Yes, but barely. A cup of commercial almond milk contains about 1 gram of protein, which is a fraction of what you’d get from cow’s milk or most other milk alternatives. If you’re drinking almond milk for its protein content, you’ll need to get that nutrient elsewhere.
How Much Protein Is in Almond Milk
A standard 240 ml (one cup) serving of unsweetened almond milk provides roughly 1 gram of protein. That’s surprisingly low given that whole almonds are a decent protein source, packing about 6 grams per ounce. The difference comes down to how almond milk is made: almonds are blended with water and then strained, leaving most of the protein behind in the pulp. What ends up in your glass is mostly water with a small amount of almond content.
Almond Milk vs. Other Milks
The gap between almond milk and other options is significant:
- Cow’s milk: about 8 grams of protein per cup
- Ultrafiltered cow’s milk: up to 13 grams per cup
- Soy milk: about 7 grams per cup
- Almond milk: about 1 gram per cup
Soy milk is the only plant-based option that comes close to matching dairy. Oat milk falls somewhere in the middle, typically offering 2 to 4 grams per cup depending on the brand. Almond milk sits at the bottom of the list for protein among popular milk choices.
Protein Quality Matters Too
Beyond the low quantity, the quality of protein in almond milk is moderate. Almonds contain all the essential amino acids your body needs, but they’re low in sulfur-containing amino acids, which limits how efficiently your body can use the protein. Researchers measure protein quality using a score called PDCAAS, where 100 represents a perfect protein. Almond protein scores between roughly 44 and 48 for U.S. varieties, meaning your body can use less than half of it as effectively as it would use an ideal protein source like egg or dairy.
For context, cow’s milk protein scores close to 100, and soy protein isn’t far behind. So the 1 gram of protein in almond milk is both small in amount and less usable than the protein in dairy or soy alternatives.
Higher-Protein Almond Milk Options
Some brands now sell protein-fortified almond milk, often boosted with pea protein or other plant proteins, bringing the total to 5 to 10 grams per cup. If you prefer the taste of almond milk but want more protein, check the nutrition label for these fortified versions. The protein source will be listed in the ingredients, and the total grams will be on the nutrition facts panel.
Another option is blending whole almonds into smoothies without straining. This keeps the fiber and protein intact, though the texture is thicker and grainier than commercial almond milk.
Why People Choose Almond Milk Anyway
Protein isn’t the only reason people pick a milk. Unsweetened almond milk is very low in calories, typically 30 to 40 per cup compared to about 150 for whole cow’s milk. It’s naturally lactose-free, works for people with dairy allergies, and has a mild flavor that blends well in coffee and cereal. For people managing calorie intake or avoiding dairy, those benefits can outweigh the protein gap, especially if they’re getting enough protein from other foods like eggs, meat, beans, or nuts throughout the day.
If protein is a priority, though, almond milk on its own won’t contribute meaningfully to your daily needs. Most adults need 50 to 60 grams of protein per day, so a cup of almond milk covers less than 2 percent of that target. Pairing it with protein-rich foods or switching to soy milk are straightforward ways to close the gap.