12 Best Low Calorie Milk Options: Guide for Weight Loss

Looking for ways to cut calories without giving up milk? You’re not alone. Many people want to enjoy the creamy taste and benefits of milk while watching their calorie intake.

The good news is that whether you prefer to drink dairy milk or need an alternative milk, there are plenty of low calorie options. These can help you reach your health goals while still enjoying your morning coffee, cereal, or smoothie.

Why Choose Low Calorie Milk?

Traditional whole cow’s milk contains about 150 calories per cup. This might not seem like much, but it adds up if you use milk throughout the day.

“Switching to a lower-calorie milk option can save 40-120 calories per cup. This makes a big difference for those watching their weight or managing diabetes.” – Kelly Jones, Registered Dietitian

Research from Harvard T.H. Chan School of Public Health shows that while milk provides important nutrients, the type you choose affects your calorie intake.

Nutrition Comparison: Low Calorie Milk Options

Here’s how popular milk options compare in nutrition:

Milk Type	Calories/Cup	Protein	Best For
Whole Milk	150	8g	Those needing extra calories
2% Milk	120	8g	Moderate calorie reduction
1% Milk	100	8g	Lower fat needs
Skim Milk	80	8g	Maximum dairy milk calorie cutting
Almond Milk (unsweetened)	30-40	1g	Lowest calorie option
Cashew Milk (unsweetened)	25-40	1g	Very low calorie, creamier
Hemp Milk	60-80	3g	Omega-3 benefits, moderate protein

Most alternative milk options are fortified with calcium and vitamin D to match dairy milk. Many people choose plant milk to reduce saturated fat intake or for ethical reasons.

12 Best Low Calorie Milk Options Detailed

Traditional Dairy Options

1. Skim Milk (80 calories per cup)

Skim milk (also called fat-free milk) has all the fat removed. It offers the protein, calcium, and vitamin D of whole milk with nearly half the calories.

Benefits:

• High protein content (8g per cup)
• Naturally contains calcium and vitamins
• Affordable option

“Contrary to popular belief, studies show that drinking dairy milk like skim milk isn’t associated with weight gain. It may actually support weight management goals.” – American Journal of Clinical Nutrition, 2019

2. 1% Milk (100 calories per cup)

One percent milk offers a middle ground between skim and 2% milk. The small amount of fat gives it a better taste than skim.

Benefits:

• More satisfying than skim milk
• Contains all essential dairy nutrients
• May be more filling due to small fat content

Plant-Based Champions

3. Unsweetened Almond Milk (30-40 calories per cup)

The most popular alternative milk is also one of the lowest in calories. Made from ground almonds and water, it has a light, slightly nutty flavor.

Benefits:

• Extremely low in calories
• Contains vitamin E
• Often fortified with calcium
• Very low in saturated fat

“For those strictly counting calories, unsweetened almond milk is hard to beat. It offers significant calorie savings over dairy milk while still providing a creamy texture.” – Dr. David Ludwig, Boston Children’s Hospital

4. Unsweetened Cashew Milk (25-40 calories per cup)

Similar to almond milk but with a creamier texture, cashew milk has one of the lowest calorie counts of any milk alternative.

Benefits:

• Very low calorie content
• Creamier than almond milk
• Works well in coffee
• A great option for those with soy allergies

5. Unsweetened Coconut Milk Beverage (45 calories per cup)

Not to be confused with canned coconut milk (which is higher in calories), coconut milk beverage comes in cartons and makes a great option for tropical flavor lovers.

Benefits:

• Distinctive tropical flavor
• Contains MCTs (medium-chain triglycerides)
• Creamier than many plant milks
• Works well in smoothies and curries

6. Hemp Milk (60-80 calories per cup)

Made from hemp seeds, this nutritious alternative milk provides a good balance of calories and nutrients.

Benefits:

• Contains omega-3 fatty acids
• Provides 3g of plant protein per cup
• Naturally creamy texture
• Environmentally sustainable option

“Hemp milk offers a unique nutritional profile with essential fatty acids that support heart and brain health, all with fewer calories than whole dairy milk.” – Journal of Food Science and Technology

Protein-Packed Options

7. Unsweetened Soy Milk (80 calories per cup)

The original plant milk, soy milk has been consumed for centuries. It has protein content similar to cow’s milk.

Benefits:

• High protein for plant milk (7-8g per cup)
• Complete protein with all amino acids
• Lower in saturated fat than dairy
• Versatile in cooking and baking

The American Heart Association reports that soy foods, including soy milk, may help lower cholesterol.

8. Pea Milk (70 calories per cup)

A newer alternative milk, pea milk is made from yellow pea protein. It has a mild taste and creamy texture.

Benefits:

• High protein content (7-8g per cup)
• Lower calories than dairy milk
• Often contains more calcium than dairy
• Free from common allergens

“Pea milk is emerging as a great option for those wanting high protein without the calories of dairy. Its environmental footprint is also smaller than many other plant milks.” – Environmental Research Letters, 2022

8. Protein-Fortified Almond Milk (80 calories per cup)

Some brands offer almond milk with added protein, usually from pea protein. This gives you the low calories of almond milk with more nutrition.

Benefits:

• Higher protein (typically 10g per cup)
• Still lower in calories than dairy milk
• More satiating than regular almond milk
• Often extra-fortified with vitamins and minerals

Specialty Options

9. Unsweetened Flax Milk (25-60 calories per cup)

Made from flaxseeds, this milk is particularly low in calories while offering omega-3 fatty acids.

