Alternative Milks

Wellness: Nutrition
Pros and Cons of 6 Alternative Milks

Primary Media


May 10 2018
  1. Soy

    Soy Milk in a Glass with a Green and White Stripped Straw

    Calories: 110
    Fats: 4.5 g
    Carbohydrates: 9 g
    Protein: 8 g
    Calcium: 45%
    Vitamin D: 30%

    Pros: You'll get a boost of protein, plus good percentages of calcium and vitamin D. 

    Con: Contains soy allergens.

  2. Almond

    Glass of Almond Milk next to a Plate of Cookies

    Calories: 40
    Fats: 3 g
    Carbohydrates: 2 g
    Protein: 1 g
    Calcium: 30%
    Vitamin D: 25%

    Pros: This is a good source of calcium, which is needed for bond development. Vitamin D increases the absorption of calcium. 

    Cons: Low in protein and contains nut allergens.

  3. Cashew

    Calories: 25
    Fats: 2 g
    Carbohydrates: 1 g
    Protein: less than 1 g
    Calcium: 45%
    Vitamin D: 25%

    Pro: Cashew milk includes vitamin E, which helps your immune system, according to the National Institute of Health. 

    Con: Low in protein.

  4. Coconut

    Glass of Coconut Milk

    Calories: 45
    Fats: 2 g
    Carbohydrates: less than 1 g
    Protein: 0 g
    Calcium: 45%
    Vitamin D: 25%

    Pro: Unsweetened coconut milk is low in calories.

    Cons: Low in protein. Has saturated fat, which some studies show may help raise HDL (good cholesterol), but it also increases LDL (bad cholesterol).

  5. Rice

    Calories: 120
    Fats: 2.5 g
    Carbohydrates: 23 g
    Protein: 1 g
    Calcium: 30%
    Vitamin D: 0%

    Pros: Good option for multiple allergies. Is dairy-, nut-, and soy-free.

    Con: Low in protein.

  6. Pea

    Calories: 75
    Fats: 5 g
    Carbohydrates: 0 g
    Protein: 8 g
    Calcium: 45%
    Vitamin D: 45%

    Pros: Good source of plant-based protein, as well as an excellent source of calcium and vitamin D.

    Con: Plant-based proteins are incomplete proteins, which means they do not contain all of the amino acids that the body needs to build protein.