Which Type of Milk Is Lowest in Calories?

December 30, 2025 •

4 min read

According to nutritional data, unsweetened almond milk and unsweetened cashew milk are often the lowest-calorie options available. Navigating the dairy and plant-based milk aisle can be a challenge, but understanding which type of milk is lowest in calories is key to making informed dietary choices for weight management.

Quick Summary

This article examines the caloric content of various dairy and plant-based milks, identifying the lowest-calorie options and comparing their nutritional profiles. It details the differences between products like skim milk, almond milk, soy milk, and oat milk to help with dietary choices.

Key Points

Lowest Calories Overall: Unsweetened almond milk and unsweetened cashew milk are typically the lowest-calorie milks, with as little as 25-40 calories per cup.
Lowest Dairy Calories: Skim (fat-free) cow's milk is the lowest-calorie dairy option, containing around 80-90 calories per cup while still being high in protein and calcium.
Protein vs. Calories: While lower in calories, unsweetened almond and cashew milks are also very low in protein compared to dairy or soy milk.
Satiety and Fullness: Soy milk and dairy milks offer more protein, which can increase feelings of fullness and be more beneficial for weight management than extremely low-protein alternatives.
Beware of Added Sugars: Always check the nutrition label for flavored milks or sweetened plant-based milks, as added sugars can significantly increase the calorie count.
Fortification is Key: If you rely on milk for calcium and vitamin D, ensure that your chosen plant-based milk alternative is fortified, as many are not naturally high in these nutrients.

Comparing Calorie Content in Dairy and Plant-Based Milks

When focusing on weight management or simply reducing your caloric intake, the type of milk you choose can make a significant difference. Milk's calorie count is primarily determined by its fat and sugar content. This section breaks down the options, starting with the very leanest.

Unsweetened Plant-Based Milks: The Calorie Leaders

For those seeking the absolute lowest calorie counts, unsweetened almond and unsweetened cashew milk are the clear winners. These beverages are made by blending nuts with water, resulting in a low-fat, low-carbohydrate liquid. A typical 8-ounce (240ml) serving of unsweetened almond milk can contain as few as 30-35 calories, a remarkably low number compared to most other milks.

Unsweetened Almond Milk: Extremely low in calories and carbohydrates. Lacks significant protein, so it is best used for low-impact calorie control rather than satiety.
Unsweetened Cashew Milk: Another very low-calorie option, similar to almond milk, though its protein content is also very minimal.
Unsweetened Coconut Milk (Beverage): Lower in calories than cow's milk but typically higher in saturated fat than almond or cashew milk. Not to be confused with high-calorie canned coconut milk.

Dairy Milk Options: Skim as the Low-Calorie Choice

Within the dairy category, skim milk is the lowest-calorie choice because it has virtually all of the fat removed. A single cup of skim milk contains approximately 80 to 90 calories, along with a significant amount of protein, calcium, and vitamin D. While a great source of nutrients, some find its thinner texture less satisfying compared to higher-fat dairy milks.

Skim Milk: Offers a strong nutrient profile with the lowest dairy calories. Excellent for those wanting dairy's benefits without the fat.
1% (Low-Fat) Milk: A step up in fat and calories from skim, offering a slightly creamier texture for about 100-110 calories per cup.
2% (Reduced-Fat) Milk: With a richer taste than 1%, this option contains approximately 120-125 calories per cup.
Whole Milk: The highest in calories and fat among common dairy milks, with about 150-155 calories per cup.

Other Popular Plant-Based Milks

Some plant-based milks offer more protein or a creamier texture but come with a higher calorie count than almond or cashew milk.

Soy Milk: Unsweetened soy milk provides a protein content comparable to dairy milk, promoting satiety and making it a solid choice for weight management. Calories are typically in the 100-110 range per cup.
Oat Milk: Known for its creamy texture, unsweetened oat milk is higher in calories and carbohydrates than many other plant-based milks, containing roughly 120 calories per cup. Barista versions can be even higher.
Rice Milk: Often high in carbohydrates and low in both protein and fat, rice milk is not an ideal choice for those aiming to stay full on fewer calories.

Comparison of Milk Calories (per 8 oz / 240 mL)


Milk Type	Approx. Calories	Protein	Notes
Unsweetened Almond Milk	30-35	Low	Great for low-calorie diets, but check for fortification.
Unsweetened Cashew Milk	25-40	Very Low	Similar to almond milk, offers a creamy texture.
Skim Milk	80-90	High	Lowest-calorie dairy option, excellent source of protein and calcium.
Unsweetened Soy Milk	100-110	High	A protein-rich plant-based choice for satiety.
1% (Low-Fat) Milk	100-110	High	Slightly more fat and calories than skim for a richer taste.
Oat Milk	120-130	Moderate	Creamy and delicious, but higher in carbs and calories.
2% (Reduced-Fat) Milk	120-130	High	The popular middle-ground dairy option.
Whole Milk	150-155	High	The highest fat and calorie dairy option for a richer profile.

Considerations for Choosing Your Milk

Beyond calories, your choice of milk should align with your overall health goals. For instance, if you are a vegan or have a lactose intolerance, a plant-based option is necessary. If you want a significant protein boost, unsweetened soy milk or dairy milk will be better than almond milk. Always check for added sugars, which can dramatically increase the calorie count, especially in flavored varieties like chocolate milk.

For those watching specific nutrient intake, like calcium, ensure your milk alternative is fortified. Many plant-based milks add calcium and Vitamin D to their products to match or exceed dairy milk levels, making them a viable alternative.

Conclusion: Finding the Right Balance

The search for which type of milk is lowest in calories reveals that unsweetened almond milk and unsweetened cashew milk top the charts, with skim milk being the lowest-calorie dairy option. Your final decision should weigh calories against other nutritional benefits like protein content, fortification, and your own dietary needs. By considering all factors, you can make the best choice to support your health goals.

Here is a useful guide for comparing dairy and non-dairy milks.

Frequently Asked Questions

The healthier choice depends on your specific dietary needs. Skim milk is a better source of protein, calcium, and vitamin D, while unsweetened almond milk is significantly lower in calories and fat, making it ideal for strict calorie control.

No, skim milk is fat-free. The name refers to the process of skimming the fat from the top during processing, resulting in the lowest calorie dairy milk option.

The calorie count in oat milk can vary by brand and whether it's sweetened. Unsweetened oat milk typically contains around 120 calories per cup, which is higher than unsweetened almond or soy milk.

Yes, unsweetened soy milk is a moderately low-calorie option, generally providing about 100-110 calories per cup. It offers a good balance of moderate calories and high protein content.

Yes, flavored milks like chocolate or strawberry milk often have significant amounts of added sugar, which dramatically increases their calorie content compared to their plain, unflavored counterparts.

The primary difference is the calorie count. Unsweetened versions contain very few calories and no added sugars, while sweetened varieties have a higher calorie and sugar content. Always choose unsweetened to control calories.

Whole milk has a higher fat content, and since fat contains more calories per gram than protein or carbohydrates, whole milk naturally has more calories than fat-free skim milk.