Types of Milk – Nutrition Facts of Various Milk Types

Types of Milk – Nutrition Facts of Various Milk Types

Many people are now aware that milk can be crafted from a diverse array of sources, including cows, goats, flax, and coconuts. While each type of milk has certain benefits, some types of milk might be better for people who have gastrointestinal issues, intolerance, or allergies. There are typically over a dozen different types of milk sold in stores, and many of the non-dairy kinds of milk are becoming more popularly demanded and stocked on shelves.

The following 13 types of milk are considered to be the healthiest for human consumption. Of course, each one has different benefits and is best used for various purposes.

Whole Milk

Whole Milk

First off, there is whole milk. Whole milk has a creamy and thick texture and a rich taste to it. The average container of whole milk contains about 150 calories. It usually has 8g of fat and 5g of saturated fat, making it one of the fattier types of milk available. It’s also relatively high in cholesterol (35mg) and sodium (130mg). However, it does pack in 8 g of protein and makes up 30% of the calcium daily value (DV).

2% Milk

2% milk is one of the most commonly-purchased types of milk. In fact, between 1975 and 2014, sales of 2% milk increased by 106% while those of whole milk decreased. While it has long been speculated that 2% is healthier than whole milk, it is still high in calories (130) and sodium (130mg).

Skim Milk

Like 2%, skim milk has also become more popular since the 1970’s. What makes skim milk different is that, when processed, the cream is separated from the whey and not added back in as it is with whole and 2%. Skim generally contains 90 calories and under 5g of cholesterol. It is slightly higher in sodium (135mg) than whole or 2% but does not contain saturated fats. It is also slightly higher in protein (9g), so those needing extra protein can benefit from drinking skim milk.

Goat's Milk

Goat’s Milk

Sweeter than cow’s milk and higher in its caloric count (150), goat’s milk works best in yogurt since it’s so sweet. It, too, contains 30% of the calcium DV and has 8g of protein. However, it is fairly high in cholesterol (30mg) and sodium (120mg).

Almond Milk

Contrary to goat’s milk, almond milk is nutty in taste and watery in texture. It has a high calcium DV of 45% and is low in calories (30), fat (2.5g), and has no cholesterol. It is also low in terms of carbs and protein. Its sodium content is one of the highest found in milk, coming in at about 180mg. As with other nondairy milk, it can be used for baking/cooking, with cereal, or mixed in with protein powder for a healthy shake.

Cashew Milk

Like almond milk, cashew milk contains almost no protein. It does, however, have a creamy texture that makes it ideal to use in coffee and for preparing alfredo sauce. Cashew milk is low in calories, contains no cholesterol, and has just 3g of carbs.

Flax Milk

While not currently as popular as other nondairy milk, flax milk has some benefits. It is extremely low in calories and is cholesterol-free. Also, it has 80g of sodium, which is significantly less than that found in dairy-based milk products. Unfortunately, it contains no dietary protein or fiber and has a bland taste.

Oat Milk

Oat Milk

Oat milk, which is also slowly gaining some popularity, is being used for breakfast foods, including pancakes. It has a somewhat sweet taste and is an excellent source of calcium (35% of the DV). However, oat milk has more carbs than coconut, hemp, flax, or soy milk. It has a modest amount of protein (about 4g) and contains some fiber.

Hemp Milk

Organic hemp milk has numerous benefits, including iron, potassium, and all 10 essential amino acids. It is low in carbs and calories but has about 125mg of sodium.

Hazelnut Milk

Hazelnut milk has a rich taste and creamy texture that goes well with a cup of coffee. Hazelnut is higher in carbs than hemp and has about as much sodium. It is usually gentle on the gut and provides about 30% of the calcium DV.

Coconut Milk

Coconut Milk

Coconut milk is one of the most popular and gentle forms of nondairy milk. It is slightly sour but not overpowering, making it an ideal base for yogurt and ice cream. It only has about 45 calories and no cholesterol or sodium. However, it only gives about 10% of the calcium DV.

Rice Milk

Sweet and rich, rice milk is a good option for use on cereal. While it only gives 2% of the calcium DV and is loaded with carbs (23g), it is cholesterol-free and low in fat.

Soy Milk

Soy Milk

Finally, we come to the most popular dairy alternative, soy milk. Soy milk is thicker and sweeter than almond or hazelnut milk and has a stronger taste. It is fairly low in carbs, sodium, and calories. It does, however, have 4g of fat and 0.5g saturated fat. Some individuals with leaky gut and other autoimmune symptoms should avoid this soy-based product, as it might trigger some reactions.

Milk and nondairy alternatives are all easy to locate in most grocery stores. As the above information shows, the healthiest type of milk really depends on a person’s unique health needs.

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WHY SOYMILK? Beginners Guide to Soy Milk

Beginners Guide to Soy Milk

Why Soy Milk Is a Better Option Than Cow’s Milk

There have been a lot of studies and research that shows that plant-based milk is much better than cow’s milk. Although cow’s milk has been the most common type of milk that most people drink, a lot of people don’t know that cow’s milk is actually bad for health.

That said, soy milk has been known to be one of the best alternatives to cow’s milk. We’ll discuss some of the advantages of soy milk and why you should consider making a switch from cow’s milk.

Why You Shouldn’t Drink Cow’s Milk

Before going to the details on soymilk, it’s important to first know about why cow’s milk is actually not beneficial to health. According to a report by PETA, drinking cow’s milk can result in some health conditions. Some of these health conditions include lactose intolerance, prostate cancer, weak bones, higher cholesterol levels, and even obesity.

Because cow’s milk is not very compatible with the body of humans, adverse reactions may occur when humans drink cow’s milk. This is why it is not good for people to drink cow’s milk regularly.

Soy Milk Vs. Cow’s Milk

Soy Milk Vs. Cow’s Milk

After understanding why cow’s milk can be a health hazard, we can go on to discussing more about soy milk. Below is a short comparison of soy milk and cow’s milk to further understand why it is better to switch to soy milk.

Cow’s milk contains good nutrients such as protein, calcium, and different kinds of vitamins. However, cow’s milk also contains a lot of saturated fat and cholesterol which is detrimental to health if consumed in high amounts. Soy milk is a good alternative because it doesn’t contain the saturated fat and the cholesterol of dairy milk. In fact, it contains omega-3 and alpha linolenic acid which is good for health. These are two beneficial nutrients that cow’s milk doesn’t contain.

Aside from that, cow’s milk also has a higher calorie count which means that those who drink cow’s milk are more likely to gain weight faster than those who consume soy milk. To put it simply, soy milk is better for weight management or for those who are trying to lose weight.

Lastly, soy milk can actually lower your LDL or low density lipoprotein cholesterol, a substance that is bad for your heart. According to several studies, cow’s milk may actually increase the LDL in the body.

Benefits of Soy Milk

After seeing a comparison of cow’s milk and soy milk, we can further discuss some more benefits of soy milk that you can get if you consume soy milk regularly. Here are a few benefits of this type of milk:

Gives Better Cardiovascular Health

Gives Better Cardiovascular Health

First of all, soymilk is good for your cardiovascular health. It contains a lot of proteins which are very important for building strong muscle cells. Soymilk is made out of amino acids that are very good for the cardiovascular health of the body. Although regular milk has the same amount of protein, the other unhealthy ingredients of cow’s milk make it less healthy than the plant based soymilk.

Relieves Osteoporosis

For those who are suffering from osteoporosis, soymilk is really beneficial. Soymilk contains a high amount of calcium which is good for strengthening bones since those suffering from osteoporosis have weaker bones than most people.

Prevents Cancer in the Long Run

Lastly, soymilk prevents cancer in the long run. Studies have shown it is beneficial at preventing prostate cancer. It also possible that is can prevent breast cancer for women because soymilk can help increase estrogen. This anti-cancer effect is brought on by antioxidants present in soymilk. Antioxidants are known for helping prevent cancer as a whole by killing cancer causing free radicals in the body. Since soymilk can act as an antioxidant, it can actually help prevent cancer overall.


Milk is quite an important part of your diet since it contains a lot of essential nutrients that your body needs. However, regular milk contains other nutrients that aren’t good for your health as well. So in order to still get all of those important nutrients and benefits that regular milk gives, the best way would be to have an alternative to cow’s milk that contains all of the good nutrients but without the unhealthy substances like the saturated fat and the cholesterol.

By making the switch from cow’s milk to soy milk, you will be able to get all of the good nutrients that your body needs without having all of the risks involved. This is why it is definitely better to switch to soy milk from cow’s milk, especially for those who drink milk every day.

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