Got (Alternative) Milk

Got (Alternative) Milk

If you are looking for an alternative to cow’s milk, you are in luck; the number of nondairy “milks” on store shelves is booming. Here is how popular cow’s-milk alternatives stack up, cup for cup.

  • Cashew: Creamier than cow’s milk, but with a sweetness that cashews are known for, this newcomer is like almond milk – low in calories and carbs.
    • Calories: 25-40
    • Protein: 0 grams
    • Fat: 2-3 grams
    • Sugar: 0 grams
    • Calcium: 100- 450 mg
    • Vitamin D: 100 – 140
  • Soy: A good swap for cow’s milk thanks to its slight sweetness and respectable protein content. The amount of protein also makes this the best of the plant-based milks for baking and cooking.
    • Calories: 80-120
    • Protein: 7-12 grams
    • Fat: 4-6 grams
    • Sugar: 1-2 grams
    • Calcium: 40 – 300 mg
    • Vitamin D: 120
  • Rice: Similar in texture to skim milk, with a subtle flavor hint of rice. Limit how much you drink as rice contains arsenic (a natural element that may raise risk of heart disease and some cancers).
    • Calories: 70-130
    • Protein: 0-1 grams
    • Fat: 2-3 grams
    • Sugar: 1-14 grams
    • Calcium: 250-300 mg
    • Vitamin D: 100
  • Cow (1%): A top choice for cooking and baking because its ample protein solidifiers and adds structure to foods when heated.
    • Calories: 102
    • Protein: 8 grams
    • Fat: 2 grams
    • Sugar: 13 grams
    • Calcium: 305 mg
    • Vitamin D: 117
  • Coconut Milk: This naturally sweet unobtrusively coconutty drink is lighter than its canned cousin.
    • Calories: 45-60
    • Protein: 0 grams
    • Fat: 4-5 grams
    • Sugar: 0-1 grams
    • Calcium: 40-450 mg
    • Vitamin D: 100-120
  • Oat: Thicker than rice or almond milks and its mild cereal0like flavor won’t overwhelm your food.
    • Calories: 130
    • Protein: 4 grams
    • Fat: 2-3 grams
    • Sugar: 19 grams
    • Calcium: 350 mg
    • Vitamin D: 100
  • Almond: This not-surprisingly nutty-tasting milk is ideal if you are trying to limit carbs and calories. Like rice milk, it has a light texture.
    • Calories: 30-50
    • Protein: 1 gram
    • Fat: 2-4 grams
    • Sugar: 0 grams
    • Calcium: 20-450 mg
    • Vitamin D: 100
  • Hemp: Don’t be put off by it’s fat content – it’s mostly heart healthy and includes omega-3s. It has a fresh grassy flavor, similar to sunflower or pumpkin seeds.
    • Calories: 70-80
    • Protein: 2-3 grams
    • Fat: 5-8 grams
    • Sugar: 0 grams
    • Calcium: 300 mg
    • Vitamin D: 100-120

5-Best-Milk-Alternatives

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