From almond to coconut, the milk aisle is no longer restricted to dairy drinks. With so many options to choose from, selecting the best milk for you may feel intimidating. With the help of, I have compiled a list of pros and cons for the most popular milks.

Non-Fat Milk

Pros: For muscle-building protein, the original comes in first!

Cons: Cows milk, however, is high in natural sugar (about 12 grams) from its lactose content. Also, make sure you buy organic because many brands are filled with synthetic hormones.


Pros: My personal favorite, this nutty and smooth milk substitute is low in calories and has no sugar! And don’t worry about your calcium intake, for 40 calories per glass you’ll get 45% of your calcium intake and 25% of your vitamin D daily needs. Additionally, it tastes great in everything from cereal to coffee.

Cons: Make sure you buy an unsweetened version to avoid added sugar.


Pros: Opt for the unsweetened version and enjoy a mere 45 calories in a cup of coconut milk. It is great for coffee because of its thick texture and sweet coconut flavor.

Cons: Watch your portion control. Coconut milk is high in saturated fat.


Pros: A 8 oz serving has only 25 calories but is still packed with 30% calcium and 25% vitamin D. Flax milk is  great for smoothies!

Cons: Flax milk has absolutely no protein. However, because of its low calorie count it is great to mix with protein powder.


Pros: Soymilk takes the protein trophy in the dairy substitute category with a whopping 7 grams per serving!

Cons: Studies are still researching soymilk’s possible link to breast cancer. If this concerns you, talk to your doctor about your soymilk intake.


-Emily Freeman

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