Benefits:

• Contains beneficial omega-3 fatty acids
• Very low calorie profile
• Free from top allergens
• Often fortified with calcium and vitamin D

10. Unsweetened Oat Milk (120 calories per cup)

While not the lowest-calorie option, oat milk has a creamy texture and subtle sweetness that many find most similar to dairy milk.

Benefits:

• Contains soluble fiber (beta-glucans)
• More environmentally sustainable than almond milk
• Closest texture to dairy milk
• Works exceptionally well in coffee drinks

11. Barista Blends (50-80 calories per cup)

Many plant milk companies now offer special “barista” versions designed to foam and steam like dairy milk. These specially formulated versions are often lower in calories than their regular counterparts.

Benefits:

• Better performance in coffee drinks
• Often creamier texture with fewer calories
• Typically unsweetened but foams well
• Available in almond, oat, and soy versions

12. Blended Options (60-100 calories per cup)

Some brands offer blended milk alternatives that combine different plant sources to optimize nutrition and flavor while keeping calories low.

Benefits:

• Balanced nutrition profile
• Often designed to maximize protein while minimizing calories
• May taste more like traditional milk
• Usually fortified with vitamins and minerals

Common Questions About Low Calorie Milk

Does low calorie milk still provide enough calcium?

Yes, most low calorie milk options offer plenty of calcium. Dairy options like skim milk naturally contain calcium, while most plant-based alternatives are fortified to match or exceed dairy’s calcium content.

Dr. Walter Willett from Harvard Medical School explains, “Regardless of the calorie content, look for milk options that provide at least 25% of your daily calcium needs per cup, which is about 300mg.”

Is low calorie milk good for weight loss?

Switching to lower calorie milk can help support weight loss goals. Research published in the Journal of the American College of Nutrition found that calorie reduction from simple swaps like lower-calorie milk options can lead to sustainable weight management without feeling deprived.

Registered dietitian Maya Feller adds, “For many of my clients, simply switching from whole milk to skim or from dairy to unsweetened almond milk saves enough calories to create a deficit that leads to gradual weight loss.”

Will low calorie milk keep me feeling full?

Options with protein, like skim milk, soy milk, and pea milk, tend to be more satiating despite their lower calorie content. If you find almond or cashew milk not filling enough, consider options with added protein or combine them with other satiating foods.

How to Use Low Calorie Milk

In Your Coffee

Different milk options work better than others in coffee:

• Oat milk: Creates a creamy foam and doesn’t separate
• Skim milk: Classic dairy option that froths well
• Barista blend almond milk: Designed not to separate in hot drinks
• Cashew milk: Provides creaminess with very few calories

In Smoothies

For smoothies, consider:

• Unsweetened almond milk: Neutral base that lets other flavors shine
• Soy milk: Adds protein without many calories
• Coconut milk beverage: Adds tropical flavor to fruit smoothies
• Flax milk: Adds omega-3s and keeps calories minimal

For Cereal and Oatmeal

Best options include:

• Skim milk: Classic taste with protein and calcium
• Unsweetened almond milk: Very low calorie option
• Oat milk: Complements the grainy flavor of cereals
• Protein-fortified plant milks: Add satiety to your breakfast

For Baking

When baking, consider:

• Skim milk: Works in most traditional recipes
• Unsweetened almond milk: Works in most baking but may alter flavor slightly
• Soy milk: Best plant option for recipes needing protein structure
• Oat milk: Creates tender baked goods with slightly sweet flavor

Special Dietary Considerations

Diabetes-Friendly Options

For those managing blood sugar, registered dietitian and certified diabetes educator Susan Weiner recommends:

• Unsweetened almond milk: Very low carb and calorie
• Unsweetened flax milk: Minimal impact on blood sugar
• Unsweetened soy milk: Higher protein helps balance blood sugar
• Filtered dairy milk (like Fairlife): Lower in carbs than traditional milk

For Building Muscle

If you’re active and watching calories while trying to build muscle, these options balance protein needs with calorie restrictions:

• Skim milk: 8g protein per cup with only 80 calories
• Pea milk: 8g protein per cup with 70 calories
• Protein-fortified almond milk: Up to 10g protein with 80 calories
• Fairlife skim milk: 13g protein with 80 calories

Making Your Own Ultra-Low Calorie Milk

You can create even lower calorie versions by diluting store-bought options:

Half-Strength Almond Milk (15-20 calories per cup) Mix equal parts unsweetened almond milk and water for an ultra-low calorie option that still works in cereal and smoothies.

DIY Almond Milk (25 calories per cup)

1. Soak 1/4 cup almonds overnight
2. Blend with 4 cups water
3. Strain through a nut milk bag
4. Add a pinch of salt and optional vanilla

The Bottom Line

Switching to a lower calorie milk can significantly reduce your daily calorie intake without sacrificing nutrition. Whether you prefer dairy or plant-based options, there’s a low-calorie milk alternative that can fit your taste preferences and dietary needs.

Start by trying a few different varieties to find your favorite. Remember that unsweetened versions always have fewer calories than their sweetened counterparts.

For more healthy food swaps that support weight management, check out our guides to 10 Best Low Calorie Pasta Options That Actually Taste Good and 20 Must-Try Healthy Soda Alternatives: Refresh Your Day.

Which low calorie milk option will you try first?