Does Almond Milk Contain Fat?
Yes, almond milk does contain fat—unsweetened almond milk provides 2.5 grams of fat per 8-ounce serving, with approximately 0.9 grams being saturated fat. 1
Nutritional Profile of Almond Milk
According to standardized nutritional data, an 8-ounce serving of unsweetened almond milk contains: 1
- Total fat: 2.5 grams (3.8% of daily value)
- Saturated fat: 0.9 grams (0.4% of daily value)
- Protein: 1.0 gram (2% of daily value)
- Carbohydrates: 14.0 grams (4.7% of daily value)
- Calories: 79 kcal
The fat content in almond milk is substantially lower than whole cow's milk (which contains 9 grams of fat per serving) and even lower than 2% milk (5 grams of fat). 1
Comparison to Other Milk Products
Almond milk contains less fat than most dairy and plant-based alternatives. 1, 2
- Whole cow's milk: 9.0 grams fat per 8 oz 1
- 2% cow's milk: 5.0 grams fat per 8 oz 1
- Soy milk: 4.0 grams fat per 8 oz 1
- Almond milk: 2.5 grams fat per 8 oz 1
- Nonfat cow's milk: 0.6 grams fat per 8 oz 1
Almond milk provides less than half the fat content of cow's milk and soy milk. 2
Important Nutritional Limitations
The critical issue with almond milk is not its fat content, but rather its severely deficient protein content compared to dairy milk. 1
- Almond milk provides only 1 gram of protein per serving, compared to 8-10 grams in cow's milk 1, 2
- Soy milk is the only plant-based alternative that approximates cow's milk's protein content and quality 1, 3
- The nutrient density of almond milk varies considerably depending on fortification with vitamins and minerals 1, 3
Clinical Considerations
When evaluating almond milk as a dairy substitute, the fat content is less concerning than the inadequate protein and variable micronutrient fortification. 3, 4
For individuals choosing almond milk:
- Verify fortification with calcium (almond milk can contain 451 mg per serving when fortified, exceeding cow's milk) 1
- Ensure adequate protein intake from other dietary sources 3, 4
- Check for vitamin D fortification (should provide approximately 101-120 IU per serving) 1
- Be aware that almond milk does not provide nutritional equivalence to cow's milk despite consumer perception 1
For children under 2 years of age, almond milk is not recommended as a primary milk source due to insufficient protein and calories for growth. 4