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Home arrow Nutrition arrow Weight Management arrow Is Almond Milk Good for Weight Loss? Health Benefits of the Plant-Based Beverage

Is Almond Milk Good for Weight Loss? Health Benefits of the Plant-Based Beverage

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: May 3, 2023
4 min read 1578 Views 0 Comments
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Swapping cow’s milk for plant-based milk options may have an impact on your weight loss potential. Here we discuss whether this nut milk can aid weight loss.

Is almond milk good for weight loss

Almond milk is a nut-based beverage beloved for its mild nutty flavor. It is naturally free from dairy and lactose, making it a perfect milk alternative for lactose intolerant individuals, people with milk allergies, and those following the vegan diet.

Similar to regular dairy milk, you can use almond milk for various purposes, from coffee to baking. Aside from providing a dairy-free alternative, some people drink almond milk purely for its nutritional benefits.

Cow’s milk has more calories than other kinds of milk. So, for those trying to lose weight, switching to plant-based drinks may support the weight loss journey. There are plenty of options, such as soy milk, oat milk, and coconut milk.

As a firm favorite on the market, this article identifies the weight loss potential of almond milk.

Is Almond Milk Good for Weight Loss?

Replacing your usual dairy milk with almond milk is a great way to aid your weight loss efforts. It contains far fewer calories than cow’s milk and still includes essential vitamins and minerals that provide many health benefits. Stick with the unsweetened varieties to avoid sugar and additional calories.

What Is Almond Milk?

Almond milk is a plant-based drink made from grounded almonds and filtered water. It is naturally rich in several vital nutrients, including vitamin E. Enriched almond milk has additional supplements such as vitamin D, calcium, and protein to mimic the nutritional value of cow’s milk.

You can find variations on the market, including sweetened and unsweetened almond milk. Some people prefer to make homemade almond milk from scratch to avoid added sugar.

4 Amazing Benefits of Almond Milk

Let’s take a closer look at how almond milk may be advantageous to your health.

#1 Low in carbohydrates

Unsweetened almond milk is naturally low in carbs, with 3.43g in one cup. A low-carb diet can aid weight loss by transitioning the body into burning body fat for energy instead of glucose.

If you’re limiting your carb intake, always choose unsweetened varieties of almond milk as the carb count increases with sweetened versions, which contain added sugar.

#2 Dairy-free and suitable for vegans

Almond milk is the ideal substitute for people with lactose intolerance as it is lactose-free. It’s also vegan, making it perfect for those following plant-based diets that want to eliminate dairy intake while continuing to get essential nutrients.

#3 Nutritious and low in calories

Almond milk is highly nutritious, with micronutrients including calcium, magnesium, iron, phosphorus, potassium, and copper. When fortified, almond milk is a good source of vitamin D, which is great for those with a vitamin D deficiency.

As it is low in calories, consuming it in place of whole or skim milk can support weight loss and weight management. Let’s look at the nutrition facts.

One cup of whole milk contains 146 calories, and a cup of skim milk contains 83.3 calories. In comparison, a cup of almond milk contains less than 40 calories. That’s more than half the number of calories found in skim milk.

#4 Good source of vitamin E

Vitamin E is a group of fat-soluble compounds important for your brain, eyes, skin, immune system, and heart health. Consumption of this vitamin in the diet may reduce the risk of heart disease.

The DV (Daily Value) of vitamin E for adults is 15mg. There is 16.6mg in a glass of almond milk, providing more than 100% of the recommended intake. The amount of vitamin E may vary from brand to brand, but you can check the facts on the nutrition label.

How to Use Almond Milk

Almond milk is a versatile product that you can use the same way you would use whole or skim milk. You can replace your usual serving of cow’s milk with almond in your day-to-day life. Here are some examples of when you might use the plant-based beverage.

  • Drink a tall glass on its own
  • Splash in your tea and coffee
  • Add it to smoothies
  • Pour over your morning cereal
  • Use it as a milk replacement in baking recipes
  • Use in soups, sauces, and mashed potatoes
  • Make non-dairy ice cream


Does almond milk have vitamin D?

Almond milk typically contains vitamin D, although the amount varies between brands and varieties. You can expect to find a good source of vitamin D in many commercial brands that are fortified with nutrients for health purposes.

Is almond milk considered dairy?

No, almond milk is a plant-based drink that does not contain dairy, cholesterol, or lactose. It is made using only almonds and water and is often fortified with calcium and other vitamins. Therefore, it is an entirely vegan, non-dairy milk.

Is almond milk healthier than regular milk?

Although almond milk is not as nutritious as regular cow’s milk, on the whole, the enriched varieties are supplemented with vitamins and minerals that provide good nutritional content. It also has fewer calories than regular milk, making it a healthier choice for people trying to lose weight.

Can almond milk make you gain weight?

Sweetened almond milk can be high in sugar and calories. If you drink too much of the sweetened version, you could gain weight. However, the unsweetened variety is a great milk alternative for a weight loss program as it is low in calories, carbs, and sugar.

Is Almond Milk Good for You?

Yes! It has plenty of nutritional benefits that aid human health.

Almond milk is cholesterol-free and delivers a rich source of calcium and vitamin E. Fortified almond milk is also high in vitamin D. Many almond drinks provide a good source of phosphorus, manganese, and magnesium.

A Word From Our Nutritionist

Almond milk is a popular plant-based drink used for a variety of reasons. For example, many people switch to the product when following a vegan diet as it doesn’t contain animal products. It’s also a brilliant solution for lactose intolerant individuals or those with other dairy allergies.

Opting for dairy alternatives may help you shed pounds by reducing your overall calorie intake. It can be as simple as switching up your routine by adding a splash to your coffee, cutting a significant number of calories for the day. Plus, it’s loaded with nutrients that can help boost your overall health.

If you want to avoid extra calories and sugar, always opt for unsweetened products. Alternatively, make homemade almond milk for complete control over what goes into your nutty drink.


Unsweetened almond milk can be a healthy addition to a weight loss program. Replacing your usual servings of skim milk will slash your calories for the day while providing your body with a highly nutritious source. If you’re concerned about reducing your dairy intake, speak to your healthcare professional before making the switch.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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