Is Almond Milk Healthier Than Cow's Milk?

Short answer: This compares unsweetened almond milk with standard US 2% dairy milk. Dairy has more protein. Fortification varies, so use the actual label for calcium, vitamin D and B12.

Selected foods: Unsweetened almond milk and Cow’s milk, 2% fat. These specific preparations are compared below.

Which to pick for your goal

If you want	Better pick	The numbers
Fewer calories	Almond Milk	15 kcal vs 52 kcal per 100 ml
More protein	Cow's Milk	3.4 g vs 0.6 g per 100 ml
Less sugar	Almond Milk	0 g vs 5.2 g per 100 ml
Less saturated fat	Almond Milk	0.1 g vs 1.3 g per 100 ml
Overall (Nutri-Score)	About the same	both B

Small differences count as a tie: a few calories or a few tenths of a gram won't change your day.

Nutrition side by side, per 100 ml

Per 100 ml	Almond Milk	Cow's Milk
Calories	15 kcal	52 kcal
Protein	0.6 g	3.4 g
Fat	1.3 g	2 g
incl. saturated	0.1 g	1.3 g
Total carbohydrates	0.4 g	5 g
incl. sugars	0 g	5.2 g
incl. fiber	0 g	0 g
Salt	0.2 g	0.1 g
Nutri-Score	B	B

Rounded values from exact USDA records (see * Data and sources below). Different brands, cuts and recipes can have different values. Diary food cards and the alternative versions below retain their own typical recipes.

For the same amount: 240 ml

Equal amount	Almond Milk	Cow's Milk
Calories	37 kcal	124 kcal
Protein	1.4 g	8.2 g
incl. saturated	0.3 g	3.1 g
incl. sugars	0 g	13 g
incl. fiber	0 g	0 g

In a typical serving

One serving	Almond Milk	Cow's Milk
Serving	cup, 240 ml (8.1 fl oz)	cup, 240 ml (8.1 fl oz)
Calories	37 kcal	124 kcal
Protein	1.4 g	8.2 g
Sugars	0 g	13 g
Saturated fat	0.3 g	3.1 g
Easy walking to burn it*	12 min	40 min

* For a 70 kg (154 lb) person; the app works it out for your weight and your activities.

Portion size usually moves the numbers more than the choice between two similar foods: a heaping serving of the “healthier” one can easily outweigh a modest serving of the other.

Other versions: typical diary estimates

The first two rows repeat the selected USDA records; other rows are typical diary estimates, without an exact source-record match. The cut, fat level or recipe can change the result. Per 100 ml:

Per 100 ml	Calories	Protein	Sat. fat	Sugars	Fiber	Nutri-Score
Almond Milk	15	0.6 g	0.1 g	0 g	0 g	B
Cow's Milk	52	3.4 g	1.3 g	5.2 g	0 g	B
Skimmed milk	31	3 g	0.1 g	4.8 g	0 g	B
Milk 3.2%	60	2.9 g	2 g	4.7 g	0 g	C
Soy milk	40	3.2 g	0.3 g	2.2 g	0.4 g	B

*Data and sources

Almond milk, unsweetened — USDA FDC 2705409 (Survey (FNDDS); published 10/31/2024).
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D — USDA FDC 171267 (SR Legacy; published 4/1/2019).

Retrieved 2 October 2026. USDA composition is per 100 g; drink values per 100 ml use the record’s measured household weight, with the USDA customary cup of 236.6 ml. Displayed cup servings remain 240 ml. Carbohydrate includes fiber on this US site; salt is sodium × 2.5. The food records are historical reference values, not current brand guarantees.

WHO guideline on free sugars: honey, syrups and fruit-juice sugars count as free sugars. WHO guideline on saturated and trans fats: consider replacing saturated fat with unsaturated fat.

FAQ

Which has fewer calories, almond milk or cow's milk?

Almond milk: 15 kcal vs 52 kcal per 100 ml. In a typical serving that's 37 kcal for almond milk (cup, 240 ml) and 124 kcal for cow's milk (cup, 240 ml).

Is almond milk or cow's milk better for weight loss?

No single food makes you gain or lose weight — the day's total does. Gram for gram, almond milk is the lighter pick (15 kcal vs 52 kcal per 100 ml), though cow's milk has more protein, which helps you stay full. The portion usually matters more: a typical serving of almond milk (cup, 240 ml) is 37 kcal, of cow's milk (cup, 240 ml) 124 kcal.

Which has less sugar, almond milk or cow's milk?

Almond milk: 0 g vs 5.2 g per 100 ml. A typical serving has 0 g of sugars for almond milk and 13 g for cow's milk.

Does this comparison apply to every brand or recipe?

No. The main table uses the two specific USDA foods named and linked on this page. Fat level, ingredients, trimming, cooking and water content can change the result. Use the same amount for a fair comparison and check the label for the product you actually eat.

Log it and see your day

In Calories Not Count every food gets a Nutri-Score grade, a sugar–salt–fat–fiber traffic light, fair same-calorie swaps and the minutes of movement it costs for your weight and your activities — no scale needed. Goals like lower sugar, more protein or more omega-3 can be set in the diary, and swaps there are ranked for that goal.