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 | Whole Milk | Almond Milk |
|---|---|---|
| Calories | 161.7 kcal | 37 kcal |
| Total Fat | 8.7 g | 2.5 g |
| Saturated Fat | 4.9 g | 0.2 g |
| Cholesterol | 26.1 mg | 0 mg |
| Sodium | 114.8 mg | 173 mg |
| Total Carbs | 13 g | 3.4 g |
| Dietary Fiber | 0 g | 0.5 g |
| Sugars | 13 g | 2.1 g |
| Protein | 8.7 g | 1 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Whole Milk or Almond Milk?
Whole Milk has 161.7 calories and Almond Milk has 37 calories per comparable serving. Whole Milk is the more calorie-dense of the two.
Which has more protein, Whole Milk or Almond Milk?
Whole Milk provides 8.7g of protein versus 1g in Almond Milk. Whole Milk is the higher-protein choice.
Which has less fat, Whole Milk or Almond Milk?
Whole Milk contains 8.7g of fat compared with 2.5g in Almond Milk. Almond Milk is the leaner option.
Which has less saturated fat, Whole Milk or Almond Milk?
Whole Milk has 4.9g of saturated fat and Almond Milk has 0.2g. Almond Milk is lower in saturated fat.
Which has more sodium, Whole Milk or Almond Milk?
Whole Milk contains 114.8mg of sodium versus 173mg in Almond Milk. Almond Milk is higher in sodium.
Which has more fiber, Whole Milk or Almond Milk?
Whole Milk has 0g of fiber and Almond Milk has 0.5g. Almond Milk provides more fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Whole Milk → Calories in Almond Milk →