Is Almond Milk Healthier Than Cow's Milk?

Short answer: Lighter, not healthier across the board. Unsweetened almond milk has about half the calories of 2% milk and less saturated fat, but only a fraction of the protein (0.5 vs 2.9 g per 100 ml) and, unless fortified, much less calcium. Pick by what you need from the glass.

Nutrition side by side

Rounded averages from food composition tables (USDA FoodData Central and others) for the foods as eaten; brands and recipes vary.

Which wins, and when

• Less energy: Almond milk — 28 kcal less per 100 ml than cow's milk.
• More protein: Cow's milk — 2.4 g more per 100 ml than almond milk.
• Less sugar: Almond milk — 3.4 g less per 100 ml than cow's milk.
• Less saturated fat: Almond milk — 1.3 g less per 100 ml than cow's milk.

In short: for fewer calories or less saturated fat, look at the “less” lines; for staying full longer, protein and fiber matter most. Goals like lower sugar, more protein or more omega-3 can be set in the diary, and swaps there are ranked for that goal.

Portion tips

• Almond Milk: a typical serving (glass, 200 ml) is 48 kcal — about 16 min of easy walking for a 70 kg (154 lb) person.
• Cow's Milk: a typical serving (glass, 200 ml) is 104 kcal — about 34 min of easy walking.

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.

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.