By: Janet Hunt
Traditional milk producers want us to drink more cow’s milk because sales and consumption are down due to all the plant-based competition who also call their products “milk.”
Because consumers might think “milk” is milk with the same nutritional value, I am sharing the following table from IDEA Fitness Journal, May 2017.
Milk Nutrients per 8 ounces
Cow’s milk 80 – 150 calories
0 – 5 g saturated fat
8g protein
30% calcium
20% vitamin D
Soymilk 100 calories
0.5 g saturated fat
7g protein
29% calcium
25% vitamin D
Almond milk 35 calories
0g saturated fat
1g protein
20% calcium
25% vitamin D
Hemp milk 100 calories
0.5g saturated fat
4g protein
10% calcium (30% if fortified)
25% vitamin D
Oat milk 130 – 150 calories
0g saturated fat
4g protein
0% calcium (30% if fortified)
0% vitamin D
Coconut milk 80 calories
5g saturated fat
1g protein
10+% calcium
30% vitamin D
Rice milk 120 calories
0g saturated fat
1g protein
1% calcium (30% if fortified)
25% vitamin D
One thing to consider if you are drinking or using “milk” for its calcium is that calcium-fortified foods are a good option for those who do not like or cannot tolerate dairy products. But calcium-fortified products are more like supplements than natural sources of calcium. The calcium in fortified foods varies in its bioavailability (how well the body is able to absorb and use it), depending on the form of calcium used and how it is affected by other substances in the food or “milk.” Most studies have found that the calcium in fortified orange juice is as well utilized as that in cow’s milk. But few other calcium-fortified foods have been tested in terms of their bioavailability, and none have been tested for their effects on bone health.
So as I have said in the past, do your homework and read nutrition labels. Do not rely solely on the claims on the front of a product.
For more information regarding nutrition labels and healthy lifestyles, talk to a registered dietician or a certified health coach.
By: Janet Hunt
Janet Hunt is a Certified Personal Trainer and can be reached at 256-614-3530 to schedule an appointment.
