Dishing up Easy Recipes and Forkin' Fun
How to: Milk 101

How to: Milk 101

Lately, we've seen an influx of milk alternatives flooding the scene. With the array of options from Soy to Rice, Almond to Hemp, we have come to realize that making the choice about which option to pursue has become a rather dizzying task. To help shed some light on this cloudy field, to clear udder confusion, in an attempt to make brief encounters with baristas less indecisive and to cut time spent in the dairy aisle, here we lay out the factors to consider when teetering along the milky way.


While milk has long been a diet staple, only in recent years have things gotten controversial. Some are opting out of the dairy drink entirely, but for those sticking around it’s important to consider where your milk is coming from and how it’s being produced. When buying cow’s milk, remember these three things: organic, grass-fed, and local. In shopping with these criteria, you are lowering the risk of contamination and ensuring the richest stream of nutrients. The benefits of cow’s milk include immune and inflammatory support, improved bone mass, blood sugar regulation, and reduced risk of heart attack. A reminder the recommended daily dosage is a four ounce serving of cow’s milk.

The Rundown (based on one cup):
80-150 calories (nonfat to whole)
8-9 grams of protein
30% daily value of calcium
25% daily value of vitamin D


Again, like cow’s milk, there are pros and cons to drinking soy milk. For women, it’s especially important to keep in mind that the phytoestrogen content in soy milk may increase the risk for breast cancer. As well, it has been said that soy can cause trouble when it comes to protein and mineral intake. Regardless, soy milk knows no such thing as saturated fat , is low-cal, lactose free, rich in protein and calcium, strengthens blood vessel integrity, offsets postmenopausal syndromes and symptoms. With soy much to offer, might this be the right choice for you?

The Rundown (based on one cup):
60-130 calories
7-8 grams of protein
0-4 grams of fiber
4-30% daily value of calcium
Up to 30% daily value of vitamin D


Like regular cow’s milk, almond milk comes packed with vitamins and minerals, shares similar fat content, and, of course, is lactose free. It’s available in several flavours, all offering a rich, sweet, and nutty alternative. That being said, the protein, calcium and vitamin B content in almond milk does not nearly match its competitors. As long as you compensate with other sources of that which almond milk lacks, this option is one that top notch nutty and worth noting.

The Rundown (based on one cup):
60-80 calories
2-9 grams of protein
0-4 grams of fiber
20-30% daily value of calcium
Up to 25% daily value of vitamin D


While many hesitate to chart this less-explored territory, hemp milk is the new player on the scene making a nutritious splash. Made from a blend of hemp seeds and water, it packs a serious punch when it comes to nutrients. It strengthens the immune system, improves circulation, results in healthier skin, hair and nails, builds a stronger heart and increases mental capacity. Moreover, in a single glass you are served hearty helpings of potassium, phosphorus, magnesium, iron, zinc, and vitamins A, E, and D.

The Rundown (based on one cup):
110-130 calories
4-5 grams of protein
1 gram of fiber
46% daily value of calcium
Up to 25% daily value of vitamin D


If you’re looking for a diet-friendly milk replacement, the rice route may be the way to go. Low in fat and calories, you can stock up on plain or vanilla rice milk that is both lactose and soy free (perfect for those with allergies). However, it’s worth mentioning that nutritionally, rice milk is lacking when it comes to protein and vitamins A and C. So before you make your choice, be sure to weigh your options and consider your priorities.

The Rundown (based on one cup):
110-120 calories
1 gram of protein
2-25% daily value of calcium
Up to 25% daily value of vitamin D

(“The Rundown” