Silk vs Milk

 

 

We all know that drinking milk will help build strong bones, but what about all those milk alternatives in the marketplace? How do they compare to milk? There’s soy, almond, rice, even potato milk, and who knows what they’ll think of next!

Consuming dairy products is part of a healthy eating plan.  If you don’t drink milk because you don’t like the taste or are sensitive to lactose, milk alternatives are a great way to meet the USDA’s recommendation of 3 cups of dairy products a day. There are a variety of flavors and they can be used as a beverage, on cereals, and for cooking and baking.

Soy milk and almond milk are the two most common types of milk alternative beverages on the market. They offer comparable amounts of calcium to milk, but differ in many aspects including taste and types and quantities of nutrients. Soy milk has a similar amount of protein to skim milk, whereas almond milk has almost no protein. This makes soy milk a better choice for individuals who have difficulty obtaining adequate amounts of protein.

 

Per 1 cup

 

Silk Soy Milk—Plain

Silk Almond Milk—Plain/Original

 

Skim Milk

Calories

90

60

86

Total fat

3.5g

2.5g

0

Sodium

120mg

150mg

128mg

Fiber

1g

1g

0

Protein

6g

1g

8g

Vit A

10%

10%

23%

Calcium

45%

45%

50%

Iron

6%

4%

1%

Vit B12

50%

50%

16%

 

Advantages of soy milk

  • High in protein and iron (relative to almond milk) which makes it a great choice for vegetarians and other individuals who may have trouble getting adequate amounts of these two nutrients
  • A good source of calcium for people with a dairy sensitivity
  • High in vitamin B12, a nutrient hard to come by if you don’t eat meat
  • A variety of flavors and low-fat options available

 

 

 

Advantages of almond milk

  • High in iron (relative to skim milk)
  • Low in calories (even when compared to skim milk)
  • A good source of calcium for people with a dairy allergy
  • High in vitamin B12, a nutrient hard to come by if you don’t eat meat
  • A variety of flavors and low-fat options available

 

Regardless of the kind of milk you drink, make sure it’s fortified with vitamins A and D. If it’s a milk alternative check the Nutrition Facts Label to see that it’s full of calcium.

 

 

Do you have a favorite flavor or type of milk?

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