10 Lowest Calorie Milk Options (Complete List)

I always tell my clients that one of the easiest ways to lose weight is to stop drinking so many calories, which is a big part of why I am often recommending low-calorie milk alternatives.

So, what is the lowest-calorie milk? The two best low-calorie milk options are unsweetened almond and cashew milk. Both unsweetened almond and cashew milk contain just 25 calories per 8oz cup, which is far less than the 150 calories found in a cup of whole milk.

In addition to being low-calorie, most milk alternatives also have the added benefit of being completely lactose-free. As an estimated 68% of the world’s population is lactose intolerant, milk alternatives are becoming more popular every day.

In this article, I will discuss:

  • What is considered a low-calorie milk?
  • Why the calories in milk matter
  • The 10 milk products lowest in calories
  • What is the healthiest milk for weight loss

What Is Considered a Low-Calorie Milk?

An 8oz cup of whole cow’s milk contains 150 calories and the same 8oz serving of goat’s milk has 140 calories. As a nutrition coach, I consider low-calorie milk to be a milk product that contains 100 calories or less per serving.

Due to lactose intolerances and a desire for something other than cow’s milk, several different milk products have hit the market in recent years. It’s not uncommon to see milk derived from oats, peas, nuts, rice, and other grains lining the shelves of your local grocery store.

While some of these products – like hemp, soy, and rice milk – are quite high in calories, there are others – like almond, cashew, and coconut milk – that contain less than half the calories found in cow’s milk.

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Why Do the Calories in Milk Matter?

The calories in everything you consume matter, not just the calories in milk, because calories help you either increase, decrease, or maintain your body weight.

When counting calories, people often forget to include the calories in the beverages they consume. But calories from something like milk are just as important to track as the calories on your plate.

If you are trying to lose weight, switching from a cup of whole milk to a cup of unsweetened almond milk will remove 125 calories from your meal. 

If you are drinking milk or adding it to coffee, cereal, smoothies, or shakes, switching from high-calorie milk to low-calorie milk can be an easy way to remove calories from your diet.

10 Lowest Calorie Milk Products

The top 10 lowest calorie milk are: 

MilkCalories In 8 oz Cup
Unsweetened Almond Milk25
Unsweetened Cashew Milk25
Unsweetened Coconut Milk45
Flax Milk50
Sweetened Almond Milk60
Sweetened Cashew Milk60
Macadamia Milk70
Sweetened Coconut Milk70
Skim Cow’s Milk80
Pea Milk90

1. Almond Milk

almond milk

Unsweetened Almond Milk

Per 8 Oz Cup

  • Calories: 25
  • Protein: 1g
  • Fat: 2g
  • Carbs: 1g

Sweetened Almond Milk

Per 8 Oz Cup

  • Calories: 60
  • Protein: 1g
  • Fat: 2.5g
  • Carbs: 8g

Almond milk is made by blending almonds and water, then straining the mixture. This strained liquid is called almond milk.

Almond milk contains the least amount of calories of any milk alternative and remains a good source of calcium (approximately 23% of your recommended daily value in 8oz). 

This plant-based milk alternative is also cholesterol and lactose-free. However, it is very low in protein (1g of protein/cup). Almond milk is great if you are looking for a milk substitute for your cereal, smoothies, or coffee but, unlike cow’s milk, it cannot be viewed as a source of protein.

2. Cashew Milk

cashew milk

Unsweetened Cashew Milk

Per 8 Oz Cup

  • Calories: 25
  • Protein: 1g
  • Fat: 2g
  • Carbs: 1g

Sweetened Cashew Milk

Per 8 Oz Cup

  • Calories: 60
  • Protein: 1g
  • Fat: 2.5g
  • Carbs: 8g

Cashew milk is made by blending cashews with water and straining the mixture.

Cashew milk is nearly identical to almond milk in every aspect. The main difference between cashew and almond milk is the taste – cashew milk has a slightly stronger, earthy flavour.

3. Coconut Milk

coconut milk

Unsweetened Coconut Milk

Per 8 Oz Cup

  • Calories: 45
  • Protein: 0g
  • Fat: 4.5g
  • Carbs: 1g

Sweetened Coconut Milk

Per 8 Oz Cup

  • Calories: 70
  • Protein: 0g
  • Fat: 4.5g
  • Carbs: 6g

Coconut milk is made by mixing grated coconut with hot water and pressing the liquid through a cheesecloth.

