Is almond milk good for weight loss?

It can save calories, and that is all the evidence supports. No randomized trial has tested almond milk on body weight. A 2026 network meta-analysis of 14 randomized trials in 543 adults found that swapping cow milk for a plant drink may have little to no effect on body weight, on low and very low certainty evidence, and none of those trials used almond drink. What almond milk does have is fewer calories. USDA survey data put a cup of the unsweetened kind at about 37 calories, against 122 for 2 percent cow milk.

Unsettled. The calorie gap is real arithmetic, about 85 calories a cup. Whether swapping your milk turns that into weight lost has never been tested in almond milk drinkers, and the plant drink trials that did measure weight found little to no change.

What the trials found

The closest trial evidence is about other plant drinks. The 2026 network meta-analysis compared soy, rice and oat drinks with each other and with cow milk in trials of at least three weeks, and found little to no difference in body weight for any swap. Almond drink was not among the 14 trials.

A 2024 USDA systematic review for the Dietary Guidelines looked for trials of milk alternatives and body composition in adults and found one randomized trial. It found no study at all that split milk by whether it was sweetened. One trial is too few to answer the question.

Whole almonds are a different food. A meta-analysis of 37 randomized trials found eating almonds lowered body weight by 0.99 lb (0.45 kg) on average (95% CI -0.85 to -0.05). Those trials used the nuts themselves, and almond milk contains only a few percent almonds, so that result does not carry over to the drink.

One short trial points the other way on fullness. In a randomized crossover trial of 26 young adults, each given 8.5 fl oz (250 mL) of a drink with cereal, people ate less at a meal two hours later after milk than after almond or soy drink. That was a single sitting, the drinks did not carry the same calories, and nobody's weight was measured.

Myth. Almond milk is not a weight loss drink in itself. Its one advantage is a low calorie count, and that advantage belongs to the unsweetened kind only.

Who should be careful

The sweetened version gives up most of the advantage. USDA data put a cup at about 73 calories with 9.7 g of sugar, twice the energy of unsweetened. A meta-analysis found that adding sugar-sweetened drinks raised body weight by 1.9 lb (95% CI 1.1 to 2.6; metric: 0.85 kg, 0.50 to 1.20) across 5 randomized trials in 292 adults. That review was about sugary drinks in general, and sweetened almond milk sits in that group.

Protein is what you trade away. A cup of unsweetened almond milk has 1.3 g of protein against 8.2 g in 2 percent cow milk, and a pediatric society position paper puts almond milk at about 2 percent of cow milk's protein. A survey of 57 non-dairy milks in UK supermarkets found almond milk lower than dairy milk in calcium, iodine and potassium, and fortification varies between brands.

Not for everyone. Tree nut allergy rules it out. The US FDA lists tree nuts among the major food allergens and requires labels to name the nut, almonds included.

Not for everyone. Children are the group where lower weight is not the goal. A 2024 systematic review of 6 mostly observational studies in 15,815 children found that plant milk drinkers had lower BMI, and also lower height and vitamin D, than cow milk drinkers. The same pediatric position paper links misuse of almond milk in young children to failure to gain weight.

What expert bodies say

The USDA evidence review for the 2025 Dietary Guidelines found only one randomized trial of milk alternatives and body composition in adults, and we could not read its graded conclusion. The North American Society for Pediatric Gastroenterology, Hepatology and Nutrition warns that almond milk carries very little protein compared with cow milk. The FDA treats almonds as a declared tree nut allergen. We found no body that recommends almond milk for weight loss.

How we searched

What would change this answer

• A randomized trial that replaces cow milk or sweetened drinks with unsweetened almond milk and measures body weight over months. That single trial would answer the question directly.
• A graded conclusion on milk alternatives from the Dietary Guidelines process, once there are more than one adult trial to grade.

More on the drink itself: almond milk, what is in it.

Sources

1. ev-amkwl-01 · Meta-analysis or systematic review · systematic review and network meta-analysis of randomized controlled trials, GRADE · n = 14 RCTs, 543 participants
   Substituting any plant drink for another or any plant drink for cow milk may have little to no effect on body weight (low and very low certainty, Supplemental Figure 3 and Supplemental Tables 4 and 5).
   
