Nutrition for Weight Loss Shopping Tips Which Milk Is Right for You? A nutritional comparison of the different types of milk By Lisa Lillien facebook twitter instagram Lisa Lillien is a New York Times bestselling author and the creator of Hungry Girl, where she shares healthy recipes and realistic tips and tricks. Learn about our editorial process Lisa Lillien Medically reviewed by Medically reviewed by Richard Fogoros, MD on May 04, 2017 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Review Board Richard Fogoros, MD Updated on June 03, 2019 Print Got milk? Soy milk, almond milk, coconut milk... these days, there are so many milk alternatives on shelves. Curious about the differences? Here's a comparison all the different milks available. 1 Cow's Milk Verywell / Alexandra Shytsman With all the milk alternatives out there, it’s easy to forget about good old cow's milk. Fat-free (a.k.a. skim) milk is great if you're watching your calories, and especially if you’re watching your fat intake. The taste is mild, and it's extremely versatile. Plus, it has a solid amount of calcium and an impressive protein count. But if you’re looking to cut even more calories and/or are sensitive to dairy, you might want to check out some swaps. Nutrition Facts 1 cup cow's milk (skim)90 calories0g fat126mg sodium13g carbs0g fiber12.5g sugars8g protein 2 Soy Milk Verywell / Alexandra Shytsman Made from ground soybeans mixed with water, soy milk is a classic substitute for its dairy counterpart. For people who are lactose intolerant or have dairy sensitivities, soy milk is a great choice. It packs just as much calcium as regular milk, although not quite as much protein. As far as texture goes, it's pretty creamy—definitely richer than skim milk. And vanilla varieties have a really great flavor, and they add a little something special to your cereal, low-calorie smoothies, and even baked goods. Go for light options, which are significantly lower in calories. There are also unsweetened types out there which are slightly higher in calories but good for those tracking their sugar intake. Nutrition Facts 1 cup unsweetened soy milk80 calories4g fat85mg sodium4g carbs1g fiber1g sugars7g protein 3 Almond Milk Verywell / Alexandra Shytsman Super low in calories and high in deliciousness, unsweetened vanilla almond milk is a favorite milk swap. It has a slightly nutty flavor, but overall it's pretty mild. Almond milk is a great choice for anyone who's sensitive to both dairy and soy. And like soymilk, it's creamier than fat-free dairy milk. The drawbacks? It's low in calcium and protein. However, there are some varieties with added calcium and protein that are worth seeking out. To top it all off, did you know that almonds are a beautifying food? Nutrition Facts 1 cup of unsweetened vanilla almond milk35 calories2.5g fat178mg sodium2g carbs0.5g fiber<0.5g sugars1g protein 4 Coconut Milk Verywell / Alexandra Shytsman Coconut milk is not coconut water (the liquid that comes straight out of a coconut), and it’s not the condensed stuff you buy in a can. Technically, this stuff is called "coconut milk beverage." It has a slight sweetness and a nice rich texture. Coconut milk has the most fat of these milk swaps, so skip it if that’s a concern. It also tends to be low in calcium and protein. But if you love coconut flavor and don't mind the extra fat, this might be the right choice for you. It works especially well in coffee, oatmeal, and smoothies. Nutrition Facts 1 cup unsweetened coconut milk50 calories5g fat15mg sodium1g carbs0g fiber0g sugars1g protein 5 Cashew Milk Verywell / Alexandra Shytsman Cashew milk is one of the newest milk alternatives out there. The unsweetened type is very low in calories and some brands are fortified with calcium. But like most milk swaps, it's low in protein. It has a slightly nutty flavor, like almond milk, but it's even creamier. Nutrition Facts 1 cup unsweetened cashew milk30 calories2.5g fat123mg sodium1g carbs0g fiber0g sugars<0.5g protein Was this page helpful? Thanks for your feedback! Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get it free! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit