FoodScore
0/ 100
Decentbeverage· 1 cup

Almond milk (unsweetened)

Unsweetened almond milk scores 48/100, placing it in the 'Decent' category. Its fortification with essential micronutrients is a key positive, though its ultra-processed nature impacts its overall score.

Nutrition data (per 100 g)

Source: USDA FoodData Central.

  • Almond milk (unsweetened) contains 15 kcal per 100 g.
  • Almond milk (unsweetened) contains 0.4 g of protein per 100 g.
  • Almond milk (unsweetened) contains 1.3 g of total fat per 100 g (0.0 g saturated).
  • Almond milk (unsweetened) contains 0 g of added sugar per 100 g.
  • Almond milk (unsweetened) provides 70 mg of sodium per 100 g.
  • Almond milk (unsweetened) provides 188 mg of calcium per 100 g.
  • Almond milk (unsweetened) scores 48/100 on FoodScore (decent).
  • Almond milk (unsweetened) is classified as NOVA 4 (ultra-processed food).
  • This beverage is fortified with 14% DV of calcium and 25% DV of Vitamin D per 100g.
  • Unsweetened almond milk contains 0g of added sugar, making it a low-sugar option.
  • It is classified as NOVA class 4, indicating it is an ultra-processed food.
  • With only 15 calories per 100g, it is a very low-calorie beverage.
  • It provides minimal protein and fiber, with 0.4g of each per 100g.
  • Scores +16 points above the beverage category average (32/100 across 3796 foods).
Fiber
0.4g
1% of Daily Value
Protein
0.4g
1% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
70mg
3% of Daily Value
+
What it brings to the table
Micronutrients (Calcium, Vitamin A, Vitamin D, Vitamin E)+8
−
What holds it back
Ultra-processed (NOVA 4)-10

Why it scores 48

Unsweetened almond milk achieves a FoodScore of 48 out of 100, placing it in the 'Decent' category. This score reflects a balance of its nutritional contributions and processing level. A significant positive factor is its fortification with key micronutrients, which adds 8 bonus points. Specifically, it provides 14% of the Daily Value for calcium, 25% for Vitamin D, and 10% for Vitamin A per 100g, nutrients often lacking in the average American diet. However, a major detractor is its classification as a NOVA class 4 food, meaning it is ultra-processed. This classification incurs a 10-point penalty, reflecting concerns about the health implications of highly processed foods. While it is commendably low in calories (15 per 100g) and contains no added sugar or saturated fat, its very low protein (0.4g per 100g) and fiber (0.4g per 100g) content prevent it from earning additional nutrient bonuses. To achieve a higher score, almond milk would need to be less processed or offer a more substantial profile of naturally occurring macronutrients.

Health benefits

What the nutrients in almond milk (unsweetened) actually do for you, grounded in established dietary science.

Supports Bone Health

Unsweetened almond milk is often fortified with essential nutrients that contribute to bone health. Each 100g serving provides 14% of the Daily Value for calcium and 25% for Vitamin D. Calcium is a primary building block for bones, and Vitamin D is crucial for the body's absorption of calcium. Dietary guidelines emphasize the importance of adequate intake of both nutrients to maintain bone density and reduce the risk of osteoporosis. Including fortified almond milk can be a convenient way to supplement these vital nutrients, especially for those who avoid dairy.

Aids in Weight Management

With only 15 calories per 100g, unsweetened almond milk can be a beneficial choice for weight management. Its very low-calorie density allows individuals to enjoy a beverage that adds flavor and creaminess to meals without significantly increasing caloric intake. This can be particularly useful for reducing overall calorie consumption when replacing higher-calorie dairy or sugary beverages. Choosing low-calorie options like this can help create a caloric deficit, which is necessary for weight loss, or maintain a healthy weight.

Contributes to Vitamin A Intake

Unsweetened almond milk often contributes to your daily intake of Vitamin A, providing 10% of the Daily Value per 100g. Vitamin A is an essential nutrient known for its role in vision health, immune function, and cell growth. While not a primary source, fortified almond milk can help bridge nutritional gaps, especially for those following plant-based diets. Ensuring adequate Vitamin A intake is important for maintaining healthy eyesight and supporting the body's natural defenses.