   Who: adults in randomized trials of at least 3 weeks comparing soy, rice or oat drinks with each other or with cow milk
   Effect: body weight: little to no difference for any plant drink vs cow milk or vs another plant drink (low and very low certainty)
   Certainty: There is no almond drink among the 14 RCTs (soy, rice, oat). Closest synthesis; no direct RCTs of almond milk and weight were found.
   Adv Nutr, 2026 · checked 2026-10-07 · we read the fulltext
2. ev-amkwl-02 · Meta-analysis or systematic review · systematic review and dose-response meta-analysis of randomized controlled trials, GRADE · n = 37 RCTs, 43 treatment arms
   Pooled effect sizes indicated a significant reducing effect of almond consumption on body weight (WMD: -0.45 kg, 95% CI: -0.85, -0.05, p = 0.026), WC (WMD: -0.66 cm, 95% CI: -1.27, -0.04, p = 0.037), FM (WMD: -0.66 kg, 95% CI: -1.16, -0.17, p = 0.009), and hunger score (WMD: -1.15 mm, 95% CI: -1.98, -0.32, p = 0.006) compared with the control group.
   
   Who: adults in randomized controlled trials of almond supplementation
   Effect: body weight WMD -0.99 lb (95% CI -1.9 to -0.11; metric: -0.45 kg, -0.85 to -0.05); waist -0.26 in (-0.5 to -0.02; metric: -0.66 cm, -1.27 to -0.04); fat mass -1.5 lb (-2.6 to -0.37; metric: -0.66 kg, -1.16 to -0.17); BMI not significant
   Certainty: Whole almonds (often >=50 g/day), not a drink; almond milk has a few percent almonds, so the effect cannot be transferred.
   Obes Rev, 2024 · checked 2026-10-07 · we read the abstract
3. ev-amkwl-03 · Meta-analysis or systematic review · systematic review and meta-analysis of prospective cohort studies and randomized controlled trials · n = 32 articles; adult RCTs 5 trials, n 292
   RCTs in children showed reductions in BMI gain when SSBs were reduced [random and fixed effects: -0.17 (95% CI: -0.39, 0.05) and -0.12 (95% CI: -0.22, -0.2)], whereas RCTs in adults showed increases in body weight when SSBs were added (random and fixed effects: 0.85 kg; 95% CI: 0.50, 1.20 kg).
   
   Who: children and adults; 32 articles (prospective cohorts and RCTs) to March 2013
   Effect: adult RCTs adding SSBs: +1.9 lb (95% CI 1.1 to 2.6; metric: 0.85 kg, 0.50 to 1.20); adult cohorts +0.12 to 0.22 kg per daily serving over 1 year
   Certainty: About sugary drinks in general, not almond milk; sweetened almond milk has 9.7 g of sugar per glass (FNDDS).
   Am J Clin Nutr, 2013 · checked 2026-10-07 · we read the abstract
4. ev-amkwl-04 · Randomized controlled trial(s) · randomized crossover · n = 26
   All treatments reduced appetite and led to lower FI at the meal compared with water, but FI was lower after milk compared with all treatments except yogurt beverage (p < 0.0001).
   
   Who: healthy young adults, BMI 22.3, 8.5 fl oz (250 mL) beverage with high glycemic cereal, ad libitum meal 120 min later
   Effect: all beverages lowered food intake vs water; food intake lower after milk than after almond or soy beverage (p < 0.0001)
   Certainty: A single meal, not weight; the drinks are not isocaloric.
   Appl Physiol Nutr Metab, 2017 · checked 2026-10-07 · we read the abstract
5. ev-amkwl-05 · Observational data · systematic review of cross-sectional, cohort and clinical trial studies · n = 6 studies, 15815
   Observational studies found that consumption of plant-based milk was associated with lower childhood body mass index (BMI), height, and serum vitamin D concentrations compared with cow milk.
   
   Who: children and adolescents aged 1 to 18 years
   Effect: lower BMI, height and serum vitamin D with plant-based milk vs cow milk (observational)
   Certainty: Lower BMI in children is not a weight-loss goal: height is lower together with it. The review is mostly of observational studies, hence C.
   J Nutr, 2024 · checked 2026-10-07 · we read the abstract
6. ev-amkwl-06 · Position of an expert body · society position paper · n = —
   For almond or rice milk, an 8 oz serving provides only about 2% or 8%, respectively, of the protein equivalent found in a serving of CM.
   
   Who: infants and young children
   Effect: 8 oz almond milk about 2% of the protein of 8 oz cow milk; misuse linked to failure to gain weight
   Certainty: For an adult who is losing weight: little protein, i.e. less satiety; for small children: a risk.
   J Pediatr Gastroenterol Nutr, 2020 · checked 2026-10-07 · we read the abstract
7. ev-amkwl-07 · Position of an expert body · food composition database · n = —
   Almond milk, unsweetened, FNDDS code 11350020, fdc_id 2705409: Energy 15 KCAL per 100 g, 1 cup 244 g 36.6 KCAL; Protein 0.55 G per 100 g, 1 cup 1.3 G; Total Sugars 0 G per 100 g; Calcium, Ca 173 MG per 100 g, 1 cup 422.1 MG
   
