Is Almond Milk Good for Losing Weight?

Written by: Gabrielle Lewis

Watching your diet is a crucial part of weight loss. As the saying goes, we are what we eat.

While almond milk is one of the most popular plant-based alternatives, you may wonder if this is the best choice for your weight loss journey. 

Almond milk is rich in vitamins and low in calories, containing 30-50 per serving. Replacing your high-calorie milk with almond milk can lower energy intake and increase your metabolism. Research suggests limiting calorie intake leads to weight loss

As you read the following sections, you’ll learn about the nutritional content of almond milk and its benefits for losing weight.

Is Almond Milk Good for Weight Loss?

Almond milk’s simple ingredients and low calories make it an ideal milk alternative for weight loss. 

Did you know that 1 cup of unsweetened almond milk contains 41 calories? This is a big difference from the 90-calorie skim milk (per cup) used by many weight loss enthusiasts. 

Weight gain…is about the energy coming in

- Herman pontzer, author of "burn"

You’ll gain weight if you take more calories than you burn, while taking fewer calories than you spend means weight loss. 

Almond milk consists of two ingredients: almonds and water.

Most almonds get removed during preparation, resulting in a water-dominated mixture.

Hence, it has fewer calories than traditional dairy milk and a lower amount of carbs, fats, and protein. 

How Almond Milk Aids Weight Loss

1.  Low in Calories 

As stated above, weight loss primarily happens when you consume fewer calories than your body burns off.

As almond milk generally contains 30-50 calories per serving, it is a great low-calorie milk to use in place of dairy or high-calorie plant-based milk. 

2. Low in Sugar

Almonds are low in both carbs and sugar. All-natural unsweetened almond milk will contain about 1.4 grams of carbs and zero sugar. 

Reducing sugar is an important part of the weight loss journey, as excessive consumption can lead to obesity and many other health issues. 

3. Rich in Nutrients 

Almond milk is a rich source of vitamin E, manganese, magnesium and monounsaturated fats. These nutrients help burn excess fat and are ideal for weight loss. 

almond milk benefits for weight loss

Nutrients in Almond Milk That Can Aid Weight Loss 

Almond milk is packed with vitamins and minerals that not only aid in weight loss but can have a wide range of positive effects on your body and overall health. 

Vitamin E 

Almond milk is rich in vitamin E, an antioxidant that can help fight off toxins in the body.

While there is no direct proof that adding vitamin e can help you lose weight, it does remove damaging agents in the body such as fatty tissue and bad cholesterol, which in return can help with weight loss.  

This means it is also a great beverage to consume if you want to lower your cholesterol

Antioxidants are critical to your health as they help dispose of toxins (free radicals) in the body and protect our immune system. 

High amounts of free radicals in the body can be linked to heart and vascular disease, Alzheimer's, cancer, and other chronic diseases. 


Magnesium is a mineral that contributes to blood sugar levels, nerve and muscle function, and blood pressure regulation.

In recent years it has been found to reduce bloating and water retention in the body, which can help with weight loss or the appearance of weight loss. 

A study in obese patients found taking magnesium supplements for 6-24 weeks greatly reduced the BMI of participants. However, magnesium deficiency, obesity, and insulin resistance all played a role in this. 


Manganese is an important mineral that can help with several functions in the body including weight loss and management.

This nutrient activates enzymes in the metabolism, helping to digest and break down food into energy more rapidly. 

Manganese also plays an essential role in the production of thyroxine, a vital hormone that helps with the function of your thyroid.

Your thyroid helps to maintain proper appetite, weight, metabolism, and organ efficiency. 

How Much Almond Milk to Consume While Losing Weight 

There is not a dedicated amount of almond milk you should drink while losing weight. 

However, you want to be cautious of your calorie intake. 

The amount of calories you need to consume to lose weight depends on

  • Sex 
  • Age
  • Current weight
  • Health and physical activity

Nutritional information for unsweetened almond milk consisting of only almonds, water, and salt can be found below. 

  • Calories: 40
  • Fat: 3 grams
  • Protein: 1 gram
  • Carbs: 2 grams
  • Fiber: 1 gram
  • Sugar: Less than 1 gram 

Below is the number of calories per day the USDA recommends consuming based on sex and age.



Daily Calorie Requirement

19-30 years old

2,000 - 2,400

31-59 years old

1,800 - 2,200

60+ years old

1,600 - 2,000



Daily Calorie Requirement

19-30 years old

2,400 - 3,000

31-59 years old

2,200 - 3,000

60+ years old

2,000 - 2,600

As you can see, fitting almond milk into a healthy diet is relatively easy, particularly if you’re using it to replace cow milk.

