In This ArticleView AllIn This Article1. Cow’s Milk2. Soy Milk3. Almond Milk4. Coconut Milk5. Oat Milk6. Hemp Milk7. Rice Milk
In This ArticleView All
View All
In This Article
Cow’s Milk
Soy Milk
Almond Milk
Coconut Milk
Oat Milk
Hemp Milk
Rice Milk
Years ago, milk used to just mean… milk. Nowadays, you can find numerous options at the grocery store. From cow’s milk tovegan non-dairy milks, it seems like new products are popping up every day. Some people may need to avoid certain types of milk due toallergies or intolerances, which is a positive of having so many options. However, for others, making a choice can feel a little overwhelming. Is one better than the other? Here we break down the nutrition of seven different popular kinds of milk so you can see which best meets your goals.
What Happens to Your Body When You Drink Milk Every Day
Cow’s milk, often referred to as dairy milk, is the original milk, if you will. Easily the most popular, cow’s milk boasts nutrition that’s tough to beat. Here is the nutrition for1 cup of 2% reduced-fat cow’s milk:
Cow’s milk has a lot going for it from a nutrition perspective. It’s packed with 8 grams of protein per cup, about the same amount as found in 1 ounce of cooked meat, poultry or seafood, and has ample carbs and fat, making it a well-rounded way to fuel your day or refuel after a workout. Plus, it’s a great natural source of nutrients like calcium, which helps keep your bones strong, andvitamin B12, which benefits your brain and helps keep your metabolism working at its best. It also provides potassium, which keeps your blood pressure in check and your heart healthy.
While the sugar content might seem high, all of the sugar in milk is from naturally occurring lactose, and there are no added sugars in unflavored milk. It’s also one of the most affordable milk selections in the store, especially if you chooseconventional instead of organic milk. Not to mention, milk is the base of some ofEatingWell’s other favorite dairy products, likecheeseandyogurt, which have impressive nutrition benefits of their own.
If you’re looking to go plant-based, soy milk is a popular milk alternative. Here is the nutrition for1 cup of plain unsweetened soy milk:
Soy milk has a similar nutrition profile to cow’s milk. It’s high in protein and is fortified with vitamin B12 and additional calcium, and always check the label to ensure your brand has added vitamin D. Plain soy milk is lower in carbs than cow’s milk, but flavored and sweetened versions are higher in carbs and contain added sugar, which means more calories as well as added flavor. As a bonus,soy has been shown to help boost heart and brain health. While there has been some conversation about soy foods and cancer, studies of populations have found no link between soy consumption and increased risk for cancer. In fact, soy milk consumption was found to decrease the risk for cancer, according to a 2024 systematic review and meta-analysis published inNutrients.
While you may enjoy almonds as a crunchy snack, they can also be processed into a nutty milk beverage. Here is the nutrition for1 cup of unsweetened almond milk:
Almond milk is typically fortified with nutrients like calcium and vitamin D to increase its nutritional value. These are nutrients that people following a vegetarian or vegan dietmay have a hard time getting enough of. Otherwise, almond milk is low in calories, protein, carbs and fat. While it’s not as filling or nutritious as cow’s milk or soy milk, it’s a lighter option for a milk alternative.
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While often used in cooking, you can also find coconut milk beverages for drinking. Here is the nutrition for1 cup of coconut milk beverage:
Similar to almond milk, some varieties ofcoconut milk beveragesare fortified with vitamin B12 and vitamin D to boost their nutrition. Coconut milk is slightly lower in calories than other milk alternatives and also contains nearly no protein. It does, however, have slightly more total fat than 2% reduced-fat cow’s milk and more saturated fat than other plant-based milk alternatives due to the high-fat content of coconuts. For this reason, coconut milk should be enjoyed as more of a flavor additive or in special circumstances rather than a primary milk choice. Nevertheless, it is a nut-free and dairy-free beverage that offers a desirable flavor that some prefer and is especially delicious in aCoconut Blueberry Smoothie.
Oat milk is a creamy alternative that is a mainstay in the milk aisle. Here is the nutrition for1 cup of oat milk:
Many brands ofoat milkare fortified with nutrients, similar to other milk alternatives, so check the label. Oat milk is comparable in calories, fat and carbs to 2% reduced-fat cow’s milk and soy milk. However, at 3 g of protein per cup it’s much lower in protein but slightly higher than other milk alternative options. One notable thing about oat milk is that it contains 2 g of fiber per cup, which can be helpful for someone trying to boost their intake. As a bonus, you can easily make your own oat milk from scratch (just note that it won’t be fortified with the same nutrients as store-bought oat milk).
While hemp milk might not be as popular as some others, it is another milk alternative that is making its way into the spotlight. Here is the nutrition for1 cup of unflavored hemp milk:
Unlike other non-dairy milk alternatives, hemp milk is not typically fortified with additional nutrients. For this reason, it may not contain calcium, vitamin B12 or vitamin D, which are often added to plant milks. Still, it’s a source ofiron, which can help with energy levels. Hemp milk typically has a higher price point than cow’s milk or other more popular milk alternatives, but it could be a good option for someone looking for something free of nuts or dairy.
Rice milk is a grain-based beverage blended and strained to serve a similar purpose to milk. Here is the nutrition for1 cup of unsweetened rice milk:
Rice milk is often fortified with nutrients to mimic the nutrition of cow’s milk and includes hard-to-find nutrients in plant-based foods, like calcium, vitamin B12 and iron. While it’s significantly lower in protein than cow’s milk or other milk alternatives, this dairy- and nut-free beverage is higher in carbs, which can help give you an energy boost before activity.
The Bottom Line
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