Almond milk has only 17 calories per 100 ml – the lowest-calorie plant milk. With just 0.4 g protein and 0.6 g fat, it is essentially flavored water nutritionally. Useful for cutting calories in smoothies and cereal, but not a meaningful protein source.
How should I track Almond Milk?
Almond Milk is a good source of calcium. Plant-based foods like Almond Milk often come with variable water content, so weighing after draining or pressing gives you the most accurate count. Tofu blocks, for example, can vary by 30% in weight depending on how much liquid they hold. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found that soy protein matches dairy protein for muscle outcomes, so the tracking precision matters just as much as with animal sources. Also watch for marinated or flavored versions — sauces add calories that are easy to miss.
