Almond Milk vs. Skim Milk

Not too long ago, your only alternative to cow's milk was soy or rice milk. Now, there are a number of different milk alternatives, including almond milk. If you're considering trading in your skim milk for almond milk, knowing the nutritional differences may help you decide which fits your diet better.

Want to make your own almond milk? It's easy! Try this recipe for how to make homemade almond milk.

Comparing the Calories

If you're watching your calories, you might want to give almond milk a try. A 1-cup serving of unsweetened original almond milk has 30 calories, while the same serving of skim milk has 80 calories. Even some sweetened versions of almond milk are lower in calories than skim milk, with as little as 60 calories per 1-cup serving.

However, if you like flavored almond milk, check the label; calories range from 90 calories to 120 calories per 1-cup serving.

A Look at Protein, Carbs and Fat

Calories & Sugar in Skim Milk

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If you're trying to get more protein in your diet, you might want to stick with skim milk. A 1-cup serving of the nonfat cow's milk contains 9 grams of protein, while the same serving of unsweetened original almond milk has only 1 gram.

The amount of carbs in skim milk does not vary, but it does in almond milk depending on the manufacturer and flavor. A 1-cup serving of skim milk contains 8 grams of carbs, while the amount in a cup of almond milk ranges from less than 1 gram to 22 grams.

Skim milk is fat-free, while the amount of fat in a cup of almond milk ranges from 2 grams to 3 grams.

Nutrition for Your Bones

Dairy foods are an important source of calcium and vitamin D, which you need for healthy bones. When looking for a milk alternative such as almond milk, it's important to find substitutes fortified with these nutrients.

A 1-cup serving of skim milk meets 32 percent of the daily value for calcium and 30 percent of the daily value for vitamin D. The same serving of almond milk meets 45 percent of the daily value for calcium and 25 percent of the daily value for vitamin D.

Potassium and Vitamin E

Low-Fat Substitutions for Mozzarella Cheese

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Skim milk is also an important source of potassium and contains 419 milligrams per 1-cup serving. Potassium in food plays a role in helping to lower blood pressure by decreasing the effects of sodium, according to the Dietary Guidelines for Americans 2010. The amount of potassium in almond milk varies, ranging from 35 milligrams to 180 milligrams per 1-cup serving.

Almond milk is a rich source of vitamin E, meeting 45 percent to 50 percent of the daily value per serving. The amount of vitamin E in skim milk is negligible. As an antioxidant, vitamin E protects your cells and body against free radical damage, which are substances believed to play a role in aging.

How to Make Homemade Almond Milk (You'll Never Want Store-Bought Again!)

It's so easy to make your own almond milk at home. You've got to try this delicious recipe! Trust us -- your coffee, tea and cereal will be happy.