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Calories in Different Types of Milk

Not All Milks Are Created Equal: A Chart to Help You Choose

Going to pick up a gallon of milk has new meaning now since cow's milk is no longer the only choice. From soy to almond to coconut, how do you know which is the most nutritious choice for you? The comparison below should help you out.

1 cup Calories Total Fat (g) Chol. (mg) Carbs (g) Fiber (g) Sugars (g) Protein (g) Calcium (mg)
Skim Milk 90 0 5 13 0 12 8 300
1% Milk 110 2.5 10 13 0 12 8 300
2% Milk 120 3.5 15 12 0 12 8 300
Whole Milk 150 8 35 12 0 11 8 300
Plain Almond Milk, Unsweetened 30 2.5 0 0 0 0 1 450
Vanilla Almond Milk 90 2.5 0 16 0 16 1 450
Plain Cashew Milk, Unsweetened 25 2 0 1 0 0 0 450
Vanilla Cashew Milk 80 2.5 0 14 0 12 0 450
Plain Coconut Milk, Unsweetened 45 4.5 0 0 0 0 0 450
Vanilla Coconut Milk 90 5 0 10 0 9 0 450
Plain Hemp Milk, Unsweetened 70 5 0 1 2 0 3 300
Vanilla Hemp Milk 160 5 0 24 1 16 3 500
Plain Rice Milk, Unsweetened 90 2.5 0 15 0 0 0 300
Vanilla Rice Milk 130 2.5 0 26 0 12 1 300
Unsweetened Soy Milk 80 4 0 4 2 1 7 300
Vanilla Soy Milk 100 3.5 0 10 1 8 6 300
Plain Oat Milk 130 2.5 0 24 2 19 4 350
Vanilla Oat Milk 130 2.5 0 25 2 20 4 300
Image Source: POPSUGAR Photography / Jae Payne
Join The Conversation
Michelle14959888 Michelle14959888 3 years
I love rice milk and almond milk; it's great to be able to show all the naysayers that I get just as much calcium from them as I would from cow's milk. And look how much lower in calories the almond milk is!
Heather14958448 Heather14958448 3 years
Really helpful info! I've been vegan for more than 20 years and I've tried a variety of dairy-free milks. Silk is one of my favorites and I love the Silk chocolate almond milk frozen yogurt at TCBY! Whole Foods' 365 brand soy and almond milks are tasty and inexpensive too.
Alisa14958157 Alisa14958157 3 years
I had no idea coconut milk was so low in calories. My mom loves Silk coconut milk and I recently made mashed potatoes at her house with it and they were really creamy, almost like they'd been made with cream. Good stuff!
danakscully64 danakscully64 5 years
Coconut milk is amazing! Very creamy and even though it has 5g of saturated fat per serving, it doesn't react in our bodies the way animal saturated fat does (raises LHL and increases heart disease). Studies show that it actually raises your HDL too!
Darlanspanky Darlanspanky 5 years
I have been drinking 2% milk, just found out I am pre diabetic as well as hypertension. More confused after seeing the chart. Any suggestion?
Spectra Spectra 6 years
Hmm, I'm not much of a milk-drinker, but I used to drink soy milk sometimes. Now I pretty much only buy milk to bake with, so I usually buy good ol' cow's milk.
danakscully64 danakscully64 6 years
SanDiegoLove - Have you tried the light versions of different soy brands? They tend to be much thinner than the original. :) What's funny is for me, almond milk is a little too thin for my liking. I grew up on 2%, so almond milk is more like non-fat or 1% in terms of thickness. I still don't like Silk regular by itself because of how thick it is, but on cereal, in baked goods, and lattes, it works :) All of this milk talk makes me sad I didn't make my morning latte. :(
gingirl gingirl 6 years
I've tried others, but I always come back to my 1% milk. My boyfriend likes rice milk, so that's always in the fridge. I have another friend who will only drink whole milk, but that's a little too thick for me
SanDiegoLove SanDiegoLove 6 years
I tried soy milk and can't handle the texture. It's too thick and filmy. I've been drinking almond milk for about a year and love it.
genipher85 genipher85 6 years
I like almond milk, but only with other stuff like cereal. I didn't really like it just as a drink...
GirlOverboard GirlOverboard 6 years
Hmm... I have to admit that I'm really curious about the help milk! What does it smell/taste like? I've switched to almond milk recently because it's lower in calories and I don't digest real milk very well (I skimp on dairy products except on special occasions and then carry lactaid). I somehow missed the point on sodium, despite my attempts to be more nutrition-label-aware... but I've been trying to cut back on sodium everywhere else and really only use the almond milk for one meal a day, so I'm not too concerned about it.
amber512 amber512 6 years
I really hate milk, in all forms. But I do need one to add to recipes and for a light sprinkling to soften my cereal. Vanilla almond milk is the best for that and my stomach and digestion thank me for it!
Mariana48 Mariana48 6 years
almond milk!
le-romantique le-romantique 6 years
The only time I have milk is with cereal... I despise milk, but I will admit that I had tried almond milk and loved it. I'm not too sure if I could stomach it in my cereal though.
inlove23 inlove23 6 years
I've never heard of hemp milk before! I like Silk, and I've been wanting to try almond but it has way to much sodium so I'll pass on that.
danakscully64 danakscully64 6 years
I like Silk Regular in my lattes (vanilla is too sweet) and cereal. I bake with it too. Almond milk is good, but I prefer vanilla on cereal. I will never go back to drinking cow's milk, it tastes extremely sour to me and I try to avoid supporting that industry.
fleurfairy fleurfairy 6 years
I still love good old cow's milk.
pariahlegal pariahlegal 6 years
I've never had almond milk so I had no idea that it's so low-calories. Might have to give it a try!
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