Almond Milk vs. Skim Milk for Weight Loss: Which Really Tips the Scales?

Almond Milk vs. Skim Milk for Weight Loss: Almond milk might seem like a trendy alternative to dairy milk, but nutritionally speaking, it’s a bit of an imposter in disguise. While both almond milk and skim milk can be helpful for weight loss, they bring different perks to the table. Almond milk boasts fewer calories, which can make it easier on the diet, while skim milk brings more protein to help burn those calories. Essentially, go with the one that complements your taste buds and keeps you on track with a balanced, sustainable weight-loss plan.

Weight-Loss 101

No matter what you’re sipping, successful weight loss boils down to burning more calories than you consume. Losing 1-2 pounds per week is considered healthy, which translates to burning about 500 to 1,000 calories more than you eat every day. Here’s where milk, in any form, has a bit of a strike against it: both almond and skim milk are liquid calories, which tend not to provide the satiety you’d get from solid food. According to the Harvard T.H. Chan School of Public Health, liquids don’t help us feel as “full” as solid foods. The advice here? Hydrate with mostly calorie-free drinks, like water, and sip these liquid calories sparingly.

The Almond Milk Advantage

Almond milk’s big draw? It has a low-calorie count. A cup of unsweetened almond milk clocks in at just 39 calories, compared to the 91 calories found in a cup of skim milk. Drinking almond milk daily could save you nearly 19,000 calories over a year, which is roughly five pounds of fat burned—without any additional effort.

But there’s a catch. Sweetened almond milk cancels this advantage; for instance, sweetened vanilla almond milk has as many calories as skim milk. So if you’re going for almond milk as a weight-loss ally, unsweetened is the way to go.

The Skim Milk Advantage

Skim milk, meanwhile, has its own ace up its sleeve: protein. With 9 grams per cup, it’s loaded compared to almond milk’s modest 2 grams. Not only does protein digest slowly, but it also has a high thermic effect, meaning your body burns more calories digesting it. So, in the long run, skim milk can offer a slight calorie-burning edge over almond milk.

There’s also some science behind dairy and fat loss. A study published in the British Journal of Nutrition in 2015 found that while dairy doesn’t directly cause weight loss, it does correlate with fat loss in those who consume three servings a day. Skim milk, in other words, might subtly help keep the pounds off.

Almond Milk vs. Skim Milk: The Verdict

When it comes to weight loss, both almond and skim milk can fit into a healthy diet, provided that water remains your primary drink. Under USDA guidelines, both are considered part of the dairy group, and the recommendation is three cups of dairy daily.

If almond milk is your preference, check for varieties fortified with calcium, since skim milk provides about one-third of your daily calcium needs. As for flavor, get creative! Try steeping a chai tea bag in almond milk overnight in the fridge for a sugar-free iced chai latte or add vanilla extract for a calorie-friendly vanilla twist.