There are so many milks on the market today! Each new variety comes covered in packaging that touts myriad health claims and nutrient boosts, but which milks actually provide decent nutrition? We compared 10 different plant and animal milks on the market to further explore the nutrition facts behind the package claims. The serving size for all milks was 1 cup (8 ounces), and if there were several varieties of milks, we chose the store brand, unsweetened, unflavored options to compare.
So, how do these milks measure up? Almond milk was the lowest in calories and one of the highest in calcium, though its protein content couldn’t measure up to traditional cow’s milk or pea milk. Skim milk was lowest in fat. All plant milks are cholesterol-free, and skim milk, oat milk, and rice milk were lowest in heart-endangering saturated fat. Most of the unsweetened plant milks were lowest in sugars, though oat milk and rice milk surprised us with their levels of naturally-occurring sugars.
By Judy Doherty, BS, PC IIOctober 2019 Nutrition Newsletter