 — low. Almonds contain essentially no digestible starch, and almond milk is mostly water with very little carbohydrate (0.3–0.7g per 100ml in unsweetened versions). Sweetened almond milks have meaningfully higher GI due to added sugar.
0 · Low (<55)Medium (56–69)High (70+) · 100
💊 Key vitamins & minerals
Calories
15 kcal/100ml
Lowest calorie of all milks
GI
~25 — Low
Very little carbohydrate
Calcium (fortified)
120mg
12% RDI per 100ml
Vitamin B12
0.38µg
15% RDI per 100ml
Protein
0.5g
Very low — not a protein source
Almonds in product
2–3%
Mostly water
✅ Health benefits
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Extremely low calorie — only 38 kcal per 250ml glass
Unsweetened almond milk provides just 15 kcal per 100ml — a 250ml glass contains only 38 kcal, compared to 153 kcal for cow's milk or 105 kcal for oat milk. For people managing caloric intake while still wanting a milk for cereal, coffee or cooking, unsweetened almond milk provides the milk experience at minimal caloric cost.
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Suitable for multiple dietary restrictions simultaneously
Unsweetened almond milk is simultaneously lactose-free, dairy-free (safe for cow's milk protein allergy), gluten-free, vegan, very low in saturated fat, and low in carbohydrate (0.3g/100ml — suitable for ketogenic diets). No other mainstream milk alternative meets all these criteria at once.
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Vitamin E from almonds — though small amounts in commercial milk
Almonds are one of the richest sources of vitamin E (26mg/100g of whole almonds). Commercial almond milk contains approximately 2–3% almonds, so the vitamin E contribution is small (~0.2mg/100ml). For meaningful vitamin E intake, eating whole almonds (which retain 99% of the vitamin E) is far more effective.
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Mild, neutral flavour — versatile in cooking and coffee
Unsweetened almond milk has a mild, slightly nutty, neutral flavour that works well across applications without the oat milk sweetness or soy milk beany note. It performs adequately in coffee and is excellent in smoothies, baking and cold drinks. For people who dislike oat or soy milk flavours, almond milk's neutrality is a practical advantage.
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⚠️ Who should limit or avoid
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Tree nut allergy — almond milk will cause anaphylaxis
Almond milk is absolutely contraindicated for people with almond or tree nut allergy. Even trace amounts of almond protein remaining after straining can cause severe allergic reactions. Almond allergy is one of the most common tree nut allergies in Australia. Always check labels and manufacturing facility information. Oat milk, rice milk and soy milk are nut-free alternatives.
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Very low protein — not a nutritional substitute for cow's milk
Almond milk provides only 0.5g of protein per 100ml — approximately 6× less than cow's milk (3.2g). For children, pregnant women, breastfeeding mothers, elderly people and athletes, almond milk cannot replace dairy milk as a protein source. Soy milk (3.5g/100ml) is the only plant milk with protein approaching dairy.
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Environmental water use — almonds require significant water in drought-prone regions
California produces 80% of the world's almond supply in a drought-affected region. Almonds require approximately 3,800 litres of water per kilogram. Compared to oat milk (grown in rainfall-dependent temperate regions), almond milk's water use per litre is approximately 8× higher. For environmentally-conscious Australians, oat milk is generally more sustainable.
✅ For healthy adults seeking a low-calorie milk alternative for cereal, coffee and cooking — who get protein from other sources — unsweetened, fortified almond milk is an excellent choice. Not suitable as a primary protein source or for tree nut allergies.
⚕️ General nutritional information only — not a substitute for professional medical or dietary advice.
🛒 How to select & buy almond milk
1
Always choose unsweetened and fortified
Unsweetened: check the sugar content — should be ≤0.5g per 100ml. Sweetened almond milks have 5–8g sugar per 100ml. Fortified: calcium should be ≥100mg per 100ml. Some almond milks are not calcium-fortified — these provide essentially no nutritional benefit beyond flavour. Also check for B12 fortification if you're plant-based.
2
Almond content reality — commercial almond milk is mostly water
Most commercial almond milks contain only 2–3% almonds. A 1-litre carton typically contains 20–30g of almonds — approximately 3–4 whole almonds. This is why protein content is so low: most of the almond's protein, fibre and fat remain in the almond meal after straining. Use commercial almond milk for its milk-like texture and minimal calories, not for almond nutrition.
