Milk Alternatives

Nowadays your milk options do not have to come from a cow. The selections are endless. If you are lactose
intolerant you can opt for soy milk. If you are soy intolerant you can drink almond milk. There is even coconut
milk, pistachio milk, and rice milk varieties. When it comes to all of the options available it can be overwhelming.
We are going to break down some of the most popular milk alternative options out there so you can decide for
yourself which one best suits your lifestyle and health goals.

Lets start off with basic cows milk. Talk about alternatives with just one product. There is whole milk, 2%, 1% and
skim milk. Not to mention chocolate, but we are going to skip that one this time around. Cows milk packs a high
protein punch! Be wary though of the higher amounts of fat and sugar in some of the options below.

Nutrition Facts
Per 8 oz.
Whole Milk 2% Milk 1% Milk Skim Milk
Calories 150 130 110 90
Total Fat (g) 8 5 2.5 0
Saturated Fat (g) 5 3 1.5 0
Carbohydrates (g) 12 12 12 12
Sugar (g) 11 11 12 12
Protein (g) 8 8 8 8

Now lets break down some of the newer milk alternatives. For starters, we will look at almond milk. Individuals
who cannot digest lactose, a sugar found in cows milk, may turn to almond milk as an alternative. If you arent
lactose intolerant and are thinking about trying almond milk, but are afraid you wont get your dose of calcium
dont fear! A cup of almond milk contains 50% more calcium than a cup of cows milk.

Nutrition Facts
Per 8 oz.
Almond Milk
Unsweetened
Original
Almond Milk
Original
Almond Milk
Unsweetened
Vanilla
Almond Milk
Vanilla
Calories 30 60 30 90
Total Fat (g) 2.5 2.5 2.5 2.5
Saturated Fat (g) 0 0 0 0
Carbohydrates (g) <1 8 <1 16
Sugar (g) 0 7 0 16
Protein (g) 1 1 1 1





Next, we will take a peek at coconut milk. Coconuts are actually a seed, not a nut. They are one of the best
sources of medium chain fatty acids (MCFA), which aid in digestion and absorption of nutrients in the body.

Nutrition Facts
Per 8 oz.
Coconut Milk
Unsweetened
Original
Coconut Milk
Original
Coconut Milk
Vanilla
Calories 45 80 90
Total Fat (g) 4.5 5 5
Saturated Fat (g) 4 5 5
Carbohydrates (g) <1 7 9
Sugar (g) 0 6 9
Protein (g) 0 0 0

Last, we will break down soy, rice, goat, and lactose free milk.

Nutrition Facts
Per 8 oz.
Soy Milk Rice Milk Goat Milk
Low Fat
Lactose Free
1% Milk
Calories 110 120 89 110
Total Fat 4.5 2.5 2.4 2.5
Saturated Fat .5 0 1.5 0
Carbohydrates 9 23 9.4 13
Sugar 6 10 9.4 12
Protein 8 1 7.4 8