Which Milk Should You Drink? Here’s a Calorie, Carb, and Protein Comparison to Help You Choose

Going to buy a gallon of milk has a new meaning because cow’s milk is no longer the only option. With awareness of dairy allergy and people choosing to eat more plant-based foods for health or environmental reasons, there are many dairy-free milk options available. If you’re wondering how many calories are in different types of milk, check out the charts below that compare almond milk, oat milk, soy milk, coconut milk, rice, and hemp milk. You can also compare the amount of carbohydrates, sugar and protein in plant milk, so that you can choose the best option based on your nutritional needs.

I’ve included both unsweetened and sweetened plant-based milks, so you can see how choosing unsweetened affects your total calories and sugar. And while it’s not mentioned in the charts, you want a vanilla flavored plant milk without the sugar, many companies offer unsweetened vanilla plant milk, so look for those at your grocery store.

How many calories are in cow’s milk?

For those who do not have problems consuming dairy products, here is the nutritional information for four different types of cow’s milk. Both provide a decent amount of protein and calcium but are higher in carbohydrates than some non-dairy alternatives. They also have cholesterol and saturated fat.

1 cup total fat calories (g) chole. (mg) Carbohydrates (g) Fiber (g) Sugars (g) Protein (g) Calcium (mg) Skimmed Milk 90 0 5 12 0 12 8 25 1% Milk 110 2.5 15 12 0 12 8 25 2% Milk 130 5 15 20 0 13 10 25 Whole Milk 150 8 30 12 0 11 8 20

How many calories are in almond milk?

Almond milk is one of the best dairy-free alternatives that can be found in most grocery stores and in many restaurants and cafes. Almond milk is one of the lowest in calories, but it also doesn’t contain a lot of protein. The flavor is mild, so it’s great for drinking on its own, in cereal or oatmeal, or for cooking and baking.

1 cup total fat calories (g) chole. (mg) carbohydrates (g) fiber (g) sugars (g) protein (g) calcium (%) unsweetened almond milk 30 2.5 0 1 less than 1 0 1 30 vanilla almond milk 90 2.5 0 14 0 13 1 30

How many calories are in soy milk?

If you’re interested in dairy-free milk that’s high in protein, such as cow’s milk, go with soy milk. It’s similar in terms of calories but relatively low in fat and carbs (if you prefer to eat unsweetened) and even provides little to no fiber. Like almond milk, soy milk is a great choice to drink on its own, pour it over breakfast, use it in smoothie recipes, or use it in cooking or baking. Soy milk can be used to make vegetable milk by whisking it with apple cider vinegar.

1 cup total fat calories (g) chole. (mg) carbohydrates (g) fiber (g) sugars (g) protein (g) calcium (%) unsweetened soy milk 80 4 0 3 2 1 7 20 vanilla soy milk 100 3.5 0 10 1 8 6 30

How many calories are in oat milk?

Oat milk is one of the most popular plant-based milks because it is nut- and soy-free and fairly low in calories. It also has a silky and creamy texture, which makes it a great alternative to cow’s milk or cream in coffee. Just know that oat milk is very low in protein, and that the sweetened or creamy varieties have more calories and fat, because oats are a natural grain that contains fat. Oat milk is also a good source of calcium, as it is fortified with 35 percent of your daily needs.

1 cup total fat calories (g) chole. (mg) carbohydrates (g) fiber (g) sugars (g) protein (g) calcium (%) unsweetened oat milk 45 3 0 5 less than 1 0 1 35 vanilla oat milk 110 5 0 15 0 7 1 35 creamy oats Additional Milk 160 9 0 18 0 7 1 35

How many calories are in cashew milk?

Just like almond milk, cashew milk is very low in calories per cup. It’s also low in carbs but has a silky and creamy texture, which is what many people like in their coffee, soup, casseroles, or bread recipes. Cashew milk provides a decent amount of calcium, as it is fortified.

1 cup total fat calories (g) chole. (mg) Carbohydrates (g) Fiber (g) Sugars (g) Protein (g) Calcium (%) Unsweetened Cashew Milk 25 2 0 1 0 0 Less than 1 30 Unsweetened Vanilla Cashew Milk 25 2 0 1 0 12 Less than 45

How many calories are in coconut milk?

