Just like each person is different, what milk alternative is best will vary. Every type of plant-based milk has its merits. But regardless of the kind of milk, nutritionists recommend drinking only the unsweetened varieties. For example, if you don't read the label, you could pick up a hemp milk carton containing 15g of sugar. You want the zero sugar option for the most healthful choice. To give you something to compare these milk options to, a cup of cow's milk contains between 12g and 14g of sugar. 

 

Nutrition Information for Common types of milk alternatives:

Coconut

This milk alternative contains:

• 74 calories
• 0.50 g of protein
• 4.99 g of fat
• 7.01 g of carbs

 

One cup of coconut milk beverage contains 451 mg of calcium and 46 mg of potassium. In addition, some research suggests that coconut milk can lower cholesterol and stimulate weight loss (because of its medium-chain triglycerides (MCTs) content). But beware, those with IBS can experience digestive irritations from consuming this dairy alternative. 

Almond

This milk alternative contains:

 

• 39 calories 
• 1g protein
• 3g of fat
• 3.5g of carbs
• .5g of fiber

This milk alternative has the least amount of calories. However, it also has 24% of the daily value of calcium, 4% of the DV of potassium, 18% of vitamin D. 

 

Hemp

This milk alternative contains:

 

• 130 calories per cup
• 20g carbs
• 3g fat
• 3g - 4g protein
• 1 g of fiber

 

If you opt to make this nutty-flavored milk yourself, unsweetened, the calories go down to 83 grams. Home-made or store-bought should have a creamy consistency with a slightly earthy flavor. In addition, this milk alt contains 7% DV of iron, 2% DV of calcium, and ten essential amino acids. 

 

 

Rice

This milk alternative contains:

 

• 115 calories
• 22.4g carbs
• 2.4g fat
• Less than half a gram of protein
• .7g of fiber 
• 12.9g of sugar
• 95.2mg of sodium

 

Rice milk is the least allergenic of the dairy options. However, it also has some level of arsenic content, which is due to where the rice is grown. White rice, for instance, contains the least about of arsenic because the outer shell is removed. 

 

Of course, rice milk and rice by-products don't all contain arsenic, but the concern is noted enough that the UK's version of the UDF issued a consumption warning for children under 4-years old. This is because rice by-products can have a higher arsenic content than rice in its original form. 

Oat 

This milk alternative contains:

 

• 130 calories per cup
• 15g of carbs
• 2.5g of fat
• 2g of Fiber
• 4g of protein

 

This milk alt also helps you obtain certain recommended daily nutrients. For example, oat milk contains 35% DV of calcium and 25% of recommended DV of vitamin D. You can also make oat milk at home. 

 

 

 

Soy

This milk alternative has:

• 80 calories 
• 4 g of fat
• 3 g of carbs
• 2 g fiber
• 1 g sugar
• 7 g protein

 

This milk is the most similar nutritionally to non-fat cow's milk. Soy milk also contains 16% of the recommended daily intake of Vitamin C, 52% of the DV of Vitamin K, and 21% of Thiamine DV. 

 

Regardless of what option you go with, please do your homework, and then try it out in one of our Body Complete Rx protein smoothie recipes.