Nutritional Benefits of Almond Milk: What’s in Your Glass?

You have switched your morning teh tarik to almond milk, or you are thinking about it. The carton says “dairy-free” and “no added sugar,” but what are you actually drinking, and is it doing your body any good?

This guide breaks down the nutritional benefits of almond milk nutrient by nutrient, using data from nutrition researchers and Malaysia’s own dietary guidelines. You will also see where almond milk falls short, so you can decide whether it deserves a permanent spot in your fridge.

Is Almond Milk Healthy?

Unsweetened almond milk is a healthy choice for most adults: it is low in calories, has no saturated fat or lactose, and provides calcium and vitamin D when fortified. Its main weakness is protein, with only about 1g per cup.

How healthy your almond milk is depends heavily on which carton you pick. Unsweetened versions have almost no sugar, while sweetened and flavoured versions can carry as much added sugar as a soft drink. Fortification matters too, since plain almond milk is mostly water and supplies few nutrients on its own.

What Nutrients Does Almond Milk Contain?

A cup of fortified, unsweetened almond milk contains about 30 calories, 1g of protein, 2.5g of fat, 1g of carbohydrate and 0g of sugar. Fortified brands add calcium, vitamin D and vitamin A to bring it closer to dairy milk.

The figures below come from the University of Florida IFAS Extension, which draws on USDA and brand data for a typical fortified, unsweetened almond milk. Brands in Malaysia vary, so treat the carton’s nutrition panel as the final word.

Nutrient (per 240ml cup)	Fortified unsweetened almond milk
Calories	30 kcal
Protein	1g
Total fat	2.5g
Saturated fat	0g
Carbohydrate	1g
Total sugars	0g
Calcium	450mg
Vitamin D	2.5mcg
Vitamin A	150mcg
Potassium	170mg
Sodium	125mg

For a side-by-side with dairy, see our full comparison of almond milk vs cow milk.

What Are the Main Nutritional Benefits of Almond Milk?

The biggest nutritional benefits of almond milk are its low calorie count, zero saturated fat, zero lactose and, in fortified brands, a calcium content that can match or exceed cow’s milk. Each benefit depends on choosing the right type, which the sections below explain.

It Is Low in Calories

At around 30 calories per cup, unsweetened almond milk has about a fifth of the calories of whole cow’s milk, which UF IFAS lists at 150. If you drink milk several times a day in coffee, cereal and smoothies, that difference adds up. According to UF IFAS, this makes unsweetened almond milk a sensible lower-calorie alternative for adults managing their weight.

Unsweetened Versions Have No Sugar

Unsweetened almond milk contains 0g of sugar per cup. Cow’s milk contains around 12g, all naturally occurring lactose. That makes unsweetened almond milk a practical fit for low-sugar and keto eating, as long as you avoid “original,” vanilla and chocolate versions that often contain added sugar.

It Has No Saturated Fat or Cholesterol

The small amount of fat in almond milk is mostly unsaturated, with oleic acid, a monounsaturated fat, making up the largest share. It contains no saturated fat and, as a plant food, no cholesterol. According to UF IFAS, this may appeal to anyone trying to limit saturated fat in their diet.

It Is Naturally Lactose-Free

Almond milk contains no lactose, so it will not trigger the digestive discomfort that dairy can cause in people who struggle to digest milk sugar. This matters in Malaysia: a 2018 study in JGH Open found 87.1% of young Malay, Chinese and Indian adults tested were lactase deficient. Almond milk is also dairy-free and vegan.

Almonds Are Naturally Rich in Vitamin E

Whole almonds are one of the best food sources of vitamin E, an antioxidant nutrient. According to the US National Institutes of Health Office of Dietary Supplements, a 28g serving of dry-roasted almonds provides 6.8mg of vitamin E, or 45% of the daily value. Almond milk contains far fewer almonds than that, so its vitamin E level depends on how many almonds go in and whether the brand adds more. Check the label if vitamin E is your reason for buying.

Fortified Almond Milk Is a Strong Source of Calcium

A fortified almond milk can contain around 450mg of calcium per cup, compared with 276mg in whole cow’s milk, according to the UF IFAS data. That is useful for Malaysians. The Ministry of Health’s Recommended Nutrient Intakes for Malaysia (RNI 2017) sets 1,000mg a day for most adults, yet the Malaysian Adults Nutrition Survey found median intake was just 357mg a day. Unfortified almond milk offers much less calcium, so this benefit only applies if the carton lists added calcium.

What Are the Downsides of Almond Milk?

Almond milk is low in protein, unsuitable for infants and anyone with a tree nut allergy, and far less nutrient-dense than whole almonds. Knowing these limits helps you use it well.