   Who: USDA FNDDS food composition data
   Effect: per 3.5 oz (100 g): 15 calories, protein 0.55 g, total sugars 0 g, calcium 173 mg; 1 cup 244 g: 36.6 calories, 1.3 g protein
   Certainty: FNDDS (USDA, 2021-2023). Calcium is from fortification, in a specific package it may be different.
   USDA FNDDS, food code 11350020, Almond milk, unsweetened (fdc_id 2705409) · checked 2026-10-07 · we read the dataset
8. ev-amkwl-08 · Position of an expert body · food composition database · n = —
   Almond milk, sweetened, FNDDS code 11350000, fdc_id 2705407: Energy 30 KCAL per 100 g, 1 cup 244 g 73.2 KCAL; Total Sugars 3.99 G per 100 g, 1 cup 9.7 G; Protein 0.53 G per 100 g, 1 cup 1.3 G
   
   Who: USDA FNDDS food composition data
   Effect: per 3.5 oz (100 g): 30 calories, total sugars 3.99 g, protein 0.53 g; 1 cup 244 g: 73.2 calories, 9.7 g sugars, 1.3 g protein
   Certainty: FNDDS (USDA). Sugar in the sweet version is added.
   USDA FNDDS, food code 11350000, Almond milk, sweetened (fdc_id 2705407) · checked 2026-10-07 · we read the dataset
9. ev-amkwl-09 · Position of an expert body · food composition database · n = —
   Milk, reduced fat (2%), FNDDS code 11112110, fdc_id 2705386: Energy 50 KCAL per 100 g, 1 cup 244 g 122.0 KCAL; Protein 3.36 G per 100 g, 1 cup 8.2 G; Total Sugars 4.89 G per 100 g, 1 cup 11.9 G
   
   Who: USDA FNDDS food composition data
   Effect: per 3.5 oz (100 g): 50 calories, protein 3.36 g, total sugars 4.89 g; 1 cup 244 g: 122 calories, 8.2 g protein, 11.9 g sugars (lactose)
   Certainty: FNDDS (USDA). Difference 122 − 36.6 ≈ 85 calories/glass; the price of the saving is 7 g of protein.
   USDA FNDDS, food code 11112110, Milk, reduced fat (2%) (fdc_id 2705386) · checked 2026-10-07 · we read the dataset
10. ev-amkwl-10 · Observational data · cross-sectional product audit · n = 57 non-dairy milks, 7 dairy milks
    Almond milk had lower values of carbohydrates (p = 0.01), sugars, calcium, iodine, and potassium (p < 0.01) compared to dairy milk.
    
    Who: own-label non-dairy and dairy milks in 6 leading UK grocers plus Alpro
    Effect: almond milk lower carbohydrates (p = 0.01), sugars, calcium, iodine, potassium (p < 0.01); protein lower for all non-dairy except soya
    Certainty: Composition of shelves, not consumption; fortification differs between brands.
    Nutr Health, 2024 · checked 2026-10-07 · we read the abstract
11. ev-amkwl-11 · Position of an expert body · agency systematic review (USDA NESR, 2025 Dietary Guidelines Advisory Committee) · n = 36 articles (1 RCT on milk alternatives)
    Similar to the evidence in children and adolescents, the interventions and exposures assessing intake of dairy milk or milk alternatives in adults and older adults was also synthesized in 4 categories: total milk (8 RCTs, 28 PCS), milk stratified by fat content (14 PCS), milk stratified by sweetener content (0 studies), and milk alternatives (1 RCT).
    
    Who: adults and older adults
    Effect: milk alternatives category: 1 RCT; milk stratified by sweetener content: 0 studies
    Certainty: Knowledge boundary: the body has nothing to base a conclusion on regarding plant drinks and weight.
    USDA Nutrition Evidence Systematic Review, Dairy Milk and Milk Alternatives and Growth, Body Composition, and Risk of Obesity, 2024 · checked 2026-10-07 · we read the section
12. ev-amkwl-12 · Position of an expert body · agency page · n = —
    The major food allergens are milk, eggs, fish, Crustacean shellfish, tree nuts, peanuts, wheat, soybeans, and sesame. ... The law also requires that the type of tree nut (for example, almonds, pecans, walnuts), and the species of fish (for example, bass, flounder, cod) and Crustacean shellfish (for example, crab, lobster, shrimp) to be declared.
    
    Who: people with tree nut allergy
    Effect: tree nuts among the nine major food allergens; almond must be declared by name
    Certainty: Axis 6: nut allergy is a direct reason to choose another drink.
    US FDA, Food Allergies (page updated 03/11/2026) · checked 2026-10-07 · we read the section