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What's In Your Milk?

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What's In Your Milk?

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 Services team hopes to educate you on how to choose the proper milk and milk alternatives based on your nutritional needs.  

 

Comparison of Milk & Milk Alternatives

One Cup Serving

Calories

Total Fat (g.)

Sat. Fat (g.)

Cholesterol (mg.)

Protein (g.)

Carbs (g.)

Fiber (g.)

Calcium (mg.)

Vitamin D

(IU)

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

Lactaid Fat-Free Milk

90

0

0

0

8

13

0

300

100

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