Because coconut is high in saturated fat, coconut milk is higher in fat than most types of plant-based milks, and provides a distinct flavor that you might love in oatmeal, granola, coffee, curry, soups, or baked goods. It is low in carbohydrates but contains no protein.

1 cup total fat calories (g) chole. (mg) Carbohydrates (g) Fiber (g) Sugars (g) Protein (g) Calcium (%) Unsweetened Coconut Milk 40 4 0 1 0 0 0 35 Original Coconut Milk 70 4.5 0 6 0 5 0 35

How many calories are in pea protein milk?

The newest plant-based milk on the market, Pea Protein is nut-free, soy-free, gluten-free, and GMO-free and provides eight grams of protein per one-cup serving. It also has 50 percent more calcium than dairy milk at 2 percent, and if you get the unsweetened kind, it’s sugar-free. It has a thick and creamy texture, making it perfect for smoothies, smoothie bowls, drinking on its own, pouring cereal, or using it in baked good recipes.

1 cup total fat calories (g) chole. (mg) Carbohydrates (g) Fiber (g) Sugars (g) Protein (g) Calcium (%) Milk Protein Unsweetened Pea (Ripple) 80 4.5 0 Less than 1 Less than 1 0 8 35 Milk Protein Pea (Ripple) 120 4.5 0 13 Less than 1 12 8 35

How many calories are in almond and cashew milk?

You’ll also find a blend of plant-based milks, such as almond and cashew milk. Makes a light-tasting, dairy-free, creamy milk that you can drink by the cup, add to smoothies or cereal, or use in baking recipes. This mix has more calories and fat than some other vegan dairy, but just look at the protein – 10g per cup. This milk called silk protein tastes amazing!

1 cup total fat calories (g) chole. (mg) Carbohydrates (g) Fiber (g) Sugars (g) Protein (g) Calcium (%) Unsweetened Almond & Coconut Milk (Silk Protein Brand) 110 7 0 2 Less than 1 0 10 35 Original Almond & Coconut Milk ( Silk (a brand of protein) 130 8 0 3 Less than 1 2 10 30

How many calories are in almond and coconut milk?

Here’s another good dairy-free milk option if you want a drink that’s low in calories, carbs, and sugars. It doesn’t offer much protein at all, just one gram per cup, but it’s fortified, so it provides 35 percent of your daily calcium.

1 cup total fat calories (g) chole. (mg) Carbohydrates (g) Fiber (g) Sugars (g) Protein (g) Calcium (%) Unsweetened Almond & Coconut Milk 35 3 0 1 0 0 1 35 Original Almond & Coconut Milk 50 2.5 0 6 Less than 1 5 1 35

How many calories are in hemp milk?

Not as popular or easy to find as other plant-based milks, unsweetened hemp milk contains no carbs or sugars and provides more protein than almond, oat, cashew or coconut milk. The flavor is more pronounced, so this milk can be better mixed with smoothie or baked goods recipes.

1 cup total fat calories (g) chole. (mg) Carbohydrates (g) Fiber (g) Sugars (g) Protein (g) Calcium (mg) Unsweetened Hemp Milk 60 4.5 0 0 0 0 3 20 Vanilla Hemp Milk 170 6 0 23 0 15 4 20

How many calories are in rice milk?

Rice milk was one of the first dairy-free milks to be introduced. But with the advent of other plant-based milks such as soy, cashew, and oat milks, rice milk is not very popular, perhaps because it tastes somewhat watery, is rich in calories and carbohydrates, and offers no protein.

1 cup total fat calories (g) chole. (mg) Carbohydrates (g) Fiber (g) Sugars (g) Protein (g) Calcium (mg) Original Rice Milk 130 2.5 0 27 0 12 0 2 Vanilla Rice Milk 150 2.5 0 33 0 15 0 2

Which dairy plants are the lowest in calories?

If you’re watching your calorie intake, choose unsweetened milk with almond, cashew, coconut, oats, soy, or pea protein—all of which are 80 calories or less per cup.

Which dairy plants are the lowest in carbohydrates?

If you’re eating little to no carbs, choose unsweetened almonds, soy, oats, cashews, coconut, pea protein, or hemp milk. They have five grams of carbs or less per cup.

Which dairy plants have the highest protein content?

For one cup of plant-based milk, you’ll get at least seven grams of protein if you choose soy milk, pea protein milk, or almond milk and cashew protein.

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