Does almond milk have protein? Here's what your nutrition diet needs to know

November 11, 2025 •

4 min read

Standard almond milk contains only about 1 gram of protein per 8-ounce serving, a stark contrast to dairy milk. This often surprises those who assume the beverage is a significant protein source, begging the question: does almond milk have protein in a meaningful way? For a successful nutrition diet, understanding this difference is key to making informed dietary choices.

Quick Summary

A cup of standard almond milk has minimal protein compared to dairy milk, primarily because it is mostly water with a small amount of almonds. The protein from whole almonds is diluted in the manufacturing process. Consumers seeking more protein can choose specially formulated, fortified versions, often supplemented with other plant-based proteins.

Key Points

Minimal Protein in Standard Almond Milk: Unfortified varieties contain only about 1 gram of protein per cup, as the almonds are highly diluted during processing.
High-Protein Fortified Versions: Manufacturers offer high-protein almond milk by adding other plant-based proteins like soy or pea, boosting protein content significantly.
Excellent Low-Calorie Choice: Unsweetened almond milk is naturally very low in calories and carbohydrates, making it a good option for weight management and low-carb diets.
Rich in Fortified Nutrients: Commercial brands often fortify almond milk with calcium, vitamin D, and vitamin E, providing crucial micronutrients typically found in dairy milk.
Easy to Boost Protein Content: The protein of standard almond milk can be increased by blending in protein powder, seeds, or nut butter.
Less Protein than Dairy or Soy: Compared to cow's milk or soy milk, which offer around 8 grams of protein per cup, standard almond milk is not a comparable protein source.

Decoding the Protein in Your Almond Milk

While almonds themselves are a good source of protein, the process of turning them into milk significantly dilutes their nutritional content. To create a creamy liquid, manufacturers blend soaked almonds with a large amount of water, and then strain the pulp. What's left is a beverage that is low in calories and fat but also surprisingly low in protein. A single cup of standard, unsweetened almond milk typically contains just 1 to 1.5 grams of protein, a negligible amount for someone relying on it as a primary source.

The Difference Between Standard and Fortified Almond Milk

To address the protein deficit, many brands now offer fortified almond milk, sometimes labeled as "high protein." These versions often supplement the almond base with other sources, such as soy or pea protein, to boost the overall count. Some fortified varieties can contain up to 8 grams of protein per cup, making them a much more viable option for those on a protein-conscious diet. When shopping for almond milk, always check the nutritional label, as the difference in protein content between standard and fortified versions is substantial. Look for ingredients like "pea protein" or "soy protein" in the fortified options.

Almond Milk's Other Nutritional Advantages

Despite its low protein, almond milk still has a lot to offer in a healthy diet. Unsweetened varieties are naturally very low in carbohydrates and calories, making them a popular choice for people managing weight or following low-carb diets. Furthermore, almond milk is an excellent source of vitamin E, a potent antioxidant that helps protect the body from oxidative stress.

Most commercial almond milk is also fortified with essential vitamins and minerals to match the nutritional profile of dairy milk. These often include:

Calcium: Added to help support bone health, with many brands providing a comparable amount to cow's milk.
Vitamin D: Fortification is common, aiding in calcium absorption and immune function.
Vitamin B12: Important for energy metabolism and often added to ensure plant-based drinkers get this crucial nutrient.

While the bioavailability of some fortified minerals may be less than in dairy, fortified almond milk can still contribute meaningfully to your daily intake.

How Almond Milk Stacks Up Against Other Milks

To put almond milk's protein content in perspective, it is helpful to compare it with other popular milk types. The following table highlights the protein differences, based on an 8-ounce (1-cup) serving, with information gathered from reliable sources like the USDA.


Milk Type	Approx. Protein per cup	Notes
Standard Almond Milk	~1 gram	Very low protein due to high water content.
High-Protein Almond Milk	7-10 grams	Fortified with added plant protein (e.g., pea or soy).
Dairy Milk (Cow's)	~8 grams	Naturally high in complete protein.
Soy Milk	~7-8 grams	Naturally high plant-based protein, considered a complete protein source.
Pea Milk	~8 grams	A strong plant-based protein alternative.
Oat Milk	~3-4 grams	Mid-range protein, creamier texture.
Rice Milk	~1 gram	Very low in protein, similar to standard almond milk.

How to Boost the Protein in Your Almond Milk

If you prefer the taste and lower calories of standard almond milk but need to increase its protein, there are several simple strategies you can use:

Add protein powder: Mixing a scoop of your favorite protein powder (whey, soy, or pea) into almond milk is one of the easiest ways to create a high-protein shake.
Blend in nut butters: Adding a tablespoon of almond butter, peanut butter, or cashew butter provides extra protein and healthy fats.
Include chia or flax seeds: A spoonful of chia or flax seeds not only boosts protein but also adds fiber and healthy omega-3 fatty acids.
Mix in yogurt: For smoothies, adding a dollop of high-protein Greek yogurt or a soy-based yogurt alternative can significantly increase the protein count.
Stir in spirulina: This powerful algae is a concentrated source of plant-based protein and can be added in small amounts to your shakes for a protein kick.

Conclusion

So, does almond milk have protein? The answer depends on the product. Standard, unfortified almond milk contains minimal protein, making it unsuitable as a primary protein source. Its appeal lies in being a low-calorie, dairy-free, and often vitamin-fortified alternative. However, those prioritizing protein intake for muscle building or general dietary needs should opt for specially formulated "high protein" varieties or actively add other protein-rich ingredients. By understanding the different types available and how to supplement them, you can integrate almond milk into a balanced nutrition diet effectively, ensuring all your nutritional needs are met.

For more in-depth information on the comparison between different milk alternatives and their nutritional value, you can refer to resources from organizations like the University of Florida's Institute of Food and Agricultural Sciences.

Frequently Asked Questions

Cow's milk contains a complete protein profile with approximately 8 grams per cup, while standard almond milk has only around 1 gram. If you rely on milk for protein, cow's milk or a fortified plant-based milk is a much better choice.

Yes, many brands offer specially formulated high-protein almond milk. These are typically fortified with added plant proteins, such as soy or pea protein, to raise the protein content to a level comparable to dairy or soy milk.

Almond milk is primarily water. The process of blending and straining leaves only a small fraction of the whole almond's nutritional value, resulting in a very low protein content.

You can easily boost protein by mixing in a scoop of protein powder, a tablespoon of nut butter, or seeds like chia or flax. This is a great way to use standard almond milk while meeting your protein needs.

When it comes to protein, soy milk is superior. It naturally contains about 7 to 8 grams of protein per cup, making it a more robust plant-based option than standard almond milk.

Fortified almond milk is commonly enriched with vitamins A, D, and E, as well as calcium. These additions help to compensate for nutrients that are naturally low or lost during processing.

Standard almond milk is not a good source of protein for vegans. It contains very little, so vegans who choose it should ensure they get sufficient protein from other sources in their diet, such as legumes, nuts, seeds, and fortified products.