13+ BEST Low Calorie Milk Options (UNDER 90 Calories Each)

This list of the lowest calorie milk options and healthiest milk alternatives has everything you need to save yourself some calories and hit your dieting goals. There are so many different choices to choose from on it, from high protein options to low sugar options to plant-based options, and the best part is everything has under 90 calories per cup!

The Best Low Calorie Milks

If you don't want to drink regular milk and are looking for some lower calorie options, this list is for you! 

I stopped drinking "normal" milk quite some time ago and have been exploring all of the different milk alternatives out there since. So, after trying practically every kind out there, I came up with this list of the best-tasting and lowest calorie milk options you can buy right now.

They're all perfect for making protein shakes or smoothies, eating cereal with, baking, or, having a glass with these low calorie chocolate chip cookies.

Oh, and as I mentioned, the best part about this list is that every milk option has under 90 calories per cup, with options starting as low as 25 calories!

Lowest Calorie Milk Alternatives

1. Cashew Milk

Nutritional info for 1 cup (240ml/8.4fl oz) Silk Unsweetened Cashew Milk:

• 25 Calories
• 2g Fat
• 1g Carbs
• 0g Fiber
• 0g Sugar
• 1g Protein

When it comes to creaminess, most people would agree that cashew milk is king. Silk's unsweetened cashew milk has a velvety thick, and creamy texture that's even richer than whole milk - and with only a third of whole milk's calorie count!

Also, thanks to its mild balanced flavor, the possibilities are endless. Cashew milk can be used in everything from coffee to baked goods to creamy soup and pasta sauce!

2. Unsweetened Almond Milk

Nutritional info for 1 cup (240ml/8.4fl oz) of Silk Unsweetened Almond Milk:

• 30 Calories
• 3g Fat
• 1g Carbs
• og Fiber
• og Sugar
• 1g Protein

Almond milk is one of the most popular alternative milk options out there, and it's definitely my favorite. Its creamy consistency is super similar to regular milk, and it has a subtle nutty flavor that works in both sweet and savory recipes.

Best of all, unsweetened almond milk has just 30 calories per cup and 50% more calcium than cow's milk. Not to mention, you can use it to make this delicious almond milk ice cream!

3. Unsweetened Coconut Milk

Nutritional info for 1 cup (240ml/8.4fl oz) of Silk Unsweetened Coconut Milk:

• 40 Calories
• 4g Fat
• 2g Carbs
• og Fiber
• og Sugar
• 0g Protein

Coconut milk is made from filtered water and coconut cream, which gives it a delightfully creamy texture and a light and refreshing coconut flavor.

Drinking coconut milk also has a ton of health benefits, such as reducing inflammation and being super high in energy boosting medium chain triglycerides (MCTs), so it's a great option!

Now, I put the Silk coconut milk on the list since it's the lowest in calories, but I think the best-tasting one is the So Delicious coconut milk. It has just 5 more calories per cup, so I definitely recommend to giving that a try too.

4. Unsweetened Oat Milk

Nutritional info for 1 Cup (240ml/8.4fl oz) Oatly Unsweetened Original Oatmilk:

• 45 Calories
• o.5g Fat
• 8g Carbs
• 1g Fiber
• 0g Sugar
• 1g Protein

It's more than likely that you've already tried - or at least heard - of oat milk. It's without a doubt one of the most widely-available plant milk options out there, and it's a favorite even for people who drink dairy milk. It's just that good!

Personally, I think oat milk is the creamiest milk that you'll find - yes, even creamier than cashew milk - and it's incredible to drink all by itself. With that said, it's even better in things like my weight loss Oreo shake. 

5. Macadamia Milk

Nutritional info for 1 cup (240ml/8.4fl oz) of Moo is Milk Unsweetened Macadamia Milk:

• 50 Calories
• 5g Fat
• 1g Carbs
• 1g Fiber
• og Sugar
• 1g Protein

Macadamia milk is a wonderful low calorie option if you like drinking milk on its own. It has a silky smooth and rich consistency that's comparable to cow's milk and a slightly nutty taste with a natural sweetness that makes it delicious just to drink.

It's one of the most popular milk alternative options to use as a coffee creamer, right alongside oat, almond, and cashew milk. Oh, also worth mentioning is that it also froths up beautifully, making it a great pick for things like this skinny vanilla latte.

6. Pistachio Milk

Nutritional info for 1 cup (240ml/8.4fl oz) of Táche Unsweetened Original Blend:

• 50 Calories
• 3.5g Fat
• 3g Carbs
• 1g Fiber
• 1g Sugar
• 2g Protein

While it's typically on the more expensive side as far as other milk alternatives go, and it can be tricky to find, pistachio milk is truly a must-try if you come across it.

The naturally rich and slightly sweet flavor of pistachios in this milk is amazing in baked goods, hot and cold drinks, and even drinking on its own! Plus, it has just 50 calories a cup.

7. Sunflower Seed Milk

Nutritional info for 1 cup (240ml/8.4fl oz) Lattini Unsweetened Sunflower Milk:

• 50 Calories
• 5.5g Fat
• 2g Carbs
• 1g Fiber
• 0g Sugar
• 2g Protein

Sunflower seed milk may not be as well known as other milk alternatives, but it's an incredibly underrated nut and dairy free option that's worth checking out. It has a silky texture and mildly sweet flavor that's great for cereal, coffee, and dunking cookies.

Also, sunflower seeds are a pretty sustainable and environmentally-friendly crop, so this tasty plant milk is good for both you and the planet!

