Not long ago, the term “milk” referred primarily to dairy milk.
Today, however, grocery stores offer a myriad of options ranging from cow’s milk to various non-dairy alternatives.
Read Also: 6 Health Benefits Of Goat Milk
This abundance can be beneficial for those with allergies or intolerances, but it can also make choosing the right type of milk feel overwhelming.
Is one option superior to another? To help you navigate the choices, the nutritional profiles of seven popular types of milk have been broken down to see which one aligns best with your health goals.
1. Cow’s Milk
Cow’s milk is the traditional choice and remains the most popular.
Here’s the nutrition for 1 cup of 2% reduced-fat cow’s milk:
– **Calories:** 122
– **Carbohydrates:** 12 g
– **Fiber:** 0 g
– **Sugar:** 12 g
– **Added Sugar:** 0 g
– **Protein:** 8 g
– **Total Fat:** 4 g
– **Saturated Fat:** 3 g
– **Sodium:** 96 mg
– **Calcium:** 309 mg (24% DV)
– **Potassium:** 390 mg (8% DV)
– **Vitamin B12:** 1.3 mcg (54% DV)
– **Vitamin D:** 2.77 mcg (14% DV)
Cow’s milk is nutritionally rich, providing 8 grams of protein per cup—equivalent to that in an ounce of cooked meat.
It’s also an excellent source of calcium, vitamin B12, and potassium, all essential for bone strength, brain health, and blood pressure regulation, respectively.
Most commercial varieties are fortified with vitamin D, crucial for calcium absorption.
Though the sugar content may seem high, it consists of naturally occurring lactose without added sugars. Additionally, cow’s milk is one of the more affordable options in the dairy aisle.
2. Soy Milk
For those opting for plant-based alternatives, soy milk is a popular choice.
Here’s the nutrition for 1 cup of plain unsweetened soy milk:
– **Calories:** 80
– **Carbohydrates:** 4 g
– **Fiber:** 1 g
– **Sugar:** 1 g
– **Added Sugar:** 0 g
– **Protein:** 7 g
– **Total Fat:** 4 g
– **Saturated Fat:** 0 g
– **Sodium:** 85 mg
– **Calcium:** 299 mg (23% DV)
– **Potassium:** 299 mg (6% DV)
– **Vitamin B12:** 1.23 mcg (51% DV)
– **Vitamin D:** 0 mcg
Soy milk offers a comparable nutritional profile to cow’s milk, being high in protein and essential nutrients like calcium and vitamin B12.
However, not all brands are fortified with vitamin D, so it’s essential to check labels. While lower in carbs than cow’s milk, flavored varieties can be higher in sugar.
3. Almond Milk
Almond milk provides a nutty alternative.
Here’s the nutrition for 1 cup of unsweetened almond milk:
– **Calories:** 39
– **Carbohydrates:** 3 g
– **Fiber:** 0 g
– **Sugar:** 2 g
– **Added Sugar:** 0 g
– **Protein:** 1 g
– **Total Fat:** 3 g
– **Saturated Fat:** 0 g
– **Sodium:** 189 mg
– **Calcium:** 482 mg (37% DV)
– **Potassium:** 176 mg (4% DV)
– **Vitamin B12:** 0 mcg
– **Vitamin D:** 1 mcg (5% DV)
Typically fortified with calcium and vitamin D, almond milk is low in calories, protein, carbs, and fat.
While it’s less filling than cow’s or soy milk, it’s a lighter alternative that can be beneficial for those following a vegetarian or vegan diet.
4. Coconut Milk
Coconut milk is often used in cooking but also available as a beverage.
Here’s the nutrition for 1 cup of coconut milk beverage:
– **Calories:** 76
– **Carbohydrates:** 7 g
– **Fiber:** 0 g
– **Sugar:** 6 g
– **Added Sugar:** 0 g
– **Protein:** 1 g
– **Total Fat:** 5 g
– **Saturated Fat:** 2 g
– **Sodium:** 46 mg
– **Calcium:** 459 mg (35% DV)
– **Potassium:** 46 mg (1% DV)
– **Vitamin B12:** 1.5 mcg (63% DV)
– **Vitamin D:** 2.4 mcg (12% DV)
Coconut milk is typically lower in calories than other milk alternatives and contains more total fat, primarily saturated fat.
It should be viewed more as a flavor enhancer rather than a primary milk choice, although it is nut-free and dairy-free.
5. Oat Milk
Oat milk has surged in popularity recently.
Here’s the nutrition for 1 cup of oat milk:
– **Calories:** 120
– **Carbohydrates:** 16 g
– **Fiber:** 2 g
– **Sugar:** 7 g
– **Added Sugar:** 0 g
– **Protein:** 3 g
– **Total Fat:** 5 g
– **Saturated Fat:** 1 g
– **Sodium:** 101 mg
– **Calcium:** 350 mg (27% DV)
– **Potassium:** 389 mg (8% DV)
– **Vitamin B12:** 1.2 mcg (50% DV)
– **Vitamin D:** 0 mcg
Oat milk is similar in calories, fat, and carbs to cow’s milk and soy milk but is lower in protein. Its fiber content makes it a good option for those looking to boost their intake. You can also make oat milk at home, though it won’t be fortified like store-bought versions.
6. Hemp Milk
Though not as widely known, hemp milk is gaining recognition.
Here’s the nutrition for 1 cup of unflavored hemp milk:
– **Calories:** 46
– **Carbohydrates:** 6 g
– **Fiber:** 2 g
– **Sugar:** 1 g
– **Added Sugar:** 0 g
– **Protein:** 2 g
– **Total Fat:** 3 g
– **Saturated Fat:** 0 g
– **Sodium:** 79 mg
– **Calcium:** 29 mg (3% DV)
– **Vitamin A:** 499 IU (10% DV)
– **Iron:** 0.36 mg (2% DV)
Hemp milk is not typically fortified, meaning it has lower amounts of calcium, vitamin B12, and vitamin D. However, it is a source of iron and provides some dietary fiber, which aids digestion.
7. Rice Milk
Rice milk is a grain-based alternative made by blending and straining rice.
Here’s the nutrition for 1 cup of unsweetened rice milk:
– **Calories:** 113
– **Carbohydrates:** 22 g
– **Fiber:** 1 g
– **Sugar:** 13 g
– **Added Sugar:** 0 g
– **Protein:** 1 g
– **Total Fat:** 2 g
– **Saturated Fat:** 0 g
– **Sodium:** 93 mg
– **Calcium:** 283 mg (22% DV)
– **Vitamin B12:** 1.5 mcg (63% DV)
– **Iron:** 0.5 mg (3% DV)
Rice milk is often fortified with essential nutrients, including calcium and vitamin B12, making it a suitable dairy- and nut-free option.
While lower in protein, it is higher in carbohydrates, providing a quick energy source.
Conclusion
With various milk and milk alternatives available, your choice should align with your dietary preferences and restrictions.
Cow’s milk is naturally rich in protein and essential nutrients for bone health, while soy milk offers similar benefits.
Other alternatives may be lower in calories and protein but are often fortified to enhance their nutritional value.
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