If you take a stroll down the refrigerated aisle of your local market, you may notice that there are a lot of different milk options on the shelves. But which one is right for you? The truth is that every milk has different health and nutritional benefits and finding the right one for yourself depends on your diet and nutritional needs. It also depends on your food allergies, intolerances, and sensitivities. So, let’s break down some of the most common types of milks and the benefits of each.
Different Types of Milk
Whole cow’s milk
Nutrition per 8 oz.
| Calories: 150 | Total fat: 8 g | Protein: 8 g | Sugar: 12 g | Calcium: 30% DV | Vitamin D: 25% DV |
This is the most traditional milk option: full-fat cow’s milk. It’s mild and creamy, and it’s rich in protein, calcium, and vitamin D. Whole milk also contains nutrients such as vitamin B1, vitamin C, niacin, and folate. But this traditional choice has the highest fat and calories of the different milks on this list. So, if you’re trying to lose weight and/or cut calories, it might be better to go with nonfat cow’s milk or unsweetened plant-based options like almond or cashew milk.
Nonfat cow’s milk
Nutrition per 8 oz.
| Calories: 90 | Total fat: 0 g | Protein: 8 g | Sugar: 12 g | Calcium: 30% DV | Vitamin D: 25% DV |
Nonfat milk is a great option if you prefer cow’s milk but you also want to cut back on fat and calories. However, nonfat milk may be missing out on fat-soluble nutrients like vitamins A and E. Also, it may taste “watery” to some. Low-fat milk is a nice happy medium between nonfat and whole, but make sure you are getting your fat-soluble vitamins A and E from other food sources.
Cow’s milk free of A-1 beta-casein protein
Your typical cow’s milk is made up of A1 and A2 beta-casein protein, major casein proteins. For some people, A1 beta-casein can cause gut discomfort and inflammation. So, this type of milk contains only A2 protein, and it shares the same nutritional value of its whole, low-fat, and nonfat variants. This option is good for those who may have a food sensitivity but have ruled out lactose intolerance.
Unsweetened almond milk
Nutrition per 8 oz.
| Calories: 60 | Total fat: 2.5 g | Protein: 1 g | Sugar: 0 g | Calcium: 45% DV | Vitamin D: 25% DV |
Almond milk has a nutty taste and a silky texture with fewer calories than cow’s milk and soy milk. Almond milk is available in sweetened and unsweetened options, and it has vitamins D, E, and A, calcium, magnesium, potassium, zinc, iron, and phosphorous. However, there is significantly less protein in almond milk. If you’re trying to reach a healthy weight goal, it is best to go with the unsweetened option.
Whole goat’s milk
Nutrition per 8 oz.
| Calories: 168 | Total fat: 10 g | Protein: 9 g | Sugar: 11 g | Calcium: 32% DV | Vitamin D: 31% DV |
Goat’s milk is another natural product that’s similar in nutrition to cow’s milk but with smaller fat particles and less lactose. It has a strong, distinctive flavor with a slight sweetness.
Soy milk
Nutrition per 8 oz.
| Calories: 110 | Total fat: 4.5 g | Protein: 8 g | Sugar: 6 g | Calcium: 45% DV | Vitamin D: 30% DV |
Soy milk is one of the most common dairy-free milk alternatives because it is rich in calcium and vitamin D yet it has lower fat and fewer calories. If you get soy milk unsweetened, it is low in sugar as well. You want to make sure your brand of soy milk is non-GMO, organic, minimally processed, and fortified with vitamins A, B12, and D.
Unsweetened cashew milk
Nutrition per 8 oz.
| Calories: 60 | Total fat: 2.5 g | Protein: 1 g | Sugar: 0 g | Calcium: 45% DV | Vitamin D: 25% DV |
This is another milk derived from nuts, similar to almond milk, but some people prefer the taste of cashews over almonds. The pros and cons are also very similar, and cashew milk also comes in sweetened and unsweetened varieties. So, the choice between the two comes down to taste. If you’re trying to reach a healthy weight goal, go with unsweetened.
Oat milk
Nutrition per 8 oz.
| Calories: 120 | Total fat: 5 g | Protein: 3 g | Sugar: 7 g | Calcium: 27% DV | Vitamin D: 18% DV |
Oat milk is another popular dairy-free, vegan-friendly milk substitute and is made from strained oats. Because it is strained, it is missing a lot of the nutrients you’d get from eating a bowl of oats, so it is often enriched with nutrients. Commercial oat milk is fortified with vitamins A, D, B2, and B12. Oat milk has more calories, carbohydrates, and fiber than almond and cashew milk but less protein than soy milk and cow’s milk.
Coconut milk
Nutrition per 8 oz.
| Calories: 70 | Total fat: 4.5 g | Protein: 0 g | Sugar: 7 g | Calcium: 10% DV | Vitamin D: 30% DV |
Coconut milk has a creamy consistency and a pleasant taste, but it packs more saturated fats than other milk alternatives. Also, vitamins and minerals like vitamins D and B12 and calcium are usually added by the manufacturer. Most coconut milks also have little to no protein.
Hemp milk
Nutrition per 8 oz.
| Calories: 100 | Total fat: 7 g | Protein: 2 g | Sugar: 6 g | Calcium: 30% DV | Vitamin D: 25% DV |
This type of milk is made from the seeds of the hemp plant. It is often fortified with calcium and vitamin D. It tastes mild and slightly sweet, and it is a good source of bone-building calcium but not protein.
Pea milk
Nutrition per 8 oz.
| Calories: 70 | Total fat: 4.5 g | Protein: 8 g | Sugar: 0 g | Calcium: 45% DV | Vitamin D: 30% DV |
This plant-based milk alternative is popular because it is rich in calcium, potassium, vitamins A and D, and iron, but unlike some of the other plant-based alternatives, it has the same amount of protein as cow’s milk. And if you are concerned about the taste, don’t worry—it doesn’t taste like peas.
Rice milk
Nutrition per 8 oz.
| Calories: 120 | Total fat: 2 g | Protein: <1 g | Sugar: 10 g | Calcium: 30% DV | Vitamin D: 25% DV |
Rice milk is made from milled rice and water, and it is the least allergenic of milk alternatives. Rice milk is usually fortified with calcium and vitamins A and D, and it’s naturally sweeter than other milk alternatives. However, rice milk is high in carbohydrates and not a good source of protein.