3
Homemade vs commercial
Homemade: soak 1 cup raw almonds overnight, blend with 3–4 cups water, strain through muslin. Contains ~10–15% almonds vs 2–3% commercial — much more actual almond nutrition. But not fortified with calcium or B12. Lasts only 3–4 days refrigerated.
🇦🇺 Australian tip: Almond milk is widely available at $2–5 per litre. Major brands include Sanitarium So Good Almond Milk (Australian-made), Vitasoy Almond Milk, Almond Breeze (Blue Diamond, US) and supermarket own-brands. Sanitarium's So Good brand is made at Cooranbong (NSW) and is one of the best-fortified Australian almond milks. For everyday use, Aldi's Farmdale Almond Milk offers good value at approximately $2/litre.
🧊 Storage tips & shelf life
Refrigerator (opened)
7–10 days
Sealed, below 4°C; shake before use
Shake before each use — almond milk separates readily. Sniff before use — almond milk develops a sour, rancid smell as it spoils. Store in the coldest part of the fridge (not the door).
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Pantry (UHT, unopened)
6–12 months
Cool dark place; refrigerate immediately after opening
UHT almond milk in Tetra Pak is shelf-stable until opened. Once opened, treat as refrigerated product and use within 7–10 days.
Almond milk has ancient origins — recipes for almond-based drinks appear in medieval European cookbooks from the 13th and 14th centuries CE, used as a substitute for dairy during Christian fasting periods (Lent, Advent) when meat and dairy were prohibited. The Forme of Cury (1390), one of the oldest English cookbooks, contains multiple recipes using almond milk. Medieval almond milk was made with a much higher almond-to-water ratio than today — more nutritious than modern commercial versions.
The modern commercial almond milk industry emerged in California in the 1980s–1990s. Blue Diamond — the world's largest almond processing cooperative, founded in 1910 — launched Almond Breeze in 1999, becoming one of the first nationally distributed commercial almond milks. The category grew rapidly through the 2000s, peaking as the most popular plant milk in the US and Australia around 2015–2018 before being overtaken by oat milk. Australian almond milk consumption remains high at approximately 30% of plant milk sales.
Almond milk has been consumed for over 700 years — medieval Europeans used it during Lent when dairy was prohibited by the Church
The Forme of Cury (1390), compiled by master cooks of King Richard II, contains numerous recipes using 'mylke of almondes' as a dairy substitute during religious fasting periods. Medieval almond milk was made with a much higher almond-to-water ratio than today — more like a thin paste — and consequently had significantly more protein, fat and calories than modern commercial versions.
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2
A single almond requires approximately 12 litres of water to grow — making California almond farming controversial during drought conditions
Almonds require approximately 3,800 litres of water per kilogram. California's almond industry, producing 80% of the world's supply, uses approximately 10% of California's total agricultural water allocation. During severe California droughts of 2012–2022, almond farming became controversial. Despite high water use per almond, almond milk per litre uses significantly less water than cow's milk because the product is so dilute (2–3% almonds).
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3
Commercial almond milk is 97% water — a 1-litre carton contains approximately 3 whole almonds
Most commercial almond milks contain 2–3% almonds by volume. A standard 1-litre carton contains approximately 20–30g of almonds before straining — roughly 3–4 whole almonds. After straining, most protein, fibre and fat remain in the discarded almond meal. This is why protein content is so low: 0.5g per 100ml from 2–3% almonds vs the 2.5g per 100g in whole almonds.
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4
Almond milk doesn't steam well for coffee — barista editions add oil and stabilisers to compensate
The protein concentration in almond milk (0.5g/100ml) is 6× lower than cow's milk (3.2g/100ml). Milk foam is stabilised by protein films around air bubbles — at 0.5g protein per 100ml, almond milk cannot form stable foam. Barista almond milk (Califia Barista, Minor Figures Almond Barista) addresses this by adding sunflower oil and stabilisers (gellan gum, xanthan gum) to simulate protein-film stability.
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5
Sanitarium — the maker of Weet-Bix — has been producing plant-based milk in Australia since 1983, making it the country's longest-established plant milk producer
Sanitarium Health Food Company, the Seventh-day Adventist-owned company making Weet-Bix, launched So Good soy milk in 1983 — followed by rice milk and almond milk variants. Sanitarium's Cooranbong (NSW) facility produces most of Australia's So Good range domestically. The Seventh-day Adventist health philosophy encouraging plant-based eating drove early adoption that positioned Sanitarium well for the 2010s plant milk boom.