Dairy vs. Non-Dairy Milk

By Isabel Smith, MS, RD, CDN

With so many different types of milk out there to buy, it can often be confusing to make a choice of which one to purchase. To help you navigate both dairy and non-dairy milks, we have compared the nutrients in a few popular milks and provided tips to help you make smart and healthy choices at the checkout line.

The milk off starts here!

Skim Milk

Pros:

All-natural, (in most cases) no or few additives
Good source of calcium meeting about 30% of daily recommended intake
Source of potassium that’s heart-healthy and a key electrolyte for the body

Cons:

May contain hormones or antibiotics (when not organic)
Contains more calories than non-dairy soy, almond and coconut milks
May cause stomach discomfort for some

Tips for purchase:

Purchase organic (this goes for all dairy products)
Stick to skim milk for most dairy milk consumption whenever possible

Nutrition breakdown per 8 oz:

90 calories
0 g fat
130 mg sodium
12 g sugar
8 g protein
300 mg calcium
400 mg potassium

Almond Milk

Pros:

Lower in calories than cow’s milk
Contains the same (if not more) calcium than regular milk when fortified (note: almond milk made at home will not have the same amount of calcium). Learn more about Dairy Alternatives that Give You Calcium.
Fewer grams of carbohydrates than regular milk
May have other added fortified nutrients like Vitamin D and B12 (read the nutrition label)
Offers heart-healthy, unsaturated fat from the almonds

Cons:

May have added chemicals like carrageenan that can be a mild irritant to gastrointestinal tract
Can contain extra added sugars if not purchasing unsweetened
Contains fewer grams of protein than cow’s milk
May contain fewer milligrams of heart-healthy potassium than cow’s milk

Tips for purchase:

Look for unsweetened varieties
Opt for brands that contain no carrageenan (or other ingredients that cannot be pronounced) as an ingredient

Nutrition breakdown per 8 oz:

30-40 calories
2.5-3 g fat (0 g saturated fat)
160-180 mg sodium
190 mg potassium
2 g carbohydrates
1 g dietary fiber
<1 g sugar
1 g protein
300-400 mg calcium

Soy Milk

Pros:

May contain as much calcium as regular milk (when fortified)
Offers almost as much protein as regular milk that can help promote fullness and satiety
Offers more heart-healthy potassium than almond milk
Contains heart-healthy, unsaturated fat from the soybeans
May contain other nutrient additives like B12 and iron depending on the brand

Cons:

May contain GMO’s
May contain artificial ingredients like carrageenan and sugars depending on the brand and variety
Contains more calories than almond milk

Tips for purchase:

Choose organic/ Non GMO whenever possible
Read labels well and choose varieties without carrageenan
Purchase unsweetened variety whenever possible

Nutrition breakdown per 8 oz:

80 calories
4 grams fat (0 grams saturated fat)
110 mg sodium
280 mg potassium
3 g carbohydrates
1 g fiber
1 g sugar
7 g protein
300 mg calcium

Coconut milk

Pros:

Contains fewer calories than both cow’s milk and soy milk
May contain other added nutrients like Vitamin B12 and Vitamin D (depending on the brand)
Contains more potassium than some other non-dairy milks like almond milk (in some cases)
Often creamier than some of the other non-dairy milks including almond milk

Cons:

Contains more fat and more saturated fat (although it is from plant-based source) than cow’s milk and than some of the other non-dairy milks
May contain artificial and added ingredients including carrageenan and flavors
Contains less protein than soy milk and regular cow’s milk

Tips for purchase:

Purchase the lower-calorie versions in tetra-paks instead of purchasing canned varieties that are higher in calories
Choose unsweetened coconut milk that is also free of carrageenan

Nutrient breakdown per 8 oz (boxed unsweetened, not canned):

45 calories
3.5-4 g fat
1-4 g saturated fat
0-130 mg sodium
40-180 mg potassium
2 g carbohydrates
1 fiber
0 g sugar
1 g protein
0-100 mg calcium

General tips for purchasing both non-dairy and cow’s milks:

If you’re someone looking for calcium in their dairy/non-dairy milk, cow’s milk automatically contains calcium, but when it comes to non-dairy milks, make sure it has added calcium (they are not always fortified)
Purchase non-GMO/organic whenever possible (especially with cow’s milk and soy milk)
For non-dairy milks, choose those that are unsweetened, and without carrageenan and other ingredients on the label that you cannot pronounce

Or, if you want to make your own non-dairy milk, give it a try! Here’s a few recipes…

(Note: These recipes may contain more calories than those mentioned above)