Understanding Non-Dairy Beverages
What do soy milk, rice milk, and almond milk have in common? They are all non-dairy beverages, and are all considered “milk alternatives” if they are fortified with the right ingredients. With so many options available, it can be hard to know which one may be best for you. Below is an excellent article written by Registered Dietitians from Eat Right Ontario to learn more about non-dairy beverages and to find out how they compare to cow’s milk.
-Jennifer Broxterman, MSc, RD
Registered Dietitian & Sports Nutritionist
NutritionRx | Professional nutrition counselling services in London, Ontario, Canada
info@nutritionrx.ca
CLICK HERE TO READ THE FULL ARTICLE: Understanding Non-Dairy Beverages
The chart below compares milk alternatives per cup* (source: Eat Right Ontario, 2012)
| Beverage (enriched; original flavour) | Calories (kcal) |
Protein (g) |
Fat (g) | Carbs (g) |
Sugar (g) | Calcium %DV |
Vitamin D %DV |
| Cow’s milk (1%)** | 108 | 9 | 2.5 | 13 | 13 | 30% | 45% |
| Soy | 100 | 7 | 4 | 8 | 4 | 35% | 25% |
| Hemp | 100 | 4 | 6 | 8 | 6 | 30% | 25% |
| Oat | 130 | 4 | 2.5 | 24 | 19 | 35% | 25% |
| Almond | 50 | 1 | 2.5 | 6 | 5 | 30% | 25% |
| Rice | 120 | 1 | 2.5 | 24 | 10 | 30% | 25% |
| Potato | 70 | 0 | 0 | 20 | 2 | 30% | 15% |
*Current as of August 2012 for select brands. Not representative of all brands. Read Nutrition Facts panels to choose a beverage that is right for you.
** Skim, 1%, 2% and whole milk only differ in the amount of calories and fat it has.
Wishing you health & happiness,
♡ Jen
Jennifer Broxterman, MSc, RD
Registered Dietitian
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