It Is Very Low in Protein

A cup of almond milk has about 1g of protein, compared with 8g in any type of cow’s milk. According to UF IFAS, replacing dairy with almond milk can leave some groups, such as older adults, short on protein. If you switch, add protein elsewhere at the same meal, such as eggs, tempeh, tofu or yoghurt.

It Is Not Suitable for Infants and Young Children

Almond milk should never replace breast milk or infant formula. For children over 2 who cannot drink cow’s milk, UF IFAS recommends a fortified plant milk with at least 6g of protein per serving, such as soy milk. Speak to your paediatrician before making almond milk a main drink for a child.

It Is Unsafe for Tree Nut Allergies

Almond proteins survive the heat treatment used in processing, so almond milk carries the same allergy risk as whole almonds. Anyone with a tree nut allergy should avoid it completely.

Some Brands Add Sugar and Thickeners

Many commercial almond milks include cane sugar, carrageenan, gums or preservatives. These are permitted food ingredients, but if you want a cleaner label, compare ingredient lists before you buy.

Is Homemade Almond Milk More Nutritious Than Store-Bought?

Homemade almond milk can taste richer, but store-bought fortified almond milk usually provides more calcium and vitamin D. Homemade versions contain no added vitamins or minerals, and their nutrition depends entirely on how many almonds you use.

Homemade almond milk also spoils within a few days in the fridge. Most commercial almond milk is treated at ultra-high temperature (UHT), which, according to UF IFAS, makes it shelf-stable until opened. Once you open the carton, refrigerate it and follow the pack’s guidance on how long it keeps.

How Do You Choose the Most Nutritious Almond Milk?

Choose an unsweetened almond milk made from whole almonds, with a short ingredient list and calcium listed on the nutrition panel. These four checks take about 10 seconds at the shelf.

• Sugar: Look for “unsweetened” or “no added sugar.” “Original” often means sweetened.
• Almond source: Whole almonds give a fuller flavour and more almond content than paste or flavouring.
• Additives: Check for carrageenan, gums and preservatives if you prefer a clean label.
• Fortification and Halal: Confirm calcium and vitamin D if you are replacing dairy, and look for the Halal logo if it matters to your household.

137 Degrees Almond Milk Unsweetened (1L) is made from 100% California non-GMO whole almonds, with no added sugar, no cane sugar, no carrageenan and no preservatives. It is dairy-free, lactose-free, vegan and Halal certified.

Which Other Plant Milks Offer Different Nutrients?

If almond milk does not cover what you need, walnut and oat milk each bring a different nutrient profile. Rotating between them is an easy way to vary your intake.

137 Degrees Walnut Milk is made from whole walnuts, which are naturally rich in omega-3 fatty acids associated with heart and brain health. 137 Degrees Oat Milk Unsweetened is high in vitamins A, B1, B2, B3, B6 and E, with no cane sugar or carrageenan. The range also includes macadamia milk and pistachio milk. Our guide to plant-based milk in Malaysia compares the options.

Where Can You Buy Almond Milk in Malaysia?

You can find 137 Degrees almond milk at sanglafoods.com, on Shopee and Lazada, or pick it up at AEON and Jaya Grocer near you. Browse the full 137 Degrees range, or try it in this papaya almond milk smoothie.

Frequently Asked Questions

What are the nutritional benefits of almond milk?

Unsweetened almond milk is low in calories at about 30 per cup, contains no sugar, saturated fat or lactose, and provides calcium and vitamin D when fortified. It suits people who are lactose intolerant, vegan or cutting calories. Its main limitation is low protein, at about 1g per cup.

Is almond milk good for you every day?

Yes, unsweetened almond milk is fine to drink daily for most adults. Choose a fortified version if it replaces dairy, and make sure you get protein from other foods. People with a tree nut allergy should avoid it.

Does almond milk have more calcium than cow’s milk?

Fortified almond milk can. According to UF IFAS data, a fortified almond milk provides around 450mg of calcium per cup, compared with 276mg in whole cow’s milk. Unfortified almond milk contains much less, so check the label.

Is almond milk high in protein?

No. Almond milk has about 1g of protein per cup, while cow’s milk has around 8g. If protein matters to you, pair almond milk with protein-rich foods such as eggs, tofu or tempeh.

Is unsweetened almond milk healthier than sweetened almond milk?

Yes. Unsweetened almond milk has 0g of sugar and about 30 calories per cup, while sweetened versions add sugar and roughly triple the calories. The rest of the nutrition profile is similar, so unsweetened gives you the same benefits without the added sugar.