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Almond milk vs Regular milk vs Soy milk

Wondering whether almond milk or soy milk is a better fit for you as compared to regular milk? Read on to know more.

2 min read
Almond milk vs Regular milk vs Soy milk

Milk is most enjoyed nutritious fluid, Not too long ago, the only thing you could expect to drown your cereal in was whole cow’s milk. Now, cow’s milk comes in all sorts of varieties: whole milk, 2 percent, 1 percent, skim (fat-free) .For people with dietary or allergy concerns, there are also alternatives to cow’s milk. Almond, soy, rice, and coconut “milk” are popular plant-based milk alternatives.

Types of Milk

Whole milk

Whole milk has the highest fat content of all types of milk whole milk is high in natural proteins, fat, and calcium it is usually fortified with vitamin A and vitamin D,  as well . Whole milk can provide essential proteins, extra calories from fats, as well as vitamins and minerals. Cow’s milk, including grass-fed and low heat pasteurized options, is widely available .

Cow's milk Nutritional facts

One cup contains about:

  • 150 calories
  • 12 grams of carbohydrates in the form of lactose (milk sugar)
  • 8 grams of fat
  • 8 grams of protein

Almond milk

Almond milk is a nutritious, low-calorie drink that’s become very popular. It is made by grinding almonds, mixing them with water and then filtering the mixture to create a product that looks a lot like milk and has a nutty flavor. Usually, extra nutrients such as calcium, riboflavin, vitamin E and vitamin D are added to it to boost its nutritional content.

Almond Milk Nutritional facts:

One cup, unsweetened almond milk has:

  • about 30 to 60 calories
  • 1 gram of carbohydrates
  • 3 grams of fat
  • 1 gram of protein

Soy milk

Soy milk is made from soybeans and filtered water. Like other plant-based milk alternatives, it may contain thickeners to improve consistency and shelf life. Because it comes from plants, soy milk is naturally free of cholesterol and low in saturated fat. It also contains no lactose.

Soy Milk Nutritional facts:

One cup of unsweetened soy milk has:

  • about 80 to 100 calories
  • 4 grams of carbohydrates (sweetened varieties have more)
  • 4 grams of fat
  • 7 grams of protein

Nutritional content of Cow's milk vs  Soy milk vs Almond milk

Nutrition comparison 






 per 240ml









Cow’s milk (whole)


12 g

12 g

8 g

8 g



Bland slightly sweet 

Cow’s milk (skim)


12 g

12 g

0 g

8 g



Bland slightly sweet 

Almond milk (unsweetened)


1 g

0 g

3 g

2 g




Soy milk (unsweetened)


4 g

1 g

4 g

7 g




Which works best: Almond vs soy vs regular milk?

Almond milk is completely plant-based, making it suitable for vegans and other people who avoid dairy products. It is also suitable for people who have a dairy allergy. Because it’s low in protein, it is not suitable as a full replacement for dairy in young children. People with chronic kidney disease often avoid dairy due to its high levels of potassium and phosphorus. Almond milk has much lower levels of these nutrients and may be a suitable alternative. Soy milk is naturally free of cholesterol and low in saturated fat. It also contains no lactose. Soymilk is to be avoided among thyroid patients and also leads to increased estrogen levels . Whole milk is high in calories and fat. Many people are intolerant to lactose, a sugar found in milk. Some people have ethical concerns about modern dairy farming practices or veganism.


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