Nutrition

The 6 Best Cow's Milk Alternatives

 

Moo-ve over, cow's milk: you're not the only option in the dairy aisle these days! Discover the pros and cons of milks from nuts, seeds, and beans—and learn how they stack up with the original.

Navigating the dairy aisle has never been more confusing. Not long ago, the only choices you had to make about milk were related to its fat content: skim, 1%, 2%, or whole? But now, shelves are lined with a variety of milk alternatives made from nuts, seeds, and beans that also promise to do your body good. Whether you're lactose intolerant, vegetarian, vegan, or simply in search of a little dietary variety, these "milks" can offer a viable option to float your morning cereal.

But before you flaunt your white moustache made from almonds, you should understand the nutritional nuances of each type of milk. Let's start by taking a closer look at the milky macros, and then I'll dive into the of the pros and cons of today's main milk varieties. You may find some of the alternatives aren't all that refreshing!

MILKS AND THEIR MACROS

MILK, SKIM

 

  • Calories: 83
  • Protein: 8 g
  • Carbs: 13 g

 

  • Sugars: 13 g
  • Fat: 0 g
  • Saturated fat: 0 g

MILK, 1%

 

  • Calories: 102
  • Protein: 8 g
  • Carbs: 13 g

 

  • Sugars: 13 g
  • Fat: 2 g
  • Saturated fat: 1.5 g

MILK, 2%

 

  • Calories: 122
  • Protein: 8 g
  • Carbs: 12 g

 

  • Sugars: 12 g
  • Fat: 5 g
  • Saturated fat: 3 g

SOYMILK, ORIGINAL

 

  • Calories: 110
  • Protein: 8 g
  • Carbs: 9 g

 

  • Sugars: 6 g
  • Fat: 4.5 g
  • Saturated fat: 0.5 g

SOYMILK, VANILLA

 

  • Calories: 100
  • Protein: 6 g
  • Carbs: 10 g

 

  • Sugars: 8 g
  • Fat: 3.5 g
  • Saturated fat: 0.5 g

CASHEW, ORIGINAL

 

  • Calories: 60
  • Protein: 1 g
  • Carbs: 9 g

 

  • Sugars: 7 g
  • Fat: 2.5 g
  • Saturated fat: 0 g

CASHEW, UNSWEETENED

 

  • Calories: 25
  • Protein: 1 g
  • Carbs: 0 g

 

  • Sugars: 1 g
  • Fat: 2 g
  • Saturated fat: 0 g

COCONUT MILK BEVERAGE, ORIGINAL

 

  • Calories: 70
  • Protein: 0 g
  • Carbs: 8 g

 

  • Sugars: 7 g
  • Fat: 4.5 g
  • Saturated fat: 4 g

COCONUT MILK BEVERAGE, VANILLA

 

  • Calories: 80
  • Protein: 0 g
  • Carbs: 10 g

 

  • Sugars: 8 g
  • Fat: 4.5 g
  • Saturated fat: 4 g

ALMOND, ORIGINAL

 

  • Calories: 60
  • Protein: 1 g
  • Carbs: 8 g

 

  • Sugars: 7 g
  • Fat: 2.5 g
  • Saturated fat: 0 g

ALMOND, UNSWEETENED

 

  • Calories: 30
  • Protein: 1 g
  • Carbs: 1 g

 

  • Sugars: 0 g
  • Fat: 2.5 g
  • Saturated fat: 0 g

ALMOND, VANILLA

 

  • Calories: 90
  • Protein: 1 g
  • Carbs: 16 g

 

  • Sugars: 16 g
  • Fat: 2.5 g
  • Saturated fat: 0 g

HEMP, ORIGINAL

 

  • Calories: 80
  • Protein: 2 g
  • Carbs: 7 g

 

  • Sugars: 6 g
  • Fat: 5 g
  • Saturated fat: 0.5 g

HEMP, UNSWEETENED

 

  • Calories: 60
  • Protein: 2 g
  • Carbs: 1 g

 

  • Sugars: 0 g
  • Fat: 5 g
  • Saturated fat: 0.5 g

RICE, ORIGINAL

 

  • Calories: 120
  • Protein: 1 g
  • Carbs: 23 g

 

  • Sugars: 10 g
  • Fat: 2.5 g
  • Saturated fat: 0 g

RICE, UNSWEETENED

 

  • Calories: 70
  • Protein: 0 g
  • Carbs: 11 g

 

  • Sugars: 1 g
  • Fat: 2.5 g
  • Saturated fat: 0 g

RICE, VANILLA

 

  • Calories: 130
  • Protein: 1 g
  • Carbs: 26 g

 

  • Sugars: 12 g
  • Fat: 2.5 g
  • Saturated fat: 0 g

 

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