Get Your [MILK] Facts STRAIGHT!
While I am usually slumped over my cart in the dairy aisle looking for coupons, there are always groups of people staring at the shelves of milk. 2%, Skim, Soy, Almond, Cashew, Rice, Coconut, Hemp, Oat, Unsweetened, Light, Whole, 1%, the list goes on and on…
At my local ShopRite (in Springfield NJ) there are 19 different types/brands of milks, and 37 different flavors and categories … and that is not including the different sizes you can buy!
No wonder it takes Americans an extra 7 minutes to get through the grocery store than it did just 5 years ago.
Here are some basic facts about some of the “hottest milks on the market” 🙂
Dairy Milk
The first “big” dairy milk alternative. Nutritionally, it is quite similar to dairy milk, though it lacks some of the nutrients dairy milk naturally has. Look for an “enriched version” to ensure you are getting your calcium, vitamin D, and B vitamins
1 Cup Packs…
- Calories: 160 (whole), 120 (2%), 90 (skim)
- Fat: 9g (whole), 5 (2%), 0 (skim)
- Protein: 8g
- Calcium: 30%
- Vitamin D: 25%
Soy Milk
The first “big” dairy milk alternative. Nutritionally, it is quite similar to dairy milk, though it lacks some of the nutrients dairy milk naturally has. Look for an “enriched version” to ensure you are getting your calcium, vitamin D, and B vitamins
1 Cup Packs…
- Calories: 100
- Fat: 3.5g
- Saturated Fat: 0.5g
- Protein: 6g
- Calcium: 20-30%*
- Vitamin D: 25%*
Almond Milk
The unsweetened version is lowest in calories for all “milks”. Ranging from 30-120 calories per serving, almond milk is a nutritious option. In addition, almonds are high in calcium, so you still get your kick. Almond milk lacks protein however, weighing in at just one gram. However, many of us get more than enough protein from our diets. I love this milk with my cereal ❤
1 Cup (Unsweetened) Packs…
- Calories: 30
- Fat: 2.5g
- Saturated Fat: 0g
- Protein: 1g
- Calcium: 45%*
- Vitamin D:*
Rice Milk
This one usually found on the shelves near the non-refrigerated drinks. While it is high in sugar and calories, and low in protein, it is an alternative for those who are lactose-intolerant. Look for a version that is “unsweetened” and enriched with calcium, vitamin D, and added B vitamins.
1 Cup (Unsweetened & Enriched) Packs…
- Calories: 120
- Fat: 2g
- Saturated Fat: 0g
- Protein: 1g
- Calcium: 20-30%*
- Vitamin D: 25%*
Coconut Milk
A “newer” milk on the market – not to be confused with coconut water. This one is high in saturated fat, but the unsweetened version is modest in calories, but contains just traces of protein. Most brands are enriched with Calcium and Vitamin D!
1 Cup (Unsweetened) Packs…
- Calories: 45
- Fat: 4g
- Saturated Fat: 4g
- Protein: <1g
- Calcium: 45%*
- Vitamin D: 25%*
Hemp Milk
This one has yet to hit my grocery store’s shelves, however, it is higher in fat than most milk alternatives. It does have some heart-healthy omega 3s and is modest in protein and calories! 
1 Cup (Unsweetened) Packs…
- Calories: 70
- Fat: 5g
- Saturated Fat: 0.5g (omega 3’s J)
- Protein: 3g
- Calcium: 45%*
- Vitamin D: 25%*
Oat Milk
Yup! This one is made from oatmeal … the same heart healthy stuff in your pantry. I have made this one (along with rice milk) but have not seen it on my grocery store’s shelves yet. 
1 Cup (Unsweetened) Packs…
- Calories: 130
- Fat: 2.5g
- Saturated Fat: 0g
- Protein: 4g
- Calcium: 45%*
- Vitamin D: 25%*
* = fortified
Which “Milk” is your favorite?
Do you make any of them?
When do you use milk the most???
❤
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