The past year or so, plant based milks have been all the rage, but are they worth the hype? Here is a list of new types of milk out here and the answer to the question Skim, 2%, or whole?

Types of Milk


Cow’s Milk


This is the stuff we are used to. Milk comes in skim, 1%, 2% or Whole. So which is better? Check your labels. The first thing we have to do is look at what is taken out. Milk is made of mostly saturated fat, which isn’t the good kind. If that is the only change made, that is the way to go. If there are added sugars or carbs in your skim milk to replace the fat, go with the higher fat content. I find 2% is usually the best option among brands. BUT the most important thing with milk is that it is hormone free


Stats: per cup



Calories: 91

Protein: 9g

Sugar: 12g

Calcium 32%



Calories: 122

Protein: 8g

Sugar 12g

Calcium 29%


Whole Milk:

Calories: 146

Protein: 8g

Sugar: 12g

Calcium 28%


Verdict: Skim or 2% is best (make sure it is hormone free). Some brands have more sugar in skim options, so double check your labels before you buy!


Almond Milk


If you are lactose intolerant, or don’t love to have dairy in your diet, almond milk is definitely a great alternative. There are typically two type- original and unsweetened, and sometimes in vanilla or chocolate. Almond milk has vitamins such as A, E, and D, but it low in protein because the almonds are soaked.


Stats- 1 cup unsweetened (Almond Breeze)

Calories: 30

Protein: 1g

Sugar: 0g

Calcium: 28%



Coconut Milk 


This is also a great option for people who are lactose intolerant or vegetarian. Like almond milk, this also comes in flavors as well as sweetened and unsweetened. Coconut milk does not contain any protein, and it doesn’t have as much calcium as the other milk varieties.


Stats: 1 cup unsweetened (So Delicious)

Calories: 45

Protein: 0g

Sugar: <1g

Calcium: 10%


Rice Milk:


Rice milk is good for people with lactose intolerance, vegetarian or have gluten allergies. The stats are similar to almond milk when fortified with calcium.


Stats: 1 cup (Rice Dream, Unsweetened, Enriched)

Calories: 25

Protein: 0g

Sugar <1g

Calcium 25%




Soy milk is another lactose free, vegetarian-friendly option. There is a bit of controversy surrounding whether or not there is a connection to breast cancer and soy. The latest research does not find a coorelation, but always important to be informed! Since soy tends to be a high GMO food, look for GMO free varieties.


Stats: 1 cup Light Original


Calories: 60

Protein: 6g

Sugar: 3g

Calcium 45%



There is quite a bit of controversy surrounding dairy’s role in the human diet. Luckily, no matter what your nutrition philosophy, there are so many types of milk, you are sure to find one that works for your lifestyle!