Nutritional Breakdown of Different Types of Milk

When I was growing up, we always had a gallon of whole milk in the house. As I have become more health conscious over the years, I have switched to skim milk due to the lower saturated fat content.

Today on my weekly trip to the grocery store, I was simply amazed at how many different types of milk that were being sold. This got me thinking about a few different things like,  is skim milk the healthiest type of milk available, what do these other types of milk taste like, and what is their nutritional value? So, I did what I think most people would do…I bought each type of milk available. Well, maybe that’s not what most would do, but I felt compelled to try them all out and offer a breakdown of each. The only problem is now I need to buy a bigger fridge for all the stupid milk I bought.

Nutritional Values of Old Fashioned Pasteurized Milk

As you can see from above, as the fat content level of the milk decreases, the amount of calories per serving goes down, sodium levels increase slightly, and other macro-nutrients stay relatively the same.

As you can see from above, if you are watching your calorie and fat intake, then non-fat milk is the best choice. Many people complain that non-fat milk tastes watery, and I tend to agree. With only 2.5 grams of total fat, low-fat (1%) is a viable option for the health conscious.

Now that we have taken a quick look at the nutritional value of cow’s milk, let’s take a look at the nutrition details of the many new types of milk alternatives available in grocery stores.

Nutritional Values of Soy, Coconut, Almond, Rice, Almond/Coconut Blend, Oat, and Hemp Milks

The above nutritional values are for unsweetened versions of each type of milk. These numbers will vary a bit from brand to brand, but they do give you a general overview of their nutritional value.

One thing to watch out for when purchasing any of these designer milks if you are watching your sugar/calories is whether the alternative milk you are buying is sweetened. These milks have a much higher sugar content. I mistakenly bought a sweetened version of the coconut milk, and it was higher in sugar than unsweetened versions are – however, it was also delicious.

Below is my taste test and general thoughts about all this Milk. Keep in mind, I am what scientists consider to be a “non-taster”, so you may find the flavors of these other alternative milk types to be much stronger than I do.

Cow’s Milk

The old saying is “nothing beats the original”, but for the health conscious for people with lactose intolerance, cow’s milk may not be the best way to go. Whether or not you’re watching your calories or fat levels, there are several types of cow’s milk available: whole milk, 2 percent, 1 percent, and skim.

Out of all of the various types of milk, cow’s milk has the most well-rounded nutritional profile. However if you’re lactose intolerant, or just can’t stand the taste of milk, this is simply not an option. The good news is that there are plenty of other options that are tasty on their own.

Organic Soy Milk

It’s always been controversial as to whether or not soy milk is actually good for you. The American Heart Association boasts of its heart healthy benefits, however, other studies have shown soy milk can mess with estrogen hormone levels when drunk in excess, possibly increasing breast cancer risk, as well as wreaking havoc on your thyroid.

By appearance only, this milk has a whole milk consistency and is a very light brown color. It is the darkest of the milks by far and not all that pleasant looking to tell you the truth. However, the taste was surprising – very earthy and very natural. It reminds me of when I grind flaxseeds into my milk.

Coconut Milk

Coconut milk is derived from the ground meat of the coconut and its juices. Overall, coconut is very advantageous to your health with its highly nutritious and health-bearing properties. It does everything from helping to fight bacterial and fungal infections to improving wrinkles and fine lines. I’ve also read that the fat in coconut milk is more easily digested than those of other types of dairy milks, which is good if you happen to have a sensitive stomach. It also contains the good types of fat your body needs to run at an optimum level and that is good for losing weight. Because of its indulgent nature, being high in saturated fat and low in protein and calcium, drink this one in moderation. Look for unsweetened versions fortified with calcium and vitamin D for a healthier option.

Coconut milk was very thick and creamy, similar to a heavy whipping cream for cooking or half and half. If you like coconut, then you will most likely enjoy coconut milk. It has a very pleasant flavor – not too strong, not too weak. In Thai and Indian cuisine, coconut milk is a staple.

Almond Milk

Made from ground almonds, almond milk has pretty good nutritional value when compared to dairy milk – just think of all the health benefits of almonds like vitamin E, vitamin A, and an impressive amount of bone strengthening calcium and vitamin D. It typically has less calories than skim milk, but is low in protein.

If you’re looking for something to drink on a weight loss or weight management diet, then almond milk is a good alternative to fat-free cow’s milk. It is also a great choice for lactose intolerant individuals or those with kidney disease.

At first glance, this milk is darker – more similar to soy milk’s color. It has a light, nutty taste almost similar to actual cow’s milk, but more almond-like. It is creamy textured.

Rice Milk

Rice milk a good vegetarian or vegan option because it contains no animal or by-products. It is also a good option for those allergic to soy and those who are lactose intolerant. It is made from boiled rice, brown rice syrup, and brown rice starch. It is very low in fat, so it is a great option for those on a weight loss diet plan, and it has no cholesterol, making it a heart healthy choice. It does have less protein than cow’s milk and lots of carbohydrates. If you are watching your carbs, then rice milk is not a good alternative for you.

When pouring the rice milk, the first thing I noticed was how watery it is. For consistency, it is very similar to skim milk, so if you dislike the watery nature of skim milk, then rice milk will not satisfy you. I was a little disturbed by the entire idea of rice milk, but it really wasn’t bad tasting. It had a very delicate texture and taste with earthy undertones.

Almond Coconut Milk

I maybe should not have included this in this article, since it combines almond milk and coconut milk, but I have to let you know that it really was delicious. It has a very delicate coconut flavor with a creamy consistency and hint of natural sweetness from the almonds. It has all the benefits of coconut and almond milk, so if you’re wondering what it has to offer, take a look at either of those. It is a gluten-free, lactose-free, and soy-free option. It also is very low in calories per serving – about 45. Great tasting and great for helping you reach your weight loss goals. Try making freeze pops out of it for a tasty summer cool-down.

Hemp Milk

Hemp milk is made from hemp seeds, thus the name. It has only begun to be sold in America within the last several years. It is difficult to find – I tried to find this one at the store to no avail. It contains no THC. What it does contain are healthy Omega-3s and Omega-6s, along with other essential amino acids. It also contains about 30% of your daily recommended dose of calcium, as well as 4 grams of protein.

One downfall to hemp milk is its cost as well as its short shelf life. After opening, hemp milk must be drunk within a few days of opening unless it will go rancid. Hemp is supposed to possess some anti-inflammatory properties and help improve circulation.

Oat Milk

This is another type of milk I had difficulty finding at the store, so I can’t actually tell you how it tastes. It is supposedly mild and slightly sweet tasting, which is a good alternative to skim milk. Oat milk is made from pre-soaked hulled oat grains broken into fragments.

For nutrient content, oat milk is low in fat and calories. It has twice as much vitamin A as cow’s milk and 10 percent of your daily recommended ingestion of iron. It contains more calcium than cow’s milk, offering 36  percent of your recommended daily allowance and has no cholesterol or saturated fat, making it a truly heart healthy option.