What are the Nutritional Facts about Unsweetened Almond Milk?
January 8, 2026 | by Sravani Pathakamuri | Posted in Nutrition Facts
Unsweetened almond milk is a low-calorie, dairy-free drink rich in vitamin E and calcium. Learn calories, nutrition facts, health benefits, and daily uses.
Introduction
Unsweetened almond milk is a popular plant-based milk alternative, especially for people who are lactose intolerant or following a vegan diet. It is made by blending almonds with water and contains no added sugar. Compared to dairy milk, unsweetened almond milk is very low in calories and carbohydrates, making it suitable for weight loss and diabetes-friendly diets.
Unsweetened Almond Milk Nutritional Facts (Per 100 ml)
| Nutrient | Amount |
|---|---|
| Calories | 13 kcal |
| Carbohydrates | 0.3 g |
| Protein | 0.4 g |
| Fat | 1.1 g |
| Saturated Fat | 0.1 g |
| Dietary Fibre | 0.2 g |
| Sugars | 0 g |
| Calcium | 120 mg* |
| Vitamin E | 3.0 mg |
| Vitamin D | 0.8 µg* |
| Potassium | 40 mg |
*Values depend on fortification by the brand.
Vitamins and Minerals in Unsweetened Almond Milk
Unsweetened almond milk provides key micronutrients:
- Vitamin E – Powerful antioxidant for skin and immunity
- Calcium (fortified) – Supports bone health
- Vitamin D (fortified) – Helps calcium absorption
- Healthy Fats – Support heart health
- Low Sugar – Suitable for diabetics
Health Benefits of Unsweetened Almond Milk
1. Supports Weight Loss
Very low in calories and fat, ideal for calorie control.
2. Lactose-Free
Safe for people with lactose intolerance.
3. Diabetes-Friendly
Zero added sugar and very low carbs.
4. Supports Skin Health
Vitamin E helps protect skin from ageing.
5. Heart-Friendly
Low saturated fat and cholesterol-free.
Is Unsweetened Almond Milk Good for Diabetes?
Yes, it is one of the best milk options for diabetics.
- Zero sugar
- Very low carbohydrates
- Does not cause blood sugar spikes
Unsweetened Almond Milk vs Cow’s Milk
| Feature | Unsweetened Almond Milk | Cow’s Milk |
|---|---|---|
| Calories | Very Low | Higher |
| Protein | Low | High |
| Sugar | 0 g | Natural lactose |
| Lactose | No | Yes |
| Suitable for Vegans | Yes | No |
Healthy Ways to Use Unsweetened Almond Milk
- Add to tea or coffee
- Use in oats and cereals
- Blend in smoothies
- Use in vegan desserts
- Drink plain (hot or cold)
Who Should Be Careful?
- Not suitable as main milk for children (low protein)
- Check labels for added oils or thickeners
- Avoid if allergic to nuts
Conclusion
Unsweetened almond milk is a low-calorie, dairy-free, and diabetes-friendly drink rich in vitamin E and fortified minerals. While it is not a protein replacement for milk, it is an excellent choice for weight management, vegan diets, and lactose intolerance.