Whole Milk vs Almond Milk: Nutrition Comparison
Whole milk and almond milk are the two most commonly compared dairy and plant-based milk options. Whole milk is significantly higher in protein, naturally rich in calcium, and contains fat-soluble vitamins A, D, E and K. Almond milk is dramatically lower in calories — typically around 30-40 calories per cup versus 150 for whole milk — but most commercial almond milk is very low in protein unless fortified. Almond milk is suitable for those who are lactose intolerant or following a plant-based diet. For protein and natural nutrient density, whole milk is the stronger choice. For calorie reduction, almond milk is a useful swap particularly in coffee and cereal.
Nutrition Comparison
| Nutrient |
240.0ml (224g)*
|
1 Serving (224.0g)
|
|---|---|---|
| Calories | 151 kcal | 44.8 kcal |
| Total Fat | 8.1 g | 3.5 g |
| Saturated Fat | 4.6 g | 0 g |
| Cholesterol | 24.3 mg | 0 mg |
| Sodium | 107.1 mg | 9 mg |
| Total Carbs | 12.2 g | 2 g |
| Dietary Fiber | 0 g | 0.9 g |
| Sugars | 12.2 g | 0 g |
| Protein | 8.1 g | 1 g |
* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.