Milk and Alternative’s Nutrition

Top two reasons shoppers are choosing milk is for protein and calcium. Find out the facts about milk and alternatives here.

There are so many different types of milks on the supermarket shelves these days and SupermarketGuru knows the real reason you’re drinking milk, for the protein and calcium. Cow milk and alternative non-dairy milks vary in terms of their protein and calcium content so SupermarketGuru wanted to point out the differences. Almond, rice, hemp, cow, goat and more are compared here:

1 cup of each of the following milks contains approximately:

Skim Milk: 86 calories, 8 grams of protein, 31% of the total daily recommendation for calcium, and 12 grams of sugars. 

1% Milk: 102 calories, 8 grams of protein, 29% of the total daily recommendation for calcium, and 13 grams of sugars.

2% Milk: 122 calories, 8 grams of protein, 29% of the total daily recommendation for calcium, and 12 grams of sugars.

Whole Milk: 146 calories, 8 grams of protein, 28% of the total daily recommendation for calcium, and 13 g of sugars.

Lactose Free Milk: 110 calories, 8 grams of protein, 30% of the total daily recommendation for calcium, and 13 grams of sugars. 

Hemp Milk: 100 calories, 2 grams of protein, 30% of the total daily recommendation for calcium (added / fortified), and 2 grams of sugars.

Almond Milk: 60 calories, 1 gram of protein, 45% of the total daily recommendation for calcium (added), 7 grams of sugars.

Soy Milk: 100 calories, 7 grams of protein, 30% of the total daily recommendation for calcium (added), and 6 grams of sugars.

Hazelnut Milk: 110 calories, 2 grams of protein, 30% of the total daily recommendation for calcium (added), and 14 grams of sugars.

Goat Milk: 168 calories, 9 grams of protein, 33% of the total daily recommendation for calcium, and 11 grams of sugars.

Rice Milk: 102 calories, 1 gram of protein, 30% of the total daily recommendation for calcium, and 10 grams of sugars.

As you can see, some of the milks and alternatives vary in their protein and even sugar content, so depending on your goals or dietary restrictions choosing regular milk or a non-dairy alternative is entirely personal. 


Nutrition facts provided by Nutrition Data