Super Foods

Which type Of Milk is Healthiest?

Regular cow milk has been around all our lives. Milk has been the epitome of calcium source and is consumed widely all over the world.

Now we all know milk is healthy until someone says they can’t tolerate cow’s milk. Is this even a possibility? Yes, indeed, people cannot consume cow’s milk.

Milk never had or made any casualty until in recent times. Cow’s milk has lactose and there is a certain population which cannot tolerate lactose.

This revelation gave birth to many new opportunities while leaving behind the original cow’s milk.

This drastic change from cow’s milk to newer options of milk such as coconut milk, soy Milk, almond milk, etc. are standing tall in the competition against our regular milk.

Although there are still some people prefer regular cow’s milk as their source of calcium, vitamins, etc. but it is hard to neglect the newer milk which is extensively available in the market.

Read on to know more why a certain type of milk is chosen over another or which milk is the healthiest.

Whole Milk/Skim Milk

we all know our regular cow’s milk (dairy) and over our existence at least once we have consumed cow’s milk. Now cow milk was considered the only source of calcium.

Although it contains vitamin D, vitamin B12, riboflavin, niacin, phosphorus and off course calcium. Cow’s milk is heavy in fats and calories.

Hence, cow’s milk is also available as whole milk and skim milk.

Skim milk has no fat and lesser calories. Coming to its nutritional content, whole milk has 103calories, 2.4gm of fat and 13gm of sugar in an 8 ounce of glass while skim milk has 83calories, 0 fat, and 8gm of sugar.

Cow’s milk is consumed as a beverage hot or cold and also added to any beverage. It is widely sued in confectionary baking items.

Coconut Milk

coconut milk

Coconut milk (non-dairy) is a core food ingredient in South Asian cooking such as Indian and Thai cuisine. It is prepared by breaking the coconut, taking out the white juicy part of the coconut and cleaning them.

Those coconut shells are churn or grind to extract the milk. This milk is sieve through for better flavor and removes any impurities.

Coconut milk ranks the lowest when counted for protein but have the highest amount of calories due to its richness of coconut.

Coconut milk has 552 calories and 52gm of fats while 8gm of sugar in an 8-ounce of glass. Coconut milk as discussed is widely used in South Asian cooking such as Indian and Thai and also the Caribbean and northern South America.

Soy Milk


The milk which made cow’s milk look like a culprit- soy milk (non-dairy). Soy milk brought a kind of revolution to milk consuming scene.

It is plant-based milk derived from soya beans. Soy milk is prepared by soaking and grinding soya beans and then boiling the mixture for removing any particulates and impurities.

Soy milk has 4.3gm of fat, 10gm of sugar and 131calories. With 6% calcium, 10% vitamin B6, soy milk have half the amount of calcium of whole milk.

Soy milk is much richer than whole milk and by coagulating soy milk, tofu is produced.

Soy milk has widely replaced whole milk in hot and cold beverage such as coffee, tea, etc. also the consumption of tofu is increased due to its demand in the market.

Almond Milk

almond milk

Almond milk is prepared by soaking almonds overnight and then ground to extract its milk. It has a creamy texture and nutty flavor.

Almond milk can be consumed on its own due to its great flavor and texture. It can also be used in making beverages, ice-creams, gelato, confectionary, etc.

Almond milk has 39 calories, 3gm fat and zeroes sugar with 516mg of calcium.

You can get unsweetened almond milk from the market itself.

Rice Milk

Rice is a grain and we all consume rice on daily basis. But little did we know that rice milk (non-dairy) is made and consumed.

Rice milk is prepared from brown rice sometimes white too. It is mainly unsweetened milk although using a different variant of rice can bring sweetness to the milk.

Rice milk nutritional facts include 112 calories, 2.3g fat and 13g sugar. It also contains 9% vitamin A, calcium 28%, vitamin D and Vitamin B 12 25%.

Above are known names of milk while there are certainly new types of milk available in the market such as hemp milk, cashew, etc.

All the above-mentioned milk are available in many different variants such as sweetened, unsweetened (original form), flavored (chocolate, vanilla, etc.) and fat-free.

The perspective towards milk can be a total game changer in your life. The nutritional facts of all the milk provided can be an eye-opener to what milk should you be consuming on daily basis.

If you are lactose intolerant cow’s milk is a bad choice for you. Almond milk is great for imparting a lot of flavor and texture while soy milk is a great substitute for whole milk.

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