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Just be aware that oat milk is very low in protein, and the sweetened or creamy varieties have more calories and fat, since oats are naturally a grain that contains fat. It also has a silky, creamy texture, making it a great alternative to cow's milk or cream in coffee. Oat milk is one of the most popular plant milks since it's nut-free, soy-free, and fairly low in calories. Soy milk can even be used to make a vegan buttermilk by whisking it with apple cider vinegar. Like almond milk, soy milk is a great choice for drinking alone, pouring on your breakfast, using in smoothie recipes, or using in cooking or baking. It is similar calorie-wise but is relatively low in fat and carbs (if you go for unsweetened) and even offers a tiny bit of fiber. If you're interested in a dairy-free milk that's high in protein, like cow's milk, go for soy milk. The flavor is mild, so it's great for drinking alone, in cereal or oatmeal, or for cooking and baking. Almond milk is one of the lowest in calories, but it also doesn't offer much protein. 1 cupĪlmond milk is one of the best dairy-free alternatives since it's found in most grocery stores and in many restaurants and coffee shops. They also have cholesterol and saturated fat. Each offers a decent amount of protein and calcium but is higher in carbs compared to some nondairy alternatives. How Many Calories Are in Cow's Milk?įor those who have no issues consuming dairy, here's the nutritional info for four different kinds of cow's milk. And although they aren't mentioned in the charts, in you want a vanilla-flavored plant milk without the sugar, many companies offer unsweetened vanilla plant milks, so look for those at your grocery store. I've included unsweetened and sweetened plant milks, so you can see how choosing unsweetened affects the total calories and sugar. You can also compare the amount of carbs, sugar, and protein in plant milks, so you can choose the best option based on your nutrition needs. If you're wondering how many calories are in different types of milk, check out the charts below comparing almond milk, oat milk, soy milk, coconut milk, and rice and hemp milk. With awareness of dairy allergies and people choosing to eat more plant-based for health or environmental reasons, there are so many dairy-free milk options available. Whole milk is great for gaining lean muscle, while skim is a good option for shaving off calories.Going to pick up a gallon of milk has new meaning since cow's milk is no longer the only choice. Both types of cow’s milk offer vitamins and minerals. Unless your doctor has recommended a low-fat dairy diet, you can simply choose what you like at the grocery store - either whole or skim milk will do. A review published by the National Library of Medicine reported that 11 out of 16 studies found a link between consuming high-fat dairy and a lower risk of obesity. Studies have found that those who consume high-fat dairy products regularly, such as whole milk, may be at a lower risk for weight gain.

It’s important to be mindful of your daily saturated fat intake, but a glass of whole milk may not be quite as bad as you may think. Whole MilkĪ glass of whole milk includes 4.6 grams, or 20% of your daily recommended serving, of saturated fats. Saturated fats are linked to high cholesterol and can increase your risk of heart disease. Skim milk can contain lower amounts of many essential nutrients, though many brands can add back some vitamins, such as A and D.Īmong many essential vitamins and nutrients, a serving of skim milk contains no saturated fat. The process of making skim milk removes fatty cream, but also removes fat-soluble vitamins D, A, E, and K. But there’s a catch: You may feel like you need to drink more skim milk to feel full, which can add unexpected calories to your diet. Low-fat milk is ideal for weight loss because it contains fewer calories. A glass of fat-free or skim milk contains roughly 90 calories and nearly no fat per 8 ounce serving.A glass of whole milk is roughly 150 calories and contains 4 grams of fat per 8 ounce serving.

Skim milk contains fewer calories and fat than that of whole milk: Skim milk hasn’t left grocery store shelves since. As dairy products became essential to the war relief programs, farmers saw an opportunity to sell skim milk to civilians on the homefront. In fact, before WWII skim milk was considered a waste product, and pig, chicken, and cow farmers used skim milk to feed livestock.

Skim milk hasn’t always been a grocery store staple. Then the processed liquids are separated into different containers. At the farm, all cow’s milk starts about the same way.ĭuring the manufacturing process, milk is sorted by fat percentage through a machine called a “centrifuge.” This machine divides the milk into whole and skim categories, along with 1 and 2 percent, by spinning containers of milk at forces as high as 5,000 to 10,000 times that of gravity.