Skim Milk vs. Almond Milk for Weight Loss

Both types of milk have distinct benefits. Skim milk contains more protein than almond milk, which is harder to digest than carbs. 

Consuming it means you’ll likely control your cravings and feel satiated. Once you feel full, it may lead to reduced daily calorie intake. 

On the other hand, almond milk is more suitable for people on a calorie-restricted diet. 

Drinking it means you take fewer calories, which may help you lose weight. It is also an excellent alternative to lactose-containing skim milk.

Unsweetened Almond Milk Is the Right Choice

Since almond milk lacks the natural sweetness present in dairy milk, commercial producers add sugar into their products. Sugars are carbohydrates, and blindly consuming them can result in an unplanned calorie intake. 

The amount of sugar added can vary depending on the manufacturer, so check the nutrition labels of your almond milk before purchase. 

I highly recommend sticking to unsweetened almond milk, particularly if you’re trying to lose weight. 

What's The Best Almond Milk for Losing Weight?

When picking the best almond milk for weight loss, you will want to choose milk made with natural and clean ingredients that will be good for your body. Here is what we recommend. 

1. Make it at Home 

Making almond milk at home is always a great option. It’s simple and easy to make and allows you to control the ingredients in your milk. 

All you need is:

  • Almonds
  • Water
  • Cheesecloth
  • Blender
  • Container for storage

Here’s a great video that walks you through the process.

2. Malk Almond Milk 

With a subtle almond flavor and a rich, creamy texture, Malk makes it easy to enjoy your favorite smoothie or snack. 

All-natural, non-GMO ingredients make this milk perfect for the almond milk lover.

malk almond milk - dark background

3. JOI Almond Milk Base 

JOI almond milk base is an easy and convenient way to make your own non-dairy beverage.

It makes a great choice for anyone with a busy schedule, or as an alternative, if you're out of your favorite plant-based milk. 

You can store JOI in your cupboard for months, which means that it's always on hand when you need some almond milk in a hurry. 

joi almond milk base

4.  Elmhurst Almond Milk 

Elmhurst has just two ingredients and is free of gluten, dairy & lactose.

They blend almonds with filtered water to create a light, refreshing, non-dairy beverage that you can enjoy on its own or use in your favorite recipes.

elmhurst almond milk - dark background

Best Plant-based Milk for Weight Loss 

There's no doubt that almond milk can be beneficial for weight loss.

However, if you're looking to switch it up a bit or have an allergy to almonds, the below options can be great alternatives. 

Unsweetened Cashew Milk 

The average serving of cashew milk only contains 24 calories, one of the lowest calorie counts for plant-based milk.

Cashew milk also has a higher fat content making it an excellent option for anyone adhering to a keto diet. 

Cashew Milk Nutrition Facts



















Soy Milk 

Soy milk contains approximately 80 calories per serving.

This is significantly higher than almond and cashew milk but still lower than dairy milk. Besides just calories, soy milk can help curve your appetite. 

Soya affects your hormone levels and has been found to mimic leptin, a hormone that tells your body when you're full. 

Soy Milk Nutrition Facts

















Vitamin D

27.2 IU

Vitamin B-12


Vitamin A

58 µg

Flax Milk 

Flax milk may not be as popular as other non-dairy milk, but it's a great option for weight loss.

Not only is it low-calorie, but it has has a bit of protein and more fiber than almost every other type of milk alternative!

It can be hard to find in stores, so we recommend buying it online. Malibu Mylk is the best option we've come across. Here are its nutrition facts.

Flax Milk Nutrition Facts













Trans Fat


Saturated Fat








Precautions in Drinking Almond Milk

You should avoid almond milk if you’re allergic to tree nuts.

Otherwise, it remains an excellent source of vitamins, minerals, and other nutritional substances.

It contains low protein, so you should pair it with other protein-rich food to complement your diet. 

Go Ahead and Pour a Cup of Almond Milk

Go ahead and enjoy almond milk in your diet. With its low-calorie count, you’ll be able to control your energy intake while satisfying your thirst for milk.

Ensure that it is unsweetened to avoid consuming unnecessary carbs and sugar.

About the Author

Gabrielle is a freelance content and copywriter. She is passionate about creating educational content that allows readers to live a happier and healthier lifestyle. When she's not writing, Gabrielle loves to travel and broaden her world perspective.