Suitable for Blood Sugar Management

Unsweetened almond milk is an excellent option for individuals focusing on blood sugar management due to its zero added sugar content. Unlike many flavored or sweetened plant milks, it does not contribute to a rapid rise in blood glucose levels. This makes it a suitable beverage for people with diabetes or those looking to reduce their overall sugar intake. Its low carbohydrate content also aligns with dietary strategies aimed at maintaining stable blood sugar levels throughout the day.

How to eat it

Unsweetened almond milk is a versatile, low-calorie, and dairy-free beverage commonly used in American diets as a milk substitute. It's often consumed in cereals, coffee, smoothies, and in cooking or baking. Its neutral flavor makes it adaptable to various dishes, providing a creamy texture without adding significant calories or sugar. A typical serving size is 1 cup (240ml).

Use unsweetened almond milk as a low-calorie base for smoothies with fruits, vegetables, and protein powder for a balanced meal or snack.
Incorporate it into your morning coffee or tea as a dairy-free creamer to avoid added sugars and excess calories.
Substitute it for dairy milk in recipes for oatmeal, pancakes, or baked goods to reduce calorie and saturated fat content.
Store opened almond milk in the refrigerator and consume within 7-10 days to ensure freshness and safety.
Things to keep in mind

For most healthy adults, unsweetened almond milk is generally safe for consumption in normal serving sizes. However, individuals with a tree nut allergy (specifically almonds) must avoid almond milk due to the risk of severe allergic reactions. While rare, some individuals may experience mild digestive upset due to stabilizers or thickeners used in processing. It's important to choose unsweetened varieties to avoid excessive added sugar intake, which can negate some of its health benefits.

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Reader questions
Is unsweetened almond milk healthy?
Unsweetened almond milk can be a healthy addition to a balanced diet, especially when fortified with vitamins and minerals like calcium and Vitamin D. It is very low in calories, has no added sugar, and is naturally dairy-free. However, it is also an ultra-processed food (NOVA 4) and offers minimal protein or fiber compared to whole foods.
Is unsweetened almond milk good for weight loss?
Yes, unsweetened almond milk can be beneficial for weight loss due to its very low-calorie content (15 calories per 100g). Choosing it over higher-calorie dairy milk or sugary beverages can help reduce overall caloric intake, supporting a calorie deficit needed for weight management. It provides a creamy texture without adding significant energy.
Is unsweetened almond milk ultra-processed?
Yes, unsweetened almond milk is classified as a NOVA class 4 food, meaning it is ultra-processed. This classification is due to its manufacturing process, which involves multiple steps and often includes additives like stabilizers and emulsifiers to achieve its desired texture and shelf stability. While fortified, its processing level is a factor in its overall FoodScore.
How does unsweetened almond milk compare to dairy milk nutritionally?
Unsweetened almond milk is significantly lower in calories and fat than whole dairy milk, and contains no lactose. While often fortified with similar levels of calcium and Vitamin D, it is much lower in protein (0.4g vs. ~3.4g per 100g) and lacks the naturally occurring B vitamins and phosphorus found in dairy milk. It's a good alternative for those avoiding dairy, but its nutritional profile differs.
Can I use unsweetened almond milk in cooking and baking?
Yes, unsweetened almond milk is a popular substitute for dairy milk in many cooking and baking applications. Its mild flavor and creamy texture make it suitable for sauces, soups, smoothies, and various baked goods. It's important to use the unsweetened variety to avoid altering the flavor profile of your dishes with unwanted sweetness.
What are some good alternatives to unsweetened almond milk?
If you're looking for alternatives, other plant-based milks like unsweetened soy milk offer more protein, while unsweetened oat milk can provide a creamier texture and some fiber. For a less processed option, homemade nut milks or simply water can be considered. The best alternative depends on your specific nutritional needs and culinary uses.
Does unsweetened almond milk contain omega-3 fatty acids?
No, unsweetened almond milk typically contains negligible amounts of omega-3 fatty acids, with 0g per 100g. While almonds themselves contain some healthy fats, the processing of almond milk often removes or dilutes these components. If you are seeking omega-3s, look for foods like fatty fish, flaxseeds, or chia seeds.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-07-01