Is Almond Milk Good for Weight Loss?

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Almonds and milk are sitting on a table (Is Almond Milk Good for Weight Loss?)

“Is almond milk good for weight loss?” Yes, almond milk is good for weight because it is low in sugar and overall calorie content.

I often recommend using almond milk to my clients who are vegans or simply want to switch to plant-based milk.

The only thing you need to look out for is that you are buying the unsweetened version of almond milk.

Because the sweetened version comes with a lot of sugar which negates any benefits for weight loss.

In this article, I will cover the benefits of almond milk for weight loss, along with its potential downsides and tips to add it to your weight loss diet.

Nutrition Value of Almond Milk

As per the USDA, 1 cup of unsweetened almond milk contains the following nutrients:

Serving Size: 1 cup (252 g)

  • Calories: 39

  • Protein: 1.5 g

  • Carbs: 3.5 g

  • Sugar: 1 g

  • Fiber: 0.5 g

  • Fat: 2.5 g

Potential Benefits of Almond Milk for Weight Loss

Lower Calorie Intake

The best part about almond milk is its low-calorie content in comparison to dairy milk.

When you are trying to lose weight, the goal is to create a calorie deficit in your diet, which means eating fewer calories than the body burns.

To achieve this goal, using low-calorie foods and drinks such as almond milk will make this process much easier.

For example, you could replace your usual dairy milk with almond milk in your coffee or in recipes that call for milk.

Granted the taste might not be exactly the same as you are used to.

However, in terms of weight loss, this method of substituting high-calorie beverages with lower ones will definitely help you in the long run.

May Help in Stabilizing Blood Sugar Levels

Almond milk contains a significantly lower sugar content compared to many dairy and soy milk varieties, which can be beneficial in maintaining stable blood sugar levels.

Stable blood sugar levels are a crucial factor in fostering a healthy metabolic rate, which in turn is a vital aspect of weight loss.

Maintaining steady blood sugar levels can prevent sudden spikes and drops in insulin, a hormone that plays a central role in regulating sugar metabolism.

Over time, frequent insulin spikes can lead to insulin resistance, a condition that can hinder weight loss efforts.

By including almond milk, which has a lower glycemic index, you are potentially promoting better insulin sensitivity and metabolic health, which can be supportive in your weight loss journey.

Nutrient Rich

I want to make it clear that, just because a food or drink is low-calorie doesnt make it healthy.

You have to make sure that low-calorie foods don’t skimp out on nutrients.

And almond milk does exactly that. this drink contains essential nutrients like:

  • Vitamin E: An antioxidant that can help combat oxidative stress in the body. Oxidative stress has been linked to obesity and metabolic diseases

  • Vitamin E: An antioxidant that can help combat oxidative stress in the body. Oxidative stress has been linked to obesity and metabolic diseases.

  • Calcium: Essential for bone health, but also plays a role in energy metabolism. Adequate calcium intake can ensure that the body metabolizes fat efficiently.

  • Unsaturated Fat: Unlike saturated fat, which is associated with various health issues when consumed in excess, unsaturated fats are beneficial for heart health. Good fat sources can also promote feelings of fullness and provide sustained energy, which can be helpful during a weight loss journey.

Also Read: Is Chocolate Milk Good for Weight Loss?

Downsides of Almond Milk for Weight Loss

Lower Protein Content

When compared to cow milk and soy milk, almond milk contains less protein per cup.

Protein is a vital nutrient as it assists in building and repairing tissues and can help you feel fuller for a longer time, thereby preventing overeating.

A higher protein intake can enhance the thermogenesis process in the body, wherein more calories are burned to digest food.

Hence, the lower protein content in almond milk might not support these weight loss mechanisms optimally, necessitating the inclusion of other protein-rich foods in the diet to ensure balanced nutrition.

Also Read: Are Protein Pancakes Good for Weight Loss?

Potential Nutrient Deficiencies

Although almond milk contains beneficial nutrients such as vitamin E and calcium, it lacks certain other vital nutrients naturally found in dairy milk, including vitamins D and B12.

Vitamin D is vital for bone health and immune function, while B12 is crucial for the functioning of the nervous system and red blood cell production.

Now you don’t have to get all these nutrients from almond milk itself but it is something to be aware of especially if you replace this with your usual dairy milk.

Thus, it is vital to include a variety of nutrient-rich food options in the diet to prevent deficiencies.

Many Brands Offer Sweetened Versions

A significant downside to consider is that many brands offer almond milk versions that contain added sugars, which can be a pitfall for those on a weight loss journey.

The addition of sugars increases the calorie content of the milk, potentially negating the benefits of its lower calorie content compared to traditional dairy milk.

The problem with sweetened versions is that the sugars in them can rapidly increase blood glucose levels, leading to a spike in insulin secretion.

So when you consume sweetened drinks every day it could potentially lead to insulin resistance not immediately but over a period of time while hindering your weight loss efforts at the same time.

Also Read: Is Eggnog Good for Weight Loss?

Tips to Incorporate Almond Milk in a Weight Loss Diet

Use it as a Base in Smoothies

Using unsweetened almond milk as a base in smoothies not only adds a creamy texture but also keeps the calorie content in check compared to other bases like whole milk or coconut milk.

