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.