Coconut milk has a consistency similar to cow’s milk but is used mostly in cooking. It has a strong coconut flavor and no protein. If you are looking for a lactose-free milk alternative for soups, curries, or stews, coconut milk can be a good option.

4. Flax Milk

flax milk

Per 8 Oz Cup

  • Calories: 50
  • Protein: 0g
  • Fat: 2.5g
  • Carbs: 7g

Flax milk is made by blending flax seeds with water and straining the mixture.

Flax milk is similar to almond and cashew milk, though it has a thicker consistency and is higher in carbohydrates (7g of carbs in flax milk vs 1g of carbs in almond and cashew milk). Unlike coconut milk, which is high in saturated fat, flax milk is high in heart-healthy omega-3 fatty acids (1200mg per cup).

5. Macadamia Milk

macadamia milk

Per 8 Oz Cup

  • Calories: 70
  • Protein: 1g
  • Fat: 4.5g
  • Carbs: 7g

Macadamia milk is made by soaking macadamia nuts in water for several hours, then blending and straining the mixture.

Macadamia milk is similar to almond and cashew milk, however, it is higher in fat (4.5g of fat in macadamia milk vs 2g of fat in almond and cashew milk) and more expensive (costing roughly 50% more than almond or cashew milk). 

Macadamia milk’s fat content and slight vanilla taste make it a good option as a coffee whitener.

6. Skim Cow’s Milk

skim cow’s milk

Per 8 Oz Cup

  • Calories: 80
  • Protein: 8g
  • Fat: 0g
  • Carbs: 12g

High in protein (8g/cup) and low in fat (0g/cup), skim milk is a fine choice for someone looking to add protein and carbohydrates to their diet. 

However, as many individuals struggle to digest lactose, skim milk is simply not a feasible option for some. This high prevalence of lactose intolerance is a big part of why we see so many milk alternatives on the market.

7. Pea Milk

pea milk

Per 8 Oz Cup

  • Calories: 90
  • Protein: 4.5g
  • Fat: 4.5g
  • Carbs: 6g

Pea milk is made by grinding yellow split peas into flour, separating the protein from the starch and fibre. This pea protein is then blended with water and strained.

Pea milk has the highest protein content of any non-dairy low-calorie milk, offering a lactose-free milk alternative with just over half the protein content of skim milk (4.5g of protein in pea milk vs 8g of protein in skim milk). 

It is also creamier than most nut milks, making it one of the most cow’s-milk-like substitutes available.

Frequently Asked Questions

What Kind of Milk Has the Least Calories?

Unsweetened almond and cashew milk have the least amount of calories. There are just 25 calories in an 8oz glass of both almond and cashew milk. The type of animal milk with the least calories is skim cow’s milk, which has 80 calories in an 8oz glass.

What is the Healthiest Type of Milk for Weight Loss?

Unsweetened almond and cashew milk are the healthiest kinds of milk for weight loss. They are the lowest in calories (25 calories) and high in calcium (23% RDV), riboflavin (31% RDV), vitamin D (10% RDV), and vitamin B12 (42% RDV). Foods that are low in calories and high in nutrients are the best for weight loss.

Which Alternative Milk Has the Least Calories?

Unsweetened almond and cashew milk both have only 25 calories in an 8oz glass, making them the milk alternatives with the least calories.

What Low-Calorie Milk Has The Most Protein?

Skim cow’s milk has more protein than any other low-calorie milk, however, pea milk has the most protein of any low-calorie, lactose-free milk. Pea milk has 4.5g of protein per 8oz cup compared to skim milk’s 8g. Lower-calorie milk, such as almond and cashew milk, have just 1g of protein per 8oz cup.

What Low-Calorie Milk Has The Least Carbs?

Unsweetened almond, cashew, and coconut milk have the least amount of carbohydrates with just 1g of carbs per 8oz cup each.

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About The Author

Riley Nadoroznick

Riley Nadoroznick is a strength, conditioning, and nutrition coach and the owner of Conviction Fitness.