As I said above, creating a caloric deficit plays an important role in weight loss.

So when you replace dairy milk with almond in your smoothies, you are reducing the overall calorie count of the drink.

To enhance the nutritional value of your smoothie, you can combine almond milk with ingredients like soybeans, chia seeds, and an assortment of fruits and vegetables.

This approach creates a balanced and nutritious drink, rather than just a simple fruit smoothie.

Choose Unsweetened and Fortified Almond Milk

Opt for unsweetened almond milk because it contains no added sugars, making it a lower-calorie option than its sweetened or flavored counterparts.

Meanwhile, go for fortified almond milk because it has been enriched with essential nutrients like calcium and vitamin D, which as I mentioned is normally low in standard almond milk.

In short, “fortified” means that specific vitamins or minerals have been added to boost their nutritional value.

Use as a Creamer Substitute in Coffee or Tea

If you are a fan of creamy coffees or teas, using almond milk as a substitute for traditional creamers can help reduce your intake of saturated fats and calories.

Traditional creamers can be high in saturated fats and calories, which, when consumed regularly, can add a significant amount of calories to your diet, hindering your weight loss efforts.

Almond milk, especially the unsweetened variety, contains fewer calories and fats, making it a healthier alternative.

Also Read: Is FairLife Nutrition Plan Good for Weight Loss?

Alternatives to Almond Milk for Weight Loss

Soy Milk

Soy milk stands out as a protein-rich alternative to almond milk.

The higher protein content can aid in promoting a feeling of fullness, which may help in reducing calorie intake throughout the day.

Its isoflavones content, a type of phytoestrogen, has been associated with various health benefits, including potential assistance in weight management.

Soy milk can be used similarly to almond milk in a variety of culinary applications, including as a base in smoothies, in coffee, or as a replacement for dairy milk in recipes.

Coconut Milk

Coconut milk, despite its higher fat content, contains medium-chain triglycerides (MCTs) that have been shown to assist in weight loss.

MCTs can increase energy expenditure and help promote satiety, potentially aiding in weight management.

However, it’s higher in calories compared to almond and soy milk, so portion control would be key when including it in a weight loss diet.

It can also be used as a creamer substitute in coffee or tea, adding a rich flavor without dairy.

Flaxseed Milk

Flaxseed milk is low in calories and it contains nutrients including omega-3 fatty acids, which are known to have anti-inflammatory properties and can aid in maintaining a healthy metabolic rate.

Additionally, it is often fortified with vitamins and minerals, which can help meet nutritional needs while trying to lose weight.

Flaxseed milk can be used in a variety of culinary applications like baking, as a base in smoothies, or as a dairy milk substitute in cereals and porridge.

Its slightly nutty flavor can complement a variety of dishes, adding a nuanced flavor profile while keeping the calorie content in check.

Oat Milk

Oat milk is rich in beta-glucans, a type of soluble fiber that can aid in promoting feelings of fullness, potentially helping in weight management by preventing overeating.

This milk’s creamy texture makes it a popular choice in coffee and lattes.

It can also be used as a base in smoothies or in cooking and baking, adding a creamy consistency and slightly sweet flavor to dishes.


Almond milk is a good choice to add to a weight loss diet because of two things.

One, because it’s low in calories, and two because it is low in sugar.

If you find any food or drink that checks these two boxes, you can be sure that one serving of that particular food or drink won’t derail your weight loss efforts.

However, replacing dairy with almond milk won’t alone get you to your ideal weight.

You gotta complement it with an overall healthy diet and a workout routine that suits your physical level.

Also Read: Is Nutella Good for Weight Loss?


Is almond milk good for losing belly fat?

Yes, Almond milk is good for losing belly fat because it is low in calories. However, almond milk alone is not enough to lose belly fat. You also need to follow a balanced diet and exercise regularly.

Can I drink almond milk every day for weight loss?

You can drink almond milk every day for weight loss as long as you choose an unsweetened and unflavored variety that is low in calories and added sugars.

Is almond milk better than whole milk for weight loss?

Almond milk is better than whole milk for weight loss because it has fewer calories and less fat. A cup (240 ml) of unsweetened almond milk has about 40 calories and 3 grams of fat, while a cup of whole milk has about 150 calories and 8 grams of fat.

What milk is best for weight loss?

The best milk for weight loss depends on your personal preference, dietary needs, and health goals. But lower-calorie options like almond or skim milk are commonly recommended.

Which milk is the lowest in calories?

The milk that is lowest in calories is unsweetened almond milk, which has about 40 calories per cup (240 ml). Other plant-based milks that are low in calories are unsweetened soy milk (80 calories), unsweetened oat milk (90 calories), and unsweetened rice milk (110 calories). Among dairy milks, skim milk is the lowest in calories, with about 90 calories per cup.

This post may contain affiliate links which means I may receive a commission for purchases made through links at no extra cost to you. See my disclosure policy for more information.

Rahul is a professional nutritionist certified by the International Sports Sciences Association (ISSA) and a personal trainer certified through the American Council of Exercise (ACE). He has a special interest in the science of nutrition and how it can impact the body.

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