8. Flax Milk

Nutritional info for 1 Cup (240ml/8.4fl oz) of Good Karma Flaxmilk:

• 60 Calories
• 3g Fat
• 1g Carbs
• og Fiber
• og Sugar
• 8g Protein

If you're looking for a plant-based milk alternative that isn't nut milk, flax milk should definitely be on your radar. This nutritious seed milk is an excellent source of heart-healthy omega-3 fatty acids, and it's super high in protein too.

It packs 8g of protein per serving, and it has just 60 calories! That means over half of the calories come from protein.

Not to mention, since it is completely sugar free - and it has just 1 gram of carbs per serving - it's a great low carb keto milk option too.

With that said, it does have a pretty strong flavor, so I recommend drinking it with one of these healthy cereal options.

9. Hemp Milk

Nutritional info for 1 cup (240ml/8.4fl oz) Pacific Hemp Unsweetened Milk:

• 60 Calories
• 4.5g Fat
• 0g Carbs
• 0g Fiber
• 0g Sugar
• 3g Protein

Hemp seeds are a superfood ingredient with a wide range of health benefits. They're a complete source of plant protein and are rich in polyunsaturated fats as well as vitamins and minerals. Oh, and it's the only milk that has zero carbs! That makes it the best low carb keto milk option out there.

Now, unsweetened hemp milk does have an earthy, mildly bitter flavor on its own, so it's best used to make smoothies or shakes.

10. Pea Milk

Nutritional info for 1 cup (240ml/8.4fl oz) of Ripple Unsweetened Plant-Based Milk:

• 80 Calories
• 4.5g Fat
• <1g Carbs
• 0g Fiber
• 0g Sugar
• 8g Protein

If you're a fan of soy milk and are looking for something with a similar nutritional value, pea milk is a fantastic option. First off, peas are an excellent source of plant-based protein. In fact, pea protein is usually added to other kinds of plant milk to boost its protein content.

Pea milk is also super rich in minerals. It has higher levels of phosphorus, zinc, and selenium than cow's milk, making it one of the healthiest milk alternatives on the list!

11. Soy Milk

Nutritional info for 1 cup (240ml/8.4fl oz) of Silk Organic Unsweetened Soymilk:

• 80 Calories
• 4.5g Fat
• <1g Carbs
• 0g Fiber
• 0g Sugar
• 8g Protein

Soy milk was one of the first plant milks to come onto the scene and remains a super popular and readily available choice.

As far as the taste and texture of it, unsweetened soy milk is wonderfully smooth and creamy, and it has a neutral taste that makes it great for anything you'd use regular cow's milk for. It's also packed with protein. In fact, it has 8 grams of protein per serving, making it one of the highest protein milk options you'll find.

12. Fairlife Fat-Free Skim Milk

Nutritional info for 1 cup (240ml/8.4fl oz) of Fairlife Fat Free Skim Milk:

• 80 Calories
• og Fat
• 6g Carbs
• 0g Fiber
• 6g Sugar
• 13g Protein

If you're craving real dairy milk, the best option to get is this Fairlife skim milk. Although it's real milk, I decided to include it on the list because it is completely lactose free, has half the sugar/carbs of "normal" milk, and has 50% more protein compared to "normal" milk. 

This is actually the milk that I drink the most since it's so high in protein and low in calories. It's perfect for drinking after a workout or for boosting the protein content in things like my protein pudding!  

13. Sesame Milk

Nutritional info for 1 Cup (240ml/8.4fl oz) of Hope & Sesame Organic Sesamemilk:

• 90 Calories
• 5g Fat
• 2g Carbs
• 1g Fiber
• 0g Sugar
• 8g Protein

Another high protein milk option that you can try is sesame milk. In contrast to soy milk, sesame milk is one of the newest milk alternatives on the market. It may be hard to find at the big chain grocery stores, but it is typically at health food stores.

A great thing about this plant based milk is that in addition to being low in calories, sesame seeds are also rich in antioxidants, vitamins, and minerals. Plus, they contain plant compounds that can lower cholesterol and even boost your immune system.

14. Hazelnut Milk

Nutritional info for 1 cup (240ml/8.4fl oz) Elmhurst Unsweetened Hazlenut Milk:

• 90 Calories
• 9g Fat
• 1g Carbs
• 0g Fiber
• 1g Sugar
• 2g Protein

Finishing off our list of the lowest calorie milks is Hazelnut milk. It's an uncommon milk alternative that has been gaining a ton of popularity recently. Hazelnut milk has a mild Nutella-like flavor and a hint of natural sweetness that makes it perfect for your latte, iced coffee, or low calorie hot chocolate.

That being said, hazelnut milk is on the thinner side compared to other plant milk options, so you'll want to choose it for flavor rather than creaminess.

Wrapping It Up

Well, those are all the best low calorie milk options you can buy right now.

Everything on this list is terrific, no matter if you're looking for milk to drink, have with cereal, add to a protein shake, or use for baking. And along with being low in calories, a lot of 'em are high in protein too, making it a great way to add some more protein to your diet. 

Anyway, I hope you've found some delicious options on this list that'll help keep your calorie intake low.

As always, if you try anything from this list, be sure to let me know what you think in the comments below!

More Low Calorie Lists

If you found this low calorie list helpful, I have a ton of other low calorie lists on the blog that you can check out next! 

Here are some more to look through:

• Low calorie coffee creamer
• Low calorie ice cream
• Low calorie cheese
• Low calorie bread
• Low calorie vodka
• Low calorie butter
• Low calorie crackers
• Best low calorie foods
• Low calorie yogurt

Oh, and don't forget to check out my YouTube, Instagram, and TikTok pages. I post new healthy and delicious recipes on them all the time!