A Cup of Almond Milk Calories + How It May Benefit You

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a bowl of whole almonds

Are you looking for other options besides cow’s milk? There are various reasons why some people can’t drink it. For example, research shows about two-thirds of the world population have more lactose intolerance than infants. There are other reasons people skip cow’s milk like the Paleo or vegan diet.

These diets don’t allow dairy based on health or ideology. Regardless of your reasons you have many options like soy milk. Another popular option is the one with a cup of almond milk calories. This milk is made from the Keto-friendly tree nut that’s high in good fats. It also contains lots of other nutrients for good health.

It’s always important to look at the nutrition facts before deciding whether or not to consume it. This is especially true if you’re substituting it for other food. Almond milk is easily keto-friendly since it has 1g of fats. It’s also low-calorie with about one-third of the calories vs. cow’s milk.

Even if you’re not calorie-counting it’s an issue to consider since your daily caloric intake can affect factors like losing weight and burning fat. In a nutshell, almond milk seems to be a good alternative to cow’s milk. Let’s take a close look at the two products.

Why Choose Almond Milk?

This is a valid question. While there are various substitutes for cow’s milk it’s important to know why you’re swapping out the dairy product. Here are some of the main reasons:

1. Lactose Intolerance

Some people don’t eat dairy because they can’t. Lactose intolerance is quite common and can cause various symptoms like digestion problems. Some of the most common symptoms include:

  • Stomachache
  • Constipation
  • Stomach cramps
  • Vomiting
  • LBM
  • Nausea
  • Bloating  

Even if you enjoy cow’s milk these are reasons you should definitely think about finding a substitute.

2. Vegan Diet

Some diets like Paleo either ditch some or most dairy. This is usually related to how much fat is contained in the product. So, for example, full-fat or low-fat milk would generally be considered a better option.

A wild card is a fermented dairy since options like yogurt and kefir. These contain “good” bacteria so they’re sometimes allowed on certain diets.

However, the vegan diet ditches all dairy. That’s because it’s an animal product. There are different reasons why people go vegan whether it’s for health, ethical, or environmental reasons. The bottom line is the diet allows no meat, eggs, or dairy.

3. Keto Diet

If you’re on the keto diet then low-carb and high-fat foods are a top priority. While 1 cup of almond milk has 1g of carbs, cow’s milk as 12g. This is about one-quarter of the carbs allowed for a whole day on keto.

Almond milk is a good option because it’s considered a superfood. There are different options when picking almond milk. It’s important to avoid sweetened versions if you’re looking for a keto-friendly option.

What kinds of almond-based milk are available? They include sweetened, unsweetened, chocolate/almond, and almond/coconut. The nutrients and health benefits of each type are similar.

On the other hand, added sugar could have effects like kicking you out of “ketosis.”

A Cup of Almond Milk: Calories and Carbs

Let’s take a closer look at the nutrition facts of almond milk. This is critical to determine whether or not it’s a good substitute for cow’s milk. These figures are for one cup of the nut-based milk:

1. Calories

You get 30 calories from one cup of almond milk. This includes 20g of fat calories, which is a plus if you’re on the keto diet. The calorie count is also less than one-third of the same amount of cow’s milk at 103 calories.

In some diets, calories aren’t a big deal. That said, even if you’re not doing calorie counting it’s important to watch them since any calories that aren’t burned turned to fat. If you’re trying to lose weight that’s a bad thing.

2. Carbs

Almond-sourced milk gives you 1g of carbs. That’s a rock-bottom figure for any food and about as close as you can get to 0-carb as possible. How about cow’s milk? It’s much higher at 12g so if you’re on Keto or Atkins then almond milk is easily a better choice.

3. Protein

The nut milk provides 1g of protein. It’s a decent amount since it’s the same amount as carbs. On Atkins, you can have unlimited protein while it’s set at about 20% on keto. Yes, this figure is much lower than 8g of fat from cow’s milk. The bottom line: the protein content is keto-friendly.

4. Fats

Fats are at 2.5g. This macro is key to keto so it’s OK that it’s significantly higher than carbs. You can consume other foods that are higher-fat to make sure you’re getting about three-quarters of your calories from fats.

An X-factor is the milk’s fats are good fats. So, you won’t have to worry about the negative effects of trans-fat, for example. This is important when on diets like Keto, Paleo, and the Mediterranean Diet.

Top Health Benefits of Almonds

1. Vitamin E

This is a type of antioxidant that absorbs fat. It can help to protect the body’s cells from oxygen-caused damage. In fact, almonds are among the highest sources of Vitamin E on planet Earth. You can get over 35% of your daily intake from only 1 oz. That’s right!

Vitamin E is important for various health benefits. It can help lower the risk of heart disease. Alzheimer’s disease, and cancer. So, it’s a fruit you should definitely try to get more of through foods like almond milk.

2. Blood Sugar Levels

If you want better control of blood sugar then consider eating nuts like almonds. That’s because they’re high in protein, fats, good fats, and fiber. These can help lower your blood sugar level and lower the risk of type-2 diabetes.

Another key factor is almonds are high in magnesium. This mineral is important for 300+ processes of the human body. That includes control of blood sugar.

3. Antioxidants

These tree nuts are sky-high in antioxidants. These help to protect your body from free radicals that can lead to inflammation and various diseases including cancer. Fun Fact: the antioxidants are mostly in the nut’s brown layer. So, it’s wise to avoid blanched almonds if you want maximum nutrients.

4. Blood Pressure

If you have high blood pressure then consider eating some cereal and almond milk. For example, almond’s high magnesium content can help to lower glucose (blood sugar) levels.

Lowering blood pressure can also help to lower your risk of problems like heart disease.

5. Nutrients

Almonds are often called a “superfood” along with walnuts. They’re high in:

  • Fat (unsaturated)
  • Fiber
  • Magnesium (20% RDI)
  • Manganese (32%)
  • Protein
  • Vitamin E (37% RDI

Another big benefit there’s just 2.5g of carbs in a handful of almonds. This is similar to a cup of almond milk calories.

health benefits of almonds

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