Which Plant-Based Milk Has the Least Calories? Unsweetened Almond and Coconut Milks Lead the Pack

October 4, 2025 •

3 min read

With the global plant-based milk market continuing to grow, consumers are increasingly aware of the nutritional differences between alternatives. For those tracking their intake, knowing which plant-based milk has the least calories is crucial, and the answer often points towards unsweetened almond or carton coconut milk.

Quick Summary

This guide compares popular unsweetened plant-based milks, highlighting that almond and carton coconut milk are typically the lowest in calories, with cashew milk also offering a low-calorie option. While calories differ, so do protein, fat, and other nutrients, making label-reading essential for meeting dietary needs.

Key Points

Unsweetened Almond Milk is Lowest: Plain, unsweetened almond milk typically has the fewest calories, often around 30-40 calories per cup.
Carton Coconut Milk vs. Canned: The lighter, carton version of coconut milk is a low-calorie alternative, unlike the high-fat, high-calorie canned variety.
Cashew Milk Offers Creaminess: Unsweetened cashew milk provides a creamier texture for a similar low-calorie count as almond milk.
Prioritize Unsweetened Varieties: For any plant-based milk, always choose unsweetened versions to avoid added sugars and significantly higher calorie counts.
Check for Fortification: Look for milks fortified with essential nutrients like calcium, vitamin D, and B12, as these are often not naturally present in high amounts.
Align with Nutritional Goals: While lowest in calories, almond and coconut milks are low in protein. If protein is a priority, consider unsweetened soy milk, which is a bit higher in calories but rich in protein.

Comparing Low-Calorie Plant-Based Milks

For many, moving away from dairy is a health-conscious decision, driven by concerns like lactose intolerance or a desire to reduce saturated fat and cholesterol. However, the nutritional landscape of plant-based milks is diverse, with calorie counts varying significantly. Choosing the right one requires careful consideration of not just the calorie count, but also the protein, fat, and added sugars.

Unsweetened Almond Milk: The Calorie-Conscious Champion

Unsweetened almond milk is widely recognized as having the fewest calories among popular plant-based milks. Made from a simple blend of almonds and water, an 8-ounce (one-cup) serving can contain as little as 30-40 calories. This is significantly lower than dairy milk and other alternatives like oat milk.

Low in sugar and carbs: Unsweetened versions are naturally free of sugar and low in carbohydrates, making them ideal for low-carb or keto diets.
Rich in Vitamin E: Almond milk is naturally a good source of antioxidant vitamin E, which supports immune health.
Fortification is key: While naturally low in nutrients like protein and calcium, many commercial brands are fortified with essential vitamins and minerals, including calcium, vitamin D, and vitamin B12.

Unsweetened Coconut Milk (Carton): A Close Contender

It's important to distinguish between canned coconut milk, which is rich and high-fat, and the lighter, carton version. Unsweetened carton coconut milk is another excellent low-calorie choice, often containing around 40-50 calories per cup.

Lower fat content: The carton version is watered down compared to its canned counterpart, resulting in a much lower fat and calorie count.
Contains MCTs: The fat in coconut milk includes medium-chain triglycerides (MCTs), which are easily absorbed and used for energy.
Minimal protein and carbs: Similar to almond milk, it is very low in both protein and carbohydrates.

Unsweetened Cashew Milk: Creamy and Low-Calorie

For those who prefer a creamier texture without sacrificing a low-calorie count, unsweetened cashew milk is a great option. Some commercial brands offer unsweetened versions with as few as 25 calories per cup.

Smooth consistency: The blending process of cashews and water creates a naturally thick and creamy texture, making it a good substitute in coffee and creamy sauces.
Low in protein: Like other nut milks, it contains a low amount of protein.

Low Calorie Plant-Based Milk Comparison Table


Plant Milk (Unsweetened)	Calories (per cup / 240ml)	Protein (per cup)	Carbs (per cup)	Key Feature(s)
Almond Milk	~30-40 kcal	~1g	~1g	Extremely low calorie, low carb
Coconut Milk (Carton)	~40-50 kcal	~0-1g	~2g	Low carb, contains MCTs
Cashew Milk	~25-50 kcal	~1g	~1-4g	Creamy texture, low calorie
Soy Milk	~80-100 kcal	~7-8g	~4g	High protein content
Oat Milk	~90-120 kcal	~3g	~16g	Source of soluble fiber, creamy texture

Nutritional Considerations Beyond Calories

While unsweetened almond and coconut milk are great for weight management due to their low-calorie and low-carb content, they are not the most complete nutritionally without fortification. Soy milk, for instance, offers a protein profile comparable to cow's milk, making it a better option for those needing more protein in their diet.

The importance of fortification: Since many plant-based milks are naturally low in key nutrients, fortification with vitamins like D, B12, and calcium is essential. These added nutrients help bridge the gap with dairy and ensure a balanced nutritional intake, particularly for vegans. Always check the nutrition facts panel to ensure your chosen brand is fortified to meet your dietary needs.

Making Homemade Low-Calorie Milk

For ultimate control over ingredients and calorie content, making your own plant-based milk at home is a great option. By adjusting the nut-to-water ratio, you can create a lighter, lower-calorie milk. Using a high-speed blender and a nut milk bag can yield a smooth, fresh product without the stabilizers or thickeners found in many store-bought varieties. The process is simple, and it ensures you know exactly what you are consuming.

Conclusion: Making an Informed Choice

When seeking the lowest-calorie plant-based milk, unsweetened almond, cashew, and carton coconut milk are your best bets. For weight management and low-carb diets, their calorie and carbohydrate counts are hard to beat. However, a mindful approach to your nutrition diet means considering more than just calories. Take note of protein content, and always opt for fortified, unsweetened versions to maximize nutritional benefits. By reading the labels and aligning your choice with your personal dietary goals, you can find the perfect low-calorie plant-based milk to suit your lifestyle. To explore the health benefits of almond milk further, check out this guide from WebMD.

Frequently Asked Questions

For a low-carb diet, unsweetened almond, cashew, and carton coconut milks are the best choices. They contain minimal carbohydrates and sugar, aligning well with low-carb and ketogenic eating plans.

Yes, for many people, especially those avoiding dairy, fortified plant-based milk is better. It contains added nutrients like calcium, vitamin D, and vitamin B12, which can help prevent deficiencies and maintain a balanced diet.

Unsweetened oat milk is significantly higher in calories and carbohydrates than unsweetened almond milk. An average cup of oat milk can contain 90-120 calories, whereas almond milk typically contains 30-40.

Yes, added sugars can substantially increase the calorie count. For example, a sweetened almond milk can contain around 73 calories per cup, compared to 30-40 in an unsweetened variety.

No, canned coconut milk is not low in calories. It is rich and creamy with a much higher fat content, making it significantly more caloric than the watered-down carton versions designed as a milk substitute.

Always check the nutrition label. The front of the packaging will typically state 'unsweetened,' and the nutrition facts panel should list '0g sugars' or '0g added sugars' per serving.

Yes, you can control the calorie content by making plant milk at home. You can adjust the ratio of nuts or seeds to water to create a lighter, lower-calorie beverage and avoid added sweeteners.