So many milks: How do these milk alternatives compare?

Shake up the classic nighttime snack of milk and cookies. Today, there are almost as many kinds of milk to choose from as there are cookies.

So how do you decide which “milk” to choose and what benefit you might get out of it? Check our cheat sheet below.

Almond milk

Pros

• Friendly for those who have allergies to soy and dairy.
• Comes in variety of flavors (vanilla, chocolate, plain, coconut).
• Comes in low-calorie versions that are less than half the calories of cow’s milk.
• Minimal amount of fat, which is heart-healthy.
• Fortified with Vitamins A, D and calcium.
• Gluten-free.
• Vegan.
• Lactose-free.

Cons

• Low in protein.
• Nutty flavor isn’t to everyone’s taste.

Soy milk

Pros

• Protein content similar to cow’s milk, so more satisfying.
• Comes in variety of flavors (vanilla, chocolate, plain).
• “Lite” versions that are lower in calories.
• Fortified with Vitamins A, D and calcium.
• Dairy-free.
• Gluten-free.
• Vegan.
• Minimal fat, which is heart-healthy.
• Lactose-free.

Cons

• Not for soy allergies.

Coconut milk

Pros

• Friendly for dairy and soy allergies.
• Creamy texture.
• Vegan.
• Gluten-free.
• Variety of flavors (vanilla, chocolate, plain).
• “Lite” versions that are lower in calories.
• Fortified with Vitamins A, D and calcium.
• Lactose-free.

Cons

• High in saturated fat.
• No protein.

Rice milk

Pros

• Most hypoallergenic of all milks.
• Suitable for dairy, soy and nut allergies and protein sensitivities.
• Vegan.
• Gluten-free
• Variety of flavors (vanilla, chocolate, plain, carob).
• “Lite” versions that are lower in calories.
• Fortified with Vitamins A, D and calcium.
• Lactose-free.

Cons

• No protein and minimal heart-healthy fat. Mostly carbs.