As a standout source of calcium and protein, cow's milk still does a body good. But now that there are so many alternatives -- from plants, nuts, grains, and goats -- picking the healthiest pour for your cereal is far from simple. Here's how some popular substitutes stack up against the classic.
Rice
Taste
Light and watery with a subtle sweetness.
Why It's Good
Fortified rice milk is a safe alternative for anyone who is lactose intolerant or allergic to nuts and soy. It has just two grams of fat per cup and contains no saturated fat or cholesterol. Another bonus: It's a good source of vitamin B12 (which helps create the red blood cells that carry oxygen throughout your body), far exceeding levels found in goat's milk.
... But Watch Out
One cup packs a whopping 25 grams of carbs (cow's milk has about 12) -- which may be fine for athletes and highly active people but isn't so waistline-friendly for those who sit all day and don't exercise regularly. And like many other types of milk from alternative sources, it's very low in protein: just one gram per serving compared with about eight in cow's milk.
Hemp
Taste
Thicker and creamier than skim cow's milk, with an earthy taste.
Why It's Good
Cholesterol-free and low in saturated fat, this vegan delight is rich in anti-inflammatory omega-3 fatty acids, which are helpful in preventing heart disease and maintaining brain function: One serving provides 64 percent of your suggested daily adequate intake. Plus, it contains 48 percent of your daily value for riboflavin, a B vitamin that gives you energy by helping your body metabolize carbs, fat, and protein.
... But Watch Out
The amount of protein in hemp milk varies -- some brands have four grams per cup, while others have as little as two. And since hemp seeds are high in fat (albeit of the healthy, polyunsaturated kind), you may want to limit yourself to two cups a day; too much fat of any kind can lead to weight gain. But the biggest drawback may be the funky taste, which can take some getting used to.
Almond
Taste
Thin and watery with a nutty flavor.
Why It's Good
Almond milk is another tasty option for the lactose intolerant. One unsweetened cup contains no saturated fat or cholesterol and just 40 calories, while providing 50 percent of your recommended dietary allowance (RDA) of vitamin E, an antioxidant that may help ward off some types of cancer and chronic conditions like cardiovascular disease by protecting cells from free-radical damage.
... But Watch Out
Don't expect to get the same benefits you would from eating raw almonds, which are naturally high in calcium and protein. Almond milk loses many of the nut's nutrients in production, so it offers hardly any protein (only one gram per cup), and must be fortified with calcium to reach levels found in cow's milk. And beware of added sugars -- popular sweetened options can be loaded with them.
Goat's
Taste
Thicker than low-fat cow's milk, with a slight tang.
Why It's Good
Goat's milk is an all-around winner when it comes to protecting bones and muscle: One cup contains 9 percent more calcium than skim cow's milk, and 30 percent more potassium (which plays a big role in maintaining normal muscle and heart function) -- and provides nearly 39 percent of the RDA for phosphorus, which helps build strong bones.
... But Watch Out
Though goat's milk contains less lactose than cow's milk, it's still a no-go for anyone with more than a mild intolerance. And with 6.5 grams of saturated fat and nearly 170 calories per cup (over 80 more than you'll find in one cup of skim cow's milk), this option is best consumed sparingly, especially if you have high cholesterol.
Rice
Taste
Light and watery with a subtle sweetness.
Why It's Good
Fortified rice milk is a safe alternative for anyone who is lactose intolerant or allergic to nuts and soy. It has just two grams of fat per cup and contains no saturated fat or cholesterol. Another bonus: It's a good source of vitamin B12 (which helps create the red blood cells that carry oxygen throughout your body), far exceeding levels found in goat's milk.
... But Watch Out
One cup packs a whopping 25 grams of carbs (cow's milk has about 12) -- which may be fine for athletes and highly active people but isn't so waistline-friendly for those who sit all day and don't exercise regularly. And like many other types of milk from alternative sources, it's very low in protein: just one gram per serving compared with about eight in cow's milk.
Hemp
Taste
Thicker and creamier than skim cow's milk, with an earthy taste.
Why It's Good
Cholesterol-free and low in saturated fat, this vegan delight is rich in anti-inflammatory omega-3 fatty acids, which are helpful in preventing heart disease and maintaining brain function: One serving provides 64 percent of your suggested daily adequate intake. Plus, it contains 48 percent of your daily value for riboflavin, a B vitamin that gives you energy by helping your body metabolize carbs, fat, and protein.
... But Watch Out
The amount of protein in hemp milk varies -- some brands have four grams per cup, while others have as little as two. And since hemp seeds are high in fat (albeit of the healthy, polyunsaturated kind), you may want to limit yourself to two cups a day; too much fat of any kind can lead to weight gain. But the biggest drawback may be the funky taste, which can take some getting used to.
Almond
Taste
Thin and watery with a nutty flavor.
Why It's Good
Almond milk is another tasty option for the lactose intolerant. One unsweetened cup contains no saturated fat or cholesterol and just 40 calories, while providing 50 percent of your recommended dietary allowance (RDA) of vitamin E, an antioxidant that may help ward off some types of cancer and chronic conditions like cardiovascular disease by protecting cells from free-radical damage.
... But Watch Out
Don't expect to get the same benefits you would from eating raw almonds, which are naturally high in calcium and protein. Almond milk loses many of the nut's nutrients in production, so it offers hardly any protein (only one gram per cup), and must be fortified with calcium to reach levels found in cow's milk. And beware of added sugars -- popular sweetened options can be loaded with them.
Goat's
Taste
Thicker than low-fat cow's milk, with a slight tang.
Why It's Good
Goat's milk is an all-around winner when it comes to protecting bones and muscle: One cup contains 9 percent more calcium than skim cow's milk, and 30 percent more potassium (which plays a big role in maintaining normal muscle and heart function) -- and provides nearly 39 percent of the RDA for phosphorus, which helps build strong bones.
... But Watch Out
Though goat's milk contains less lactose than cow's milk, it's still a no-go for anyone with more than a mild intolerance. And with 6.5 grams of saturated fat and nearly 170 calories per cup (over 80 more than you'll find in one cup of skim cow's milk), this option is best consumed sparingly, especially if you have high cholesterol.
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