Comparison of milk and vegetable drinks

Cow’s milk: characteristics

Whole milk has the highest fat content of all types of milk.  One cup contains approximately:

• 150 calories
• 12 grams of carbohydrates in the form of lactose ( milk sugar )
• 8 grams of fat
• 8 grams of protein

None of the natural components of the milk are removed. Whole milk is high in natural protein, fat, and calcium . While whole milk has 150 calories in a cup, 1 percent low-fat milk has 110 calories, and low-fat milk has 80 calories. Nonfat milk is significantly lower in calories than whole milk. However, removing the fat reduces the amount of some nutrients in the milk, including vitamins E and K.

Lactose-free milk is processed to remove lactose, a natural sugar found in dairy products. Lactose-free milk is also a good source of protein, calcium, vitamins and minerals .

Milk is among the foods richest in selenium .

Milk helps fight osteoporosis, which can now be diagnosed with a new osteoporosis test.

Pros and cons

Almond vegetable drink

The almond vegetable drink is made from ground almonds and filtered water . It may also contain starches and thickeners to improve its texture and shelf life. It has a lower caloric intake than other milks, as long as it is unsweetened. It is also free from saturated fat  and is naturally lactose free.

One cup, of unsweetened almond drink has:

• 30 to 60 calories
• 1 gram of carbohydrates (sweetened varieties have more)
• 3 grams of fat
• 1 gram of protein

While almonds are a good source of protein, the drink isn’t, especially for calcium. However, many brands spike the almond drink with calcium, vitamin A and vitamin D.

Pros and cons

Soy vegetable drink

The vegetable soy drink is made from soybeans and filtered water . Like other milk alternatives, it may contain thickeners to improve texture and shelf life.

One cup of unsweetened soy drink has:

• about 80-100 calories
• 4 grams of carbohydrates (sweetened varieties have more)
• 4 grams of fat
• 7 grams of protein

Because it is of plant origin, the soy drink is naturally cholesterol-free and low in saturated fat. It also does not contain lactose. Soybeans and soybean are a good source of protein, calcium (if fortified), and potassium.

Pros and cons

Rice vegetable drink

The vegetable rice drink is made from milled rice and water . Like other milk alternatives, it often contains additives to improve texture and stability. It’s a good choice for people with lactose intolerance or allergies to milk, soy or  nuts .

The rice drink contains the most carbohydrates per cup, providing approximately:

• 120 calories
• 22 grams of carbohydrates
• 2 grams of fat
• low protein (less than 1 gram)

While the rice drink may be fortified with calcium and vitamin D, it’s not a natural source of either, just like soy and almond drinks. Rice has also been shown to have higher levels of inorganic arsenic .

Pros and cons

Coconut vegetable drink

The coconut drink is made from filtered water and cream of coconut , which is made from grated ripe coconut meat. It is referred to as a “coconut milk drink” which differs as a more diluted product than the type of coconut milk used in cooking, which is usually sold in cans. Like other plant-based milk alternatives, it often contains thickeners and other added ingredients.

Coconut drink contains more fat than other milk alternatives . Each unsweetened cup contains:

• about 50 calories
• 2 grams of carbohydrates
• 5 grams of fat
• 0 grams of protein

Coconut milk drink does not naturally contain calcium, vitamin A or vitamin D. However, it can be fortified with these nutrients.

Banana milk is also among the most popular vegetable milks .

Pros and cons