Look for unsweetened varieties and ones enriched with calcium, vitamin D and B vitamins. However, it is low in fat and doesn’t contain any saturated fat. Since it’s made from milled rice and water, it contains the least amount of nutrients. This option ranks low on the calorie-to-protein ratio since one cup contains 90–120 calories, with virtually no protein.
#Carbs in almond milk vs skim milk free
It is also cholesterol free and unsweetened versions have no carbohydrates or sugar. Note: Pea milk is a good alternative for those allergic to or avoiding dairy, lactose, soy and/or nuts. What’s more, commercial pea milk is enriched with vitamins A and D, calcium and DHA omega-3 fatty acids. Pea milk also has a similar potassium content to cow’s milk and offers the highest amount of potassium among nondairy beverages. One cup of the unsweetened variety has 70 calories and 8 grams of protein, comparable to both cow’s and soy milk. Made from split yellow peas, pea milk is a newer plant-based option. Like many other plant-based alternatives, it acts as a great option for those who are allergic or sensitive to soy or dairy. Note: Oat milk is vegan and can be gluten-free, as long as it was made with oats that were not processed on the same equipment as gluten-containing grains. Plus, commercial oat milks are enriched with calcium, vitamins A and D and potassium. It’s also low in fat and contains B-vitamins, as well as trace amounts of other nutrients like magnesium and phosphorus.
It contains some protein (4 grams per cup) and is higher in carbohydrates and fiber than many milks. This frothy, creamy option is made by soaking steel-cut oats or whole groats in water and then straining them. It is also a vegan alternative and safe for those with allergies to dairy or soy. Note: Coconut is technically not a nut and may be safe for those with nut allergies. It doesn’t contain any protein, but is fortified with vitamin A, calcium, vitamin B12 and vitamin D. One cup of unsweetened coconut milk has 45 calories and 4 grams of fat, which is mostly saturated fat due to the coconut cream.
Note: Almond milk is vegan and lactose-free, but may not be suitable for those with nut allergies. While it lacks protein (only 1 gram per cup), most brands are fortified with calcium, potassium and vitamins A, D and E. Unsweetened, original almond milk is the lowest-calorie option on the market with just 30 calories per cup. Note: Those with lactose allergies or sensitivities can also find lactose-free milk with a similar nutrition content. The fat content varies depending on the type chosen (skim vs. While it contains 13 grams of sugar, it’s in the form of lactose, which is a natural part of cow’s milk. One cup of low-fat milk has 100 calories and 8 grams of protein, as well as 30% of the daily recommended value of calcium, 25% of vitamin D and 8% of potassium. Here, the health benefits of seven different types of milk and what you should know before buying them.
Nutrition content can vary considerably in terms of protein, calcium, vitamin D and carbohydrates. Choosing between cow’s milk or plant-based options like soy, almond, coconut, pea, etc., can be overwhelming. While it’s great to have choices to fit individual needs, not all options are nutritionally equal. Today, there are countless food and beverage alternatives catering to every lifestyle - dairy-free, vegan, gluten-free, soy-free, lactose-free and more.
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