Milk
Calories
Total Fat
Saturated Fat
Carbs
Protein
Notes
Soy
100
4g
0g
8g
7g
Closest in nutrient content and mouth-feel to cow’s milk. Creamy, slightly beany taste suited to most cooking needs. Do not boil.
Almond
60
3g
0g
7g
1g
Lowest in calories and carbs; highest in vitamin E. Delicate, nutty flavor ideal in breads, desserts, and smoothies.
Rice
130
2g
0g
27g
1g
Hypoallergenic; tastes closest to skim cow’s milk. Sweet, light taste excellent for ice cream and dessert recipes
Oat
130
2.5g
0g
24g
4g
Highest in fiber (10% daily value). Creamy, sweet flavor good for soups, sauces, or cereal.
Multi-grain
160
2g
0g
30g
5g
High in fiber (7% daily value). Rich and satisfying taste well-suited to sauces and creamy soups.
Cow (2 percent)
120
5g
3g
12g
8g
Buy organic to avoid growth hormones and antibiotics used in conventional dairy-milk production.
