Milk Alternatives

Milk Alternatives

Cow’s milk is an excellent source of calcium, a nutrient you need for strong bones. Not a big milk drinker? Non-dairy milks are a good choice if you have dairy allergies, lactose intolerance or a vegan diet. Even if you don’t have a special reason, you might enjoy the taste of soy and other nondairy milks made from nuts, grains or seeds.

Look closely at the carton before you buy. Choose milk substitutes that are fortified with calcium and essential vitamins. Also select unsweetened milks instead of sweetened and flavored milks. Sweetened milk beverages are loaded with added sugar and calories.

Nutrition in 1 cup of milk

Cow’s milk (nonfat)
With vitamins A and D added
Calcium 299 mg – excellent source of calcium
Protein 8.3 g – good source of protein
Calories 83
Fat 0.2 g – lowest fat
Sugar 12.5 gSoy milk (unsweetened)
With calcium, vitamins A and D added
Calcium 301 mg – excellent source of calcium
Protein 7 g – good source of protein
Calories 80
Fat 4 g
Sugar 1 g – low sugar
Rice milk (unsweetened)
With calcium, vitamins A and D added
Calcium 283 mg
Protein 0.7 g
Calories 113
Fat 2.3 g
Sugar 12.7 gAlmond milk (unsweetened)
With calcium, vitamins A and D added
Calcium 200 mg
Protein 1 g
Calories 40
Fat 3 g
Sugar 0 g – low sugar