There’s a classic saying that “milk does a body good,” but the slogan doesn’t really elaborate in what ways milk does so, or what different types of milk does for the body.
In honor of Saturday being World Milk Day, here’s a breakdown of the most popular types of milk and what they really can do for the body, according to a report from U.S. News.
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All amounts listed below are based on 8-ounce servings.
Whole Milk
Maybe the most common form of milk, this is often recommended by doctors for younger children to help grow and gain weight.
- Calories - 150
- Total fat - 8
- Protein - 8
- Sugar - 12
- Calcium% - 30
- Vitamin D% - 25
Nonfat milk
An alternative for those not wanting to consume as much fat in their diet.
- Calories - 90
- Total fat - 0
- Protein - 8
- Sugar - 12
- Calcium% - 30
- Vitamin D% - 25
Soy milk
A plant-based product, this is an alternative for those who like to drink milk but prefer not to have the dairy components of regular milk.
- Calories - Original 110, unsweetened 80
- Total fat - Original 4.5, unsweetened 4
- Protein - Original 8, unsweetened 7
- Sugar - Original 6, unsweetened 1
- Calcium% - Original 45, unsweetened 30
- Vitamin D% - Original 30, unsweetened 30
Almond milk
Similar to soy milk, it’s plant-based but has more of a nut flavor and less protein.
- Calories - Original 60, unsweetened 30
- Total fat - Original 2.5, unsweetened 2.5
- Protein - Original 1, unsweetened 1
- Sugar - Original 7, unsweetened 0
- Calcium% - Original 45, unsweetened 45
- Vitamin D% - Original 45, unsweetened 25
Rice milk
Another plant-based milk, rice milk is considered to be the least-allergenic of milk alternatives.
- Calories - Original 120, unsweetened 90
- Total fat - Original 2.5, unsweetened 2.5
- Protein - Original 1, unsweetened less than 1
- Sugar - Original 10, unsweetened less than 1
- Calcium% - Original 30, unsweetened 30
- Vitamin D% - Original 30, unsweetened 25
Coconut milk
Made from coconut cream and filtered water, it’s a good alternative for those with nut allergies.
- Calories - Original 70, unsweetened 45
- Total fat - Original 4.5, unsweetened 4.5
- Protein - Original 0, unsweetened 0
- Sugar - Original 7, unsweetened 0
- Calcium% - Original 10, unsweetened 10
- Vitamin D% - Original 30, unsweetened 30
Cashew milk
This is made from whole cashews and water, and is lactose-free.
- Calories - Original 60, unsweetened 25
- Total fat - Original 2.5, unsweetened 2
- Protein - Original less than 1, unsweetened less than 1
- Sugar - Original 7, unsweetened 0
- Calcium% - Original 45, unsweetened 45
- Vitamin D% - Original 25, unsweetened 25
Other types of milks that are less common are oat milk, pea milk and hemp milk. Of note, Hemp milk is made from the seeds of a hemp plant, but is derived from a different part of the plant that produces marijuana.
This story ran in 2022 and has since been updated.