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Carbs in Almond Milk – A Comprehensive Guide

by Khadija Tahir
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The Almond Milk Carbs - A Comprehensive Guide

Hello guys! Do you want to know about carbs in almond milk? Almond milk carbs are considered a healthy food by many because the beverage is made from almonds, a highly regarded superfood.

But there are ingredients other than almonds in many brands of almond milk, and several different kinds that you can buy. Each variety provides slightly different nutrients and health benefits. And the best part? 

Almond milk carbs are low in carbohydrates, calories, and fat, and provide some protein. It also offers vitamin E and, when fortified, provides calcium. Let’s explore with me almond milk carbs.

Know About Almond Milk Nutrition

One cup (8oz or 240ml) of unsweetened almond milk provides 39 calories, 1g of protein, 3.4g of carbohydrates, and 2.5g of fat. Almond milk is a great source of calcium and vitamin E.

Calories: 39

Fat: 2.5g

Sodium: 189mg

Carbohydrates: 3.4g

Fiber: 0.5g

Sugars: 2g

Protein: 1g

Calcium: 482mg

Vitamin E: 16.6mg

Carbs in Almond Milk

The Almond Milk Carbs - A Comprehensive Guide

There are just 3.4g of carbohydrates in unsweetened almond milk. Carbs provide four calories per gram, so 12 of the 39 calories in unsweetened almond milk come from carbohydrates.

Unsweetened almond milk has a glycemic index (GI) of 25 making it a low-glycemic food. As a reference, foods with a GI of 55 or below are considered low glycemic foods. One cup of almond milk generally contains 4 to 7 almonds, depending on the brand. 


There are 2.5 grams of fat in almond milk. Each gram of fat provides nine calories so there are just over 20 calories of fat in unsweetened almond milk.

Most of the fat (about 1.5 grams) in almond milk comes from monounsaturated fat while a small part (about 0.5 grams) comes from polyunsaturated fat. Unsaturated fats are considered “good” fats because they may help increase HDL cholesterol levels in the blood and boost heart health.

The fat in almond milk does not change substantially based on the flavor. But brands with higher fat content will typically be creamier due to the higher quantity of almonds used per cup of milk. I have also written an article on Elmhurst Almond Milk | Unleashing The Nutty Goodness.


You’ll get just one gram of protein in a cup of almond milk, regardless of the flavor that you buy. Protein helps your body build and maintain muscle. Eating foods with protein also helps your bones, cartilage, skin, and hair stay healthy. 

One cup of cow’s milk provides about 8 grams of protein, regardless of its fat content (whole, skim, 1%, etc.). However, some brands offer almond milk varieties with added vegan protein for a more nutrient-dense beverage. You can get more from this video.

Vitamins and Minerals

A cup of almond milk provides several important micronutrients. For example, you’ll get about 482mg of calcium, or about 45% of your recommended daily intake if you follow a 2,000-calorie-per-day diet.

All of the calcium in almond milk is added by the producer; it doesn’t naturally occur in almonds. For reference, one cup of cow’s milk provides about 276mg of calcium or about 28% of your daily needs.

Carbs in Almond Milk Health Benefits

Do you know about its benefits? The micronutrients in almond milk provide several health benefits. It also provides a nutritious substitute for people who are lactose intolerant or sensitive to dairy and cannot consume cow’s milk. You can read more about Banana Almond Milk | Blend to Perfection.

Carbs in Almond Milk May Boost Heart Health

Almond milk is an excellent source of vitamin E, providing more than 16mg per one-cup serving. Vitamin E is believed to protect against oxidative stress, which may boost heart health and help protect your body against certain diseases including cancer, arthritis, and diabetes.

Carbs in Almond Milk Improves Bone Health

A single serving of almond milk delivers 482mg of calcium, and research has shown that calcium helps you to maintain strong bones. It is also important for proper muscle contraction and nerve function. Another Refreshing & Easy Almond Milk Smoothie Recipe For You.

Carbs in Almond Milk May Help Prevent Autoimmune Disease

The Almond Milk Carbs - A Comprehensive Guide

With nearly 20% of your recommended daily value of vitamin D in one serving, almond milk may also be efficient in preventing autoimmune disease. Research has found that vitamin D can be powerful in fighting chronic diseases as well as autoimmune disorders.

May Support Skin Health

The vitamin E in almond milk may help keep skin healthy. This vitamin has been linked to improved skin health thanks to its ability to fight solar radiation by fighting free radicals.

Carbs in Almond Milk Allergies

If you have a tree nut allergy, you should not consume almond milk (or any other nut milk such as cashew milk, etc.). But, according to the American Academy of Allergy, Asthma, and Immunology, if you do not have a nut allergy, it is safe to consume almond milk in the presence of someone who does have a nut allergy.

Storage and Food Safety

Some brands of almond milk need to be refrigerated from the time of purchase. Shelf-stable varieties do not require refrigeration until after they are opened. Look at the carton to see how you should store the almond milk you buy.

The best way to store almond milk is in the refrigerator until its best-to-use-by date. If you freeze almond milk, unwanted ingredient separation is likely to occur.

Carbs in Almond Milk Varieties

Flavored and sweetened almond milk varieties often contain added sugars. You’ll see these listed in the ingredients as “cane sugar,” “honey,” or as another sweetener. Nutrition experts recommend limiting the consumption of added sugars to maintain healthy body weight and blood sugar levels.

Other varieties of plant-based milk include cashew milk, macadamia nut milk, and oat milk. Each has different nutritional values per cup:

Cashew milk: 156 calories, 11g fat, 10.5g carbs, 4.5g protein, 18.9mg calcium. Higher in protein than some other plant-based milk.

Macadamia nut milk: 50 calories, 5g fat, 1g carbs, 1g protein, 451.2mg calcium. Ideal for those looking for low-carb plant-based milk.

Oat milk: 120 calories, 5g fat, 16g carbs, 3g protein, 350.4mg calcium. Suitable for those with nut allergies.

Hemp milk: 60 calories, 4.5g fat, 0g carbs, 3g protein, 283mg calcium. Good choice for low-carb and keto diets and contains healthy omega-3 and 6 fatty acids.

Rice milk: 115 calories, 2.4g fat, 22.4g carbs, 0.7g protein, 288mg calcium. Considered the least allergenic milk alternative.

Compared to dairy milk, plant-based milk is typically lower in protein and calories, so long as you choose unsweetened. The lower protein and nutrient content means that plant-based milk cannot replace dairy milk as a significant source of calcium, magnesium, vitamin D, or protein. One cup of 2% cow’s milk contains 122 calories, 4.2g fat, 12g carbs, and 8g protein.


I hope you like this article. Let me know in the comment section what you know about this and what your opinion is after reading this blog.

What number of carbs are in 1 cup of almond milk?

Almond milk, plain or unique, unsweetened (1 cup) contains 3.1g all-out carbs, 2.7g net carbs, 2.3g fat, 1g protein, and 36 calories.

Is almond milk alright in keto?

Unsweetened almond milk contains simply 1.4 grams of carbs and is wealthy in significant supplements while sustained, making it a nutritious, keto-accommodating choice. Conversely, improved almond milk is too high in carbs and sugar to squeeze into a solid keto diet.

Is almond milk great for a diabetic?

Almonds and almond milk are great choices for individuals with diabetes. Entire almond nuts, specifically, seem to give a few advantages, including prevalent glucose control, better weight the board, and further developed heart well-being.

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