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Almond milk vs reduced-fat milk

By our estimate, reduced-fat milk is more filling per calorie than almond milk: 3 versus 2 out of 5. Almond milk has fewer calories: 15 kcal per 100 ml, versus 50 for reduced-fat milk, so the same calories come with more grams of food.

Milk or a plant drink for coffee or breakfast.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 2705409 and 171267

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Key differences

  • Reduced-fat milk provides more protein per calorie: 6.6 g per 100 kcal, versus 3.7 g for almond milk.
  • Almond milk has fewer calories: 15 kcal per 100 ml, versus 50 for reduced-fat milk, so the same calories come with more grams of food.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g or 100 ml (1 ml is treated as about 1 g) and per typical serving. USDA descriptions: Almond milk, unsweetened, calcium-fortified; Reduced-fat milk (2%).
NutrientAlmond milkserving: 250 ml (8.5 fl oz)Reduced-fat milkserving: 250 ml (8.5 fl oz)Difference
Calories15 kcal per 100 ml (3.4 fl oz)38 kcal per serving50 kcal per 100 ml (3.4 fl oz)125 kcal per serving+35 kcal per 100 ml (3.4 fl oz)+88 kcal per serving
Protein0.6 g per 100 ml (3.4 fl oz)1.4 g per serving3.3 g per 100 ml (3.4 fl oz)8.3 g per serving+2.8 g per 100 ml (3.4 fl oz)+6.9 g per serving
Carbohydrates0.3 g per 100 ml (3.4 fl oz)0.9 g per serving4.8 g per 100 ml (3.4 fl oz)12 g per serving+4.5 g per 100 ml (3.4 fl oz)+11.2 g per serving
of which sugars0 g per 100 ml (3.4 fl oz)0 g per serving5.1 g per 100 ml (3.4 fl oz)12.7 g per serving+5.1 g per 100 ml (3.4 fl oz)+12.7 g per serving
Fiber0 g per 100 ml (3.4 fl oz)0 g per serving0 g per 100 ml (3.4 fl oz)0 g per serving0 g per 100 ml (3.4 fl oz)0 g per serving
Fat1.2 g per 100 ml (3.4 fl oz)3.1 g per serving2 g per 100 ml (3.4 fl oz)5 g per serving+0.8 g per 100 ml (3.4 fl oz)+1.9 g per serving
of which saturated0.1 g per 100 ml (3.4 fl oz)0.3 g per serving1.3 g per 100 ml (3.4 fl oz)3.2 g per serving+1.2 g per 100 ml (3.4 fl oz)+2.9 g per serving
Water97.4 g per 100 ml (3.4 fl oz)243.5 g per serving89.2 g per 100 ml (3.4 fl oz)223 g per serving−8.2 g per 100 ml (3.4 fl oz)−20.5 g per serving
Protein per 100 kcal3.7 g6.6 g+2.9 g
Estimated satiety (1 to 5)2 / 53 / 5+1

In bold, the value more favorable to satiety when the gap is clear. Difference: Reduced-fat milk minus Almond milk. Source: USDA FDC 2705409 and 171267.

Per typical serving

With typical servings, 250 ml (8.5 fl oz) of almond milk has about 38 kcal and 1.4 g of protein, and 250 ml (8.5 fl oz) of reduced-fat milk about 125 kcal and 8.3 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, reduced-fat milk is more filling per calorie than almond milk: 3 versus 2 out of 5.

  • Almond milk: Calculation: 1 (base) + 2 (very low energy density: 15 kcal/100 g) + 0 (protein: 3.7 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) − 1 (liquid, less filling than a solid; 0.0 g of sugars, under 8) = 2.
  • Reduced-fat milk: Calculation: 1 (base) + 2 (very low energy density: 50 kcal/100 g) + 1 (protein: 6.6 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) − 1 (liquid, less filling than a solid; 5.1 g of sugars, under 8) = 3.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Almond milk

  • If you want to eat more grams for the same calories: 15 kcal per 100 ml.
  • If you prefer a lighter typical serving: about 38 kcal in 250 ml (8.5 fl oz).

Reduced-fat milk

  • If you want more protein per calorie: 6.6 g per 100 kcal.
  • If you want more protein in a typical serving: 8.3 g in 250 ml (8.5 fl oz).

On a GLP-1 medication

Almond milk. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

Reduced-fat milk. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Almond milk: every nutrient, frequently asked questions, and similar foods.
  • Reduced-fat milk: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Almond milk, unsweetened (FDC ID 2705409).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D (FDC ID 171267).accessed .