staging

7 Healthy Milk Alternatives

Organic White Almond Milk


Wondering if it's time to swap your milk? Our nutrition team, Stephanie Clarke, R.D., and Willow Jarosh, R.D., run you through the many options.

Skim

Pros: The cow comes out ahead of the herd if you're in the market for satiating, muscle-building protein.

Cons: It's high in natural sugar from lactose (12 g). And some brands use synthetic hormones, so consider choosing organic.

Nutritional Stats: 90 calories, 0 g saturated fat, 8 g protein, 30 percent calcium, 25 percent vitamin D

More: Get Lean with Protein

Almond

Pros: Almond milk has a nutty hint, but its flavor is fairly neutral overall. It works in both sweet (cereal) and savory (soup) dishes.

Cons: For some reason, it can be tough to find the unsweetened plain version, which has 0 g sugar, in grocery stores.

Nutritional Stats: 40 calories, 0 g saturated fat, 1 g protein, 45 percent calcium, 25 percent vitamin D

Coconut

Pros: If you love whole milk and cream, you'll dig the thick texture. And even in the unsweetened type, the coconut flavor supplies sweetness.

Cons: Like coconut meat, the milk is high in saturated fat; it packs nearly a third of the daily limit for women on a 1,600-calorie diet.

Nutritional Stats: 50 calories, 5 g saturated fat, 1 g protein, 10 percent calcium, 30 percent vitamin D

More: Understanding Healthy Fats in Your Diet

Flax

Pros: Flax milk is the lowest in calories, making it the perfect base for a slimming smoothie snack.

Cons: You won't find any energizing protein here, so it's not the best beverage when you want a sip that gets you going.

Nutritional Stats: 25 calories, 0 g saturated fat, 0 g protein, 30 percent calcium, 25 percent vitamin D

More: To Flax or Not to Flax

  • 1
  • of
  • 2
NEXT

About the Author

SELF Editors

SELF gives you great advice on being healthy, happy, slimmer, fitter and less stressed.
SELF gives you great advice on being healthy, happy, slimmer, fitter and less stressed.

Discuss This Article