Not all milk is created equal. Dairy, soy and Ripple milk (pea protein) are great sources of protein, while almond, coconut and rice milk are lacking. In fact, these varieties of milk only contain about 1 g. of protein per cup, unless it is an added protein version. As for whole milk and coconut milk? These options can be high in saturated fat, which can raise your LDL (bad) cholesterol.
Before you make your next trip to the grocery store, it’s important to know what you’ll be getting nutritionally from your milk. By comparing items in the chart below, the Cooper Clinic Nutrition team hopes to educate you on how to choose the proper milk and milk alternatives based on your nutritional needs.
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Comparison of Milk & Milk Alternatives
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One Cup Serving
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Calories
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Total Fat (g.)
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Sat. Fat (g.)
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Cholesterol (mg.)
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Protein (g.)
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Carbs (g.)
|
Fiber (g.)
|
Calcium (mg.)
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Vitamin D
(IU)
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Borden
Whole Milk
|
150
|
8
|
5
|
35
|
8
|
12
|
0
|
300
|
100
|
|
Borden
2% milk
|
120
|
5
|
3
|
20
|
8
|
12
|
0
|
300
|
100
|
|
Borden Fat-Free Milk
|
80
|
0
|
0
|
5
|
8
|
12
|
0
|
300
|
100
|
|
Fairlife Fat-Free Milk
|
80
|
0
|
0
|
0
|
13
|
6
|
0
|
400
|
100
|
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Lactaid Fat-Free Milk
|
90
|
0
|
0
|
0
|
8
|
13
|
0
|
300
|
100
|
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Silk® Almond Milk, original
|
60
|
2.5
|
0
|
0
|
1
|
8
|
<1
|
450
|
100
|
|
Silk® Almond Milk, unsweet
|
30
|
2.5
|
0
|
0
|
1
|
1
|
<1
|
450
|
100
|
|
Silk® Soy Milk, original
|
110
|
4.5
|
0.5
|
0
|
8
|
9
|
2
|
450
|
120
|
|
Rice DREAM™ Milk, unsweet
|
90
|
2.5
|
0
|
0
|
<1
|
15
|
0
|
300
|
100
|
|
Ripple, Original (pea protein)
|
100
|
5
|
.5
|
0
|
8
|
6
|
<1
|
450
|
125
|
|
Silk® Coconut Milk, original
|
80
|
5
|
5
|
0
|
<1
|
7
|
0
|
450
|
100
|
|
Living Harvest Hemp Milk, unsweet
|
80
|
8
|
0.5
|
0
|
2
|
1
|
0
|
300
|
100
|
|
Good Karma Protein+ Flax Milk, unsweet
|
50
|
2.5
|
0
|
0
|
5
|
2
|
0
|
300
|
100
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