Women health

What Type of Milk Is Recommended For Adults

The milk used to simply mean milk a long time ago. At the grocery shop these days, you have a lot of choices. Every day, it appears like new goods are introduced, ranging from cow's milk to vegan non-dairy pints of milk. Because of allergies or intolerances, some people may need to avoid specific kinds of milk, which is one of the benefits of having so many choices. Making a decision, on the other hand, might be stressful for some people. Is there a difference between them? We've broken down the nutrition of seven common kinds of milk so you can evaluate which one best fits your needs.

1. Cow Milk

If you want to call it that, cow's milk is the original milk. Cow's milk is by far the most popular, and it provides excellent nourishment. The following is the nutritional information for 1 cup of 2 percent cow's milk:

  1. calories: 122
  2. 8 grams of protein
  3. 4 g of fat
  4. 12 g carbohydrates
  5. 12 g of sugar
  6. 0g sugar added
  7. fiber 0g
  8. Calcium 309mg (31 percent RDA)
  9. 1.3 micrograms of vitamin B12 (54 percent RDA)
  10. 390 milligrams potassium (9 percent RDA)

From a nutritional standpoint, cow's milk has a lot going for it. It offers 8 grams of protein, which is about a third of your daily protein requirement, as well as plenty of carbs and fat, making it a well-rounded way to start the day or refuel after a workout. It's also high in nutrients like calcium, which helps keep your bones strong, and vitamin B12, which is good for your brain and keeps your metabolism running smoothly. It's also high in potassium, which helps keep your blood pressure in check and your heart in good shape.

The majority of commercially produced milk is fortified with vitamin D, which not only aids calcium absorption but also allows us to reach the recommended daily vitamin D intake. Because vitamin D is only found naturally in eggs and fatty fish like salmon, fortified foods like milk, other dairy products, and orange juice help us achieve the requirement.

Whereas the sugar content may appear high, all of the sugar in milk comes from naturally occurring lactose, and unflavored milk contains no added sugars. It's also one of the most cost-effective kinds of milk in the store, especially if you go for ordinary rather than organic. Not to mention that milk provides the foundation for several of EatingWell's other favorite foods, such as cheese and yogurt, which have their own nutritional benefits.

2. Soy Milk  

milk is a popular milk substitute for those who want to go plant-based. The following is the nutritional information for one cup of plain sweetened soy milk:

  1. 92 calories
  2. 9g protein 
  3. 5g fat
  4. 3g carbs
  5. 1g sugar 
  6. 0g added sugar
  7. 0g fiber
  8. 246mg calcium (25% RDA)
  9. 386mg potassium (9% RDA)
  10. 1mcg vitamin B12 (43% RDA)

Soy milk has a nutritional profile that is similar to that of cow's milk. It's high in protein as well as vitamins and minerals like calcium, B12, and potassium. Plain soy milk has fewer carbs than cow's milk, but flavored and sweetened varieties have more carbs and are sweetened with sugar. Soy has also been demonstrated to improve heart and brain function. While soy consumption is a contentious topic when it comes to cancer, additional study shows that if you don't have estrogen-receptive cancer, which is predominantly associated with breast cancer in postmenopausal women, it provides very little risk and may even be beneficial against certain cancers.

3. Almond Milk

 Almonds can be eaten as a crunchy snack, but they can also be made into a nutty milk beverage. The following is the nutritional information for 1 cup of sweetened almond milk:

  1. 39 calories
  2. 1g protein 
  3. 3g fat
  4. 3g carbs
  5. 2g sugar 
  6. 0g added sugar
  7. 0g fiber 
  8. 482mg calcium (48% RDA)
  9. 2.6mcg vitamin D (17% RDA)

To boost the nutritional value of almond milk, it's usually fortified with calcium and vitamin D. Furthermore, these are nutrients that vegetarians and vegans may have difficulty getting enough of. Aside from that, almond milk has a low calorie, protein, carbohydrate, and fat content. While it isn't as satisfying or nutritious as cow's milk or soy milk, it is a healthier alternative to milk.

4. Coconut Milk 

Although coconut milk is commonly used in cooking, it can also be found in beverages. The following is the nutritional information for 1 cup of coconut milk beverage:

  1. 75 calories
  2. 0g protein 
  3. 5g fat
  4. 2 grams sat fat
  5. 7g carbs
  6. 6g sugar 
  7. 0g added sugar
  8. 1.5mcg vitamin B12 (62% RDA)
  9. 2.4mcg vitamin D (15% RDA)

Several coconut milk products, like almond milk, are fortified with vitamins B12 and D to improve their nutritional value. Coconut milk has fewer calories and no protein than other milk substitutes. Due to the high-fat content of coconuts, it contains somewhat more fat and slightly more saturated fat than cow's milk and other plant-based milk replacements. As a result, coconut milk should be used as a flavor enhancer or in limited situations rather than as primary milk.

5. Oat Milk 

Oat milk is a relatively new product that is swiftly gaining popularity. 1 cup of oat milk has the following nutritional value:

  1. 90 calories
  2. 2g protein 
  3. 2g fat
  4. 19g carbs
  5. 4g sugar 
  6. 0g added sugar
  7. 2g fiber 
  8. 350mg calcium (35% RDA)
  9. 400mg potassium (9% RDA)
  10. 0.2mcg vitamin B12 (10% RDA)

Many varieties of oat milk, like other milk replacements, are fortified with nutrients. In terms of calories, fat, and carbohydrates, oat milk is comparable to cow's milk and soy milk. It has 2 grams of protein per cup, which is significantly less than other milk alternatives. Oat milk is known for having 2 grams of fiber per cup, which might be beneficial for those looking to increase their fiber consumption. You may also manufacture your own oat milk from scratch (but it will not be fortified with the same nutrients as store-bought oat milk).

6. Hemp Milk 

While hemp milk isn't as well-known as some other milk alternatives, it is gaining popularity. The following is the nutritional information for 1 cup of hemp milk:

  1. 101 calories
  2. 2g protein 
  3. 4g fat
  4. 13g carbs
  5. 3g sugar 
  6. 2g added sugar
  7. 2g fiber 
  8. 1mg iron (7% RDA) 

Hemp milk is not often supplemented with additional nutrients, unlike other non-dairy milk alternatives. As a result, it is deficient in calcium, potassium, vitamin B12, and vitamin D. It's high in iron, which can help with energy, and it's high in fiber, which can aid digestion. Hemp milk is often more expensive than cow's milk or other popular milk alternatives, but it could be a decent option for those who don't want to consume nuts or dairy.

7. Rice Milk 

Rice milk is a grain-based beverage that is mixed and filtered to resemble milk. The following is the nutritional information for 1 cup of unsweetened rice milk.

  1. 120 calories
  2. 1g protein 
  3. 2g fat
  4. 23g carbs
  5. 10g sugar 
  6. 0g added sugar
  7. 0g fiber 
  8. 20mg calcium (2% RDA)
  9. 0.4mg iron (2% RDA)

Rice milk is frequently fortified with nutrients to replicate the nutrition of cow's milk and to contain nutrients like calcium and iron that are difficult to come by in plant-based meals. While it contains less protein than cow's milk or other milk alternatives, it contains more carbohydrates, which can provide an energy boost before physical activity. It's also dairy- and nut-free by nature.


There are many milk and milk-alternative options available, and the one you choose should be based on your personal dietary preferences and any constraints you may have. Cow's milk is naturally high in protein and minerals that support good bones and a healthy body from a nutritional standpoint. In terms of protein and nutrients, soy milk is comparable to cow's milk. Other milk replacements are lower in calories and protein, although producers frequently fortify them to improve their nutrition.




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