Nutrition Diet: Is Skim Milk or Almond Milk Less Calories?

October 10, 2025 •

3 min read

According to the U.S. Department of Agriculture, unsweetened almond milk contains just 30 to 40 calories per serving, significantly less than skim milk. When comparing calorie content for a nutrition diet, the question of 'is skim milk or almond milk less calories?' is a key consideration for many individuals.

Quick Summary

Unsweetened almond milk has notably fewer calories than skim milk, though skim milk offers significantly more protein. The best choice depends on individual dietary goals, such as prioritizing lower calories or higher protein content, while considering other nutritional aspects.

Key Points

Unsweetened Almond Milk is Lower in Calories: A cup of unsweetened almond milk contains significantly fewer calories (30-40) compared to a cup of skim milk (80-90).
Skim Milk is Higher in Protein: Skim milk is a much better source of protein, providing around 8 grams per cup versus just 1 gram in almond milk.
Check Labels for Sugars: To ensure the lowest calorie count, always choose unsweetened almond milk, as sweetened versions can have added sugars and increased calories.
Consider Other Nutrients: While almond milk often contains added vitamins like calcium and D, skim milk offers more protein and naturally occurring lactose.
Lactose-Free Option: Almond milk is naturally lactose-free, making it a suitable alternative for individuals with lactose intolerance.
Decision Depends on Goals: The ideal milk depends on your dietary priorities; choose almond milk for lowest calories and skim milk for highest protein content.

For individuals managing their caloric intake, the choice between skim milk and almond milk is a common dietary decision. While both are popular, low-fat beverage options, a direct comparison reveals a clear winner in the calorie count: unsweetened almond milk. However, the nutritional story goes beyond just calories, encompassing protein, fat, vitamins, and minerals.

The Calorie Contest: Almond Milk vs. Skim Milk

Unsweetened almond milk consistently contains fewer calories than its dairy counterpart. On average, one cup (240ml) of unsweetened almond milk contains just 30 to 40 calories, while the same serving of skim milk holds around 80 to 90 calories. This makes unsweetened almond milk a top choice for those focused on minimizing caloric intake, especially for weight management. It is important to note that sweetened or flavored almond milk varieties have added sugars that can significantly increase their calorie count, sometimes reaching levels comparable to skim milk. Therefore, checking the nutritional label is crucial to ensure you are choosing the lowest-calorie option.

Skim Milk: A Protein Powerhouse

While almond milk wins on calories, skim milk offers a major advantage in protein content. A single cup of skim milk provides approximately 8 grams of protein, a vital macronutrient for muscle repair, growth, and satiety. In contrast, a cup of standard almond milk contains only about 1 gram of protein. For those prioritizing protein intake, skim milk offers a more nutritionally dense option. This is especially relevant for athletes or individuals seeking to feel full longer and maintain lean muscle mass.

Other Key Nutritional Differences

Beyond calories and protein, other nutrients differentiate these two beverages:

Fat content: Both skim milk and unsweetened almond milk are low in fat. Skim milk is virtually fat-free, while almond milk contains heart-healthy unsaturated fats.
Carbohydrates: Skim milk contains natural sugars from lactose (about 12g per cup), whereas unsweetened almond milk has very little to no sugar.
Fortification: Both milks are often fortified with vitamins, particularly calcium and vitamin D, to support bone health. Some almond milks are fortified to match or exceed the calcium content of dairy milk.
Lactose Intolerance: Almond milk is naturally lactose-free, making it a suitable option for those with lactose intolerance.

Choosing the Right Milk for Your Diet

Your best choice depends on your specific health and dietary goals. Consider the following scenarios:

For Lowest Calories: If your primary goal is to minimize calorie intake, unsweetened almond milk is the clear winner. Its low-calorie nature makes it a great addition to smoothies, cereal, or coffee without significantly impacting your daily caloric budget.
For Higher Protein: If you are focused on increasing your protein intake for muscle building or satiety, skim milk is the more nutrient-dense option. It provides a substantial protein boost for the number of calories consumed.
For Vegan or Lactose-Free Diets: Almond milk is the ideal choice for those following a plant-based or dairy-free lifestyle due to lactose intolerance.
For Overall Nutrition: While skim milk offers a more complete nutritional profile in its natural state, commercially fortified almond milk can provide comparable levels of certain vitamins and minerals. The decision then comes down to your priorities.

Nutritional Comparison Table (per 1 cup/240ml)


Nutrient	Unsweetened Almond Milk (approx.)	Skim Milk (approx.)
Calories	30-40	83-90
Protein	1-1.5 g	8-9 g
Fat	2.5-3 g	0.2-0.5 g
Carbohydrates	1-2 g	12 g
Sugar	0 g	12 g
Calcium	~40-50% DV	~20-30% DV
Vitamin D	~10-15% DV	~10-15% DV

Making an Informed Decision

Ultimately, the best milk for you comes down to a balance of your nutritional needs, dietary preferences, and taste. If calorie reduction is your top priority, unsweetened almond milk is an excellent, low-calorie alternative. However, if you need a protein boost, skim milk provides a significant advantage. Both can be part of a healthy diet when considering the full nutritional picture. Reading labels and understanding the trade-offs will empower you to make the choice that best supports your goals.

For more information on balancing different dietary choices, you may find the Dietary Guidelines for Americans useful.(https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf)

Conclusion: Your Dietary Goals Dictate the Winner

To conclude, unsweetened almond milk contains fewer calories than skim milk, making it a better option for strict calorie-controlled diets. However, skim milk is far superior in terms of protein content, which is crucial for satiety and muscle health. For those with lactose intolerance or following a vegan diet, almond milk is the necessary choice. Therefore, the answer depends entirely on your specific nutritional priorities and dietary requirements.

Frequently Asked Questions

Unsweetened almond milk is generally considered better for weight loss due to its significantly lower calorie content. By replacing higher-calorie beverages, it can help reduce overall caloric intake.

The high protein content of skim milk comes from cow's milk. In the process of making almond milk, almonds are blended and strained, diluting the protein content significantly.

Not necessarily. Sweetened almond milk often has added sugars that can increase its calorie count, sometimes making it comparable to or even higher than skim milk.

Many commercial brands of almond milk are fortified with vitamins such as A, D, and E, as well as calcium, to match the nutrient profile of dairy milk. However, skim milk is naturally richer in certain minerals like potassium and phosphorus.

Yes, skim milk is less fattening than whole milk because it has nearly all the fat removed. This results in a lower calorie count per serving.

Individuals who are lactose intolerant, follow a vegan diet, have a dairy allergy, or are primarily focused on consuming the lowest possible calories should opt for unsweetened almond milk.

Those who need higher protein intake for muscle building or satiety, or those who simply prefer the taste and nutritional profile of dairy, will benefit more from skim milk.