Lowest Calorie Plant-Based Milk: 7 Options Compared

Which plant-based milk has the fewest calories?

Start with unsweetened almond and cashew milk if your main comparison is calories. In the seven-product selection below, Almond Breeze Unsweetened Original and Silk Unsweet Cashewmilk tie at 25 calories per 240 ml cup, based on the manufacturers’ online Nutrition Facts tables.

That makes them the lowest-calorie choices in this comparison. It does not mean every almond or cashew drink contains 25 calories, or that these are the lowest products sold anywhere. The exact recipe, brand, market and serving size matter.

The comparison is deliberately specific: seven unsweetened U.S. products, checked on 21 October 2026. Use the label on your own carton if it differs from the figures here. Refrigerated, shelf-stable and barista versions can be different products even when the brand name is the same.

Plant-based milk calories: seven unsweetened options

Each product below uses a 240 ml serving for comparison. The 100 ml column is calculated from the listed serving calories and rounded to the nearest whole calorie. Protein refers to the full cup.

Product names link to the manufacturers’ pages. Values describe these formulations, not averages for all milk alternatives made from the same plant. “Calories” means kcal. These are label-based calculations, not laboratory measurements or a taste test.

Is almond milk lower in calories than oat milk?

For the examples above, yes: the almond drink has 25 calories per cup and the oat drink has 40. But the useful comparison is the two cartons you are considering. “Oat milk” does not mean one fixed calorie count, just as “almond milk” does not.

Notice that Planet Oat Unsweetened Original is relatively low in calories in this selection. Its label also lists 9 g of carbohydrate and 0 g of total sugars per cup. Zero sugar does not mean zero carbohydrate or zero calories. Reading the full label avoids choosing from the front-of-pack claim alone.

The lowest-calorie milk is not always the best fit

The protein column changes the comparison. The almond and cashew examples each provide 1 g per cup. The refrigerated Good Karma flax drink with added pea protein provides 5 g at 45 calories, while Silk Organic Unsweet Soymilk provides 8 g at 80 calories.

For a splash in coffee, you may care most about flavor and how the drink mixes. For a full glass, a smoothie or a regular replacement for dairy milk, protein and fortification may matter more. The FDA recommends comparing protein, calcium, vitamin D and potassium, along with saturated fat and added sugars. Plant-based drinks are not automatically nutritionally interchangeable.

Two drinks can also have similar calories and different fat profiles. The So Delicious coconut beverage in the table lists 4 g of saturated fat and 0 g of protein per cup. Those details are useful even though its calorie count sits near the middle of this selection.

Comparing ready-to-drink protein options too? Our protein soda brand comparison shows calories and protein per can, with a chart of protein per 100 calories.

What is the lowest-calorie plant milk for coffee?

Among these products, the almond and cashew options contribute the fewest calories for the same amount poured. The difference between a small splash and a milk-heavy latte can be larger than the difference between two cartons.

A “barista” label does not give you a calorie number or guarantee the lowest-calorie option. Use that product’s own nutrition panel. If you buy a prepared latte, the café’s nutrition information for the chosen size and milk is a better starting point than assuming the whole cup is milk.

For tracking at home, measure your usual pour once and save the amount with the exact product name. If a drink contains 40 calories per 240 ml, a 180 ml pour contributes 30 calories. The same method works for cereal, porridge and smoothies. Our guide to counting calories in homemade meals shows how to carry ingredient amounts through to a serving.

How to choose a lower-calorie plant milk

1. Compare the same volume. A value per 100 ml cannot be compared directly with a value per cup. Divide cup calories by 2.4 to estimate calories per 100 ml when the label’s cup is 240 ml.
2. Match the exact variant. Look for the full product name, including unsweetened, organic, original, barista or added protein. For example, the Good Karma entry here is its refrigerated 64 oz version.
3. Check what the calories come with. Compare protein and fortification as well as the calorie total. A lower number is one useful feature, not a complete nutrition score.
4. Choose something you will use. Price, taste and availability matter. We did not test flavor or frothing, and the table is not a ranking of which drink tastes best.

Check the ingredients and allergen statement too. For example, Silk’s cashew product also contains almonds. A plant-based label tells you the drink is made from plants; it does not tell you which allergens are absent.

Frequently asked questions

What is the lowest-calorie non-dairy milk?

In this seven-product comparison, Almond Breeze Unsweetened Original and Silk Unsweet Cashewmilk tie at 25 calories per 240 ml cup, or about 10 calories per 100 ml. Other brands and formulations may differ.

Is cashew milk lower in calories than almond milk?

Not always. The two specific unsweetened products compared here have the same listed calories. Choose by the label on the carton rather than assuming one nut always produces a lower-calorie drink.

Which low-calorie plant milk has more protein?

Among these examples, Good Karma’s refrigerated Unsweetened Flaxmilk + Protein offers 5 g per cup at 45 calories. Silk Organic Unsweet Soymilk offers 8 g at 80 calories. The lowest-calorie options in the table each provide 1 g.

Does unsweetened plant milk have zero calories?

No. Unsweetened does not mean calorie-free. The products in this table still contain energy from fat, carbohydrate and/or protein. Check calories separately from total sugars and added sugars.

Is coconut milk a low-calorie option?

The refrigerated coconut beverage in this table has 45 calories per cup. That value applies to the named drink; it should not be used for canned coconut milk or coconut cream in a recipe. Log the exact product you use.

Which plant milk is best for weight loss?

A lower-calorie milk can reduce the calories in a drink when you use the same amount, but one product does not determine weight loss. Pick a milk that fits your overall eating pattern, protein needs and preferences. For questions about the bigger picture, read why weight may not be falling in an estimated calorie deficit.