Is it Time to Swap your Milk?

There are some known health issues associated with the white ‘milky’ stuff, which range from dairy intolerance to high cholesterol. Milk is also loaded with calories and pretty heavy on saturated fat too, making cow’s milk not the ideal choice for the diet conscious choice. That’s not to say milk doesn’t have some health benefits though, calcium for starter, but there are better choices that are low-fat and good for the planet. Here’s our pick of the best alternatives to cow’s milk.


The various dairy alternatives provide great variety, but can make it hard for consumers to know exactly what nutrients they are and aren’t getting. The good news is that many of these beverages are fortified to contain the same amount of calcium and vitamin D as a cup of cow’s milk.

Despite the inconsistency across brands, it’s still a good idea to check the nutrition labels, but here’s a breakdown of what you’ll find in a one-cup serving.

To learn more about the taste profiles and recommended uses, check out this Taste Test: Dairy Alternative

1% Cow’s Milk:


Calories: 105; Fat: 2 grams; Protein: 9 grams

Coconut Milk:


Calories: 80; Fat: 5 grams; Protein: 0 grams

Rice Milk:



Calories: 120; Fat: 2.5 grams; Protein: 1 gram

Soy Milk:



Calories: 100; Fat: 3.5 grams; Protein: 6 grams

Almond Milk:


Calories: 60; Fat: 2.5 grams; Protein: 1 gram

Hemp Milk:


Calories: 110; Fat: 7 grams; Protein: 5 grams

There’s really is no right or wrong – although I prefer almond milk 😉 – when it comes to choosing an alternative to dairy. Ultimately, you just need to stick with what you like and what you’ll drink. Whichever you choose,  choose one with minimal added sugar, and if you prefer an option that has less protein, be sure to make up the difference elsewhere. Enjoy!

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