A Nutritional Comparison of Dairy and Plant-based Milk Varieties

A Nutritional Comparison of Dairy and Plant-based Milk Varieties

Sarah Schlichter, RD
bySarah Schlichter, RD
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A Nutritional Comparison of Dairy and Plant-based Milk Varieties

Today, there are countless food andbeverage alternatives迎合每种生活方式 - 无乳制品,纯素食,无麸质,无大豆,无乳糖等。虽然有选择满足个人需求的选择是很棒的,但并非所有选择在营养上都是平等的。

Take milk, for example. Choosing between cow’s milk orplant-based options像大豆,杏仁,椰子,豌豆等一样,可能会被压倒。营养含量在蛋白质,钙,维生素D和carbohydrates.

在这里,购买七种不同类型的牛奶的健康受益以及购买之前应该知道的。

One cup of low-fat milk has 100 calories and 8 grams of protein, as well as 30% of the daily recommended value of calcium, 25% of vitamin D and 8% of potassium. While it contains 13 grams of sugar, it’s in the form of lactose, which is a natural part of cow’s milk. The fat content varies depending on the type chosen (skim vs. low-fat vs. whole milk).

Note:Those with lactose allergies or sensitivities can also find lactose-free milk with a similar nutrition content.

Unsweetened, originalalmond milkis the lowest-calorie option on the market with just 30 calories per cup. While it lacks protein (only 1 gram per cup), most brands are fortified with calcium, potassium and vitamins A, D and E.

Note:杏仁牛奶不纯素食,不含乳糖,但可能不适合那些坚果过敏的人。

One cup of unsweetened coconut milk has 45 calories and 4 grams of fat, which is mostly saturated fat due to the coconut cream. It doesn’t contain any protein, but is fortified with vitamin A, calcium, vitamin B12 and vitamin D.

Note:从技术上讲,椰子不是螺母,对于那些坚果过敏的人来说可能是安全的。对于那些对乳制品或大豆过敏的人来说,这也是一种纯素食替代品。

这种泡沫的奶油选择是通过在水中浸泡钢丝或整个gro片,然后将其应压而制成的。它含有一些蛋白质(每杯4克),并且碳水化合物和纤维的含量高于许多牛奶。它的脂肪也很低,并且含有B-维生素,以及痕量的其他营养素,例如镁和磷。另外,商用燕麦奶富含钙,维生素A和D和钾。

Note:Oat milk is vegan and can be gluten-free, as long as it was made with oats that were not processed on the same equipment as gluten-containing grains. Like many other plant-based alternatives, it acts as a great option for those who are allergic or sensitive to soy or dairy.

Made from split yellow peas, pea milk is a newer plant-based option. One cup of the unsweetened variety has 70 calories and 8 grams of protein, comparable to both cow’s and soy milk. Pea milk also has a similar potassium content to cow’s milk and offers the highest amount of potassium among nondairy beverages. What’s more, commercial pea milk is enriched with vitamins A and D, calcium and DHA omega-3 fatty acids.

Note:Pea milk is a good alternative for those allergic to or avoiding dairy, lactose, soy and/or nuts. It is also cholesterol free and unsweetened versions have no carbohydrates or sugar.

This option ranks low on the calorie-to-protein ratio since one cup contains 90–120 calories, with virtually no protein. Since it’s made from milled rice and water, it contains the least amount of nutrients. However, it is low in fat and doesn’t contain any saturated fat. Look for unsweetened varieties and ones enriched with calcium, vitamin D and B vitamins.

Note:Rice milk is lactose- and cholesterol-free and may be a good option for those with allergies to dairy, soy or nuts.

One cup of unsweetened, original soy milk has 110 calories, 8 grams of protein and considerable levels of calcium and vitamin D. Soy milk also has small amounts of iron and offers nearly 50% of the daily recommended value of B12, which is generally lacking for vegans and in many plant-based diets.

Note:Soy milk is cholesterol-free and low in saturated fat. It is one of few nondairy milks with a comparable protein content to cow’s milk.

About the Author

Sarah Schlichter, RD
Sarah Schlichter, RD

Sarah is a registered dietitian based in the Washington, DC area. She works with athletes on fueling for their sports without strict dieting. Sarah is also a nutrition consultant and writes the blog,Bucket List Tummy,sharing nutrition posts, healthy family-friendly recipes and running tips.

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