Almond Milk Calories: What Weight Watchers Must Know

By Aparna Bangar

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Almond Milk Calories: What Weight Watchers Must Know

For many weight watchers, almond milk has become a staple, and it makes sense because it has the goodness of almonds. With just 30 to 40 calories per cup and only 1 weight watchers point, unsweetened almond milk is a fantastic choice for those wanting to keep their weight in check while still enjoying tasty options. In comparison, regular cow's milk can rack up 3 points or more, so almond milk gives you a bit more wiggle room in your daily point allowance. Just make sure to grab the unsweetened kind to avoid any added sugars that could raise those points and calories. Let us explain the facts related to almond milk calories in detail.

Almond Milk Nutrition Facts

Almond milk is a delicious, low-calorie drink packed with nutrients and a host of health perks. Generally, a cup (240 ml) has between 39 and 80 calories, depending on the brand and any fortifications. It typically contains about 2.5 to 3 grams of fat, mostly from healthy monounsaturated and polyunsaturated sources, and just 1 to 8 grams of protein. It makes it a light yet wholesome option for those looking to enjoy a nutritious beverage.

When it comes to micronutrients, almond milk shines with its high vitamin E content, which acts as a powerful antioxidant. If you opt for fortified varieties, you’ll also find added vitamins D, A, and B12, all of which play a crucial role in boosting your immune system. On the mineral front, almond milk is a good source of calcium, potassium, and magnesium—essential elements for maintaining strong bones and a balanced electrolyte system. This impressive nutritional profile makes almond milk a fantastic choice for anyone looking for plant-based, dairy-free alternatives.

Types of Almond Milk and Calorie Variation

Unsweetened Almond Milk

Unsweetened almond milk is a low-calorie option, usually clocking in at about 19 calories for every 100 grams (or 46 calories per cup), and it has no added sugars. It’s packed with healthy fats, and keeps carbohydrates to a minimum, making it perfect for anyone keeping an eye on their weight or sugar levels. Plus, it’s often enriched with vitamins and minerals to boost its nutritional value. In contrast, sweetened almond milk has a higher calorie count—around 30 calories per 100 grams (or 73 per cup)—due to the added sugars, which also boost its carbohydrate content. So, if you’re watching your calorie intake, unsweetened almond milk is definitely the way to go.

Fortified Almond Milk

Fortified almond milk comes packed with extra vitamins and minerals, such as calcium, vitamin D, and B12, which are great for boosting bone health and overall nutrition. Typically, these varieties have around 40 to 60 calories per cup, making them comparable to regular almond milk but with some added perks. However, if you're on the hunt for a protein boost, protein-fortified almond milk is a fantastic choice, offering around 8 to 10 grams of protein per cup—way more than the typical 1 gram. It makes it a perfect option for anyone looking to boost their plant-based protein intake. These varieties can have a few extra calories, thanks to added protein sources like pea or soy.

Homemade Almond Milk

Homemade almond milk tends to have a higher almond-to-water ratio, which gives it a creamier texture and more calories. It’s free from additives and preservatives, but that also means it doesn’t last as long. On the other hand, commercial almond milk has about 30 to 50 calories per cup because it contains less almond and more added water, thickeners, and sometimes sugars or preservatives. While these store-bought options are lower in calories, they’re also more convenient and often enriched with vitamins and minerals.

Comparing Almond Milk to Other Milks

Almond milk stands out as one of the lightest milk alternatives, usually packing just about 30 to 40 calories per cup. In comparison, cow’s milk is a bit heftier, with whole milk coming in at around 150 calories per cup and 2% milk at about 122 calories. Soy milk tends to have around 80 to 100 calories per cup, plus it offers a bit more protein than almond milk. Oat milk, on the other hand, averages around 120 calories, while coconut milk sits at about 45 calories per cup, primarily from fat. With its low calorie count, almond milk is an ideal choice for those watching their calorie intake.

Almond Milk Health Benefits

Almond milk is a great low-calorie drink, making it a perfect companion for anyone looking to manage their weight. With only around 30 to 40 calories per cup, unsweetened almond milk is particularly advantageous since it has very few sugars and carbs. It’s packed with healthy fats that help you feel full. Plus, it’s dairy-free and loaded with nutrients like vitamin E, which helps with weight loss efforts.
Almond milk is an excellent choice for heart health because it’s low in saturated fat and has no cholesterol, which can help lower the risk of heart disease. The healthy fats found in almond milk, particularly monounsaturated fats, can actually reduce bad LDL cholesterol while boosting good HDL cholesterol. Plus, if you opt for fortified almond milk, you’ll get added nutrients that support vascular health, making it a heart-friendly alternative to dairy.
Almond milk is abundant with vitamin E, a powerful antioxidant. The vitamin E in almond milk plays a crucial role in protecting your cells from free radical damage, which can reduce inflammation. Plus, this antioxidant is best for keeping your skin hydrated, elastic, and resilient, making almond milk an ideal choice for promoting healthier skin and a stronger immune response.

Potential Drawbacks of Almond Milk

Almond milk is naturally low in protein, offering just about 1 gram per cup, which is significantly less than what you’d find in dairy milk. Because of this, it might not be the best option for those who require more protein in their diet unless they choose a fortified version. Some protein-fortified almond milks have added plant proteins, but regular almond milk still falls short in that department.
It's important to note that almond milk isn't suitable as the primary nutritional source for infants. It lacks key nutrients such as protein, fat, and iron. Babies younger than 12 months should rely solely on breast milk or formula, as these provide the balanced nutrition they need. Almond milk can be an option for toddlers, but it shouldn't replace breast milk or formula for infants.

Usage Recommendations for Almond Milk

For everyday drinking, 1 to 2 cups of almond milk work well for most folks. It’s especially beneficial for vegans, those with lactose intolerance, and anyone trying to lose weight, thanks to its low calorie count, dairy-free status, and nutrient enhancements. To be sure you are receiving enough calcium and vitamin D, choose unsweetened, fortified almond milk. Just keep in mind that almond milk is low in protein, so for a well-rounded diet, supplement it with other protein sources.

Almond Milk Storage and Shelf Life Tips

Once you open almond milk, make sure to pop it in the fridge, ideally at the back where it’s nice and chilly. For seven to ten days, it should remain fresh. If you have shelf-stable almond milk, you can keep it unopened in your pantry for 1 to 2 months. Homemade almond milk, on the other hand, is a bit more delicate and will only last 3 to 5 days in the fridge. You can freeze it, but be aware that it might change in texture, so it’s best to use frozen almond milk for cooking or blending into smoothies.

Conclusion

When it comes to weight watchers, almond milk is a fantastic low-calorie option, usually packing just 30–40 calories and only 1 point per cup. Unsweetened almond milk is great for keeping your calorie count in check without compromising on flavour, making it a perfect fit for weight management. Just be cautious with sweetened versions, as they can sneak in extra sugars and points. While it’s not high in protein, fortified almond milk can still help meet your nutrient needs. All in all, almond milk is a versatile choice for anyone keeping an eye on calories and points with weight watchers.

Frequently Asked Questions

How many calories are in 1 cup of almond milk?

One cup (240 ml) of unsweetened almond milk usually packs around 39 calories, which is pretty low compared to regular dairy milk. It makes almond milk a smart pick for anyone watching their calorie intake, especially if you choose the unsweetened options that skip the added sugars. It’s also a nutritious choice that works well with many different diets.

Does sweetened almond milk have more calories than unsweetened?

Indeed, compared to unsweetened almond milk, sweetened almond milk contains more calories. Unsweetened almond milk has roughly 39 calories per cup, but sweetened options can often range from 60 to 80 calories due to the added sugar. This extra sugar raises the calorie count, which can influence weight management and your overall health.

How does almond milk compare to cow’s milk in calories?

Almond milk is a perfect option if you're looking to cut down on calories compared to cow’s milk. A cup of unsweetened almond milk has only about 30 to 40 calories, while cow’s milk can pack in anywhere from 90 to 150 calories, depending on the fat content. It makes almond milk a go-to choice for those managing their weight.

Is fortified or higher-protein almond milk higher in calories?

Yes, if you’re looking at fortified or higher-protein almond milk, you’ll find it usually packs more calories—up to 80 per cup. This increase is thanks to the added protein and nutrients, which make it more nutrient-dense than the unsweetened versions that usually contain about 30 to 40 calories per cup.

Does homemade almond milk have the same calories as store-bought?

With 60 to 70 calories per cup, homemade almond milk often has more calories than store-bought alternatives. The concentration of nuts and the typical dilution found in commercial brands are the primary causes of this discrepancy. On the other hand, store-bought almond milk, especially the unsweetened varieties, is usually more diluted, with roughly 30 to 40 calories per cup.

What nutrients besides calories are in almond milk?

Almond milk is rich in vitamin E, a powerful antioxidant that supports both skin health and your immune system. If you opt for fortified almond milk, you’ll benefit from added calcium and vitamin D, which are essential for maintaining bone strength. Just keep in mind that almond milk is lower in protein and fat compared to dairy milk, so its nutritional profile is a bit different.

Can almond milk help with weight loss?

Yes, almond milk can definitely assist with weight loss. Its low calorie count, particularly in the unsweetened options, makes it a perfect fit for those watching their calorie intake. On top of that, almond milk is rich in healthy fats that promote a feeling of fullness and lower your total calorie consumption, which is really beneficial for managing your weight.

Are there any risks of drinking almond milk for calorie-conscious people?

Flavoured and sweetened almond milk can sneak in hidden sugars and extra calories, which might be a concern for those watching their weight. These added sugars can lead to weight gain, blood sugar spikes, and various health issues. Always take a moment to read the nutrition labels and choose unsweetened, minimally processed almond milk to avoid these potential pitfalls.

Is almond milk suitable for protein-rich diets?

Standard almond milk typically has around 1 gram of protein per cup, which isn’t much for those on protein-heavy diets. On the bright side, some brands have stepped up their game by offering fortified almond milk that packs in 8 grams of protein per cup. It makes them a better choice for anyone looking to boost their protein intake with plant-based milk options.

Is almond milk a good alternative for those with lactose intolerance?

Almond milk is an excellent choice for anyone who can't handle lactose, making it a fantastic alternative for those with lactose intolerance. It's packed with essential nutrients like vitamin E and, if it's fortified, calcium too. Just keep in mind that it's low in protein, so it shouldn't be your only source of nutrition. It fits perfectly into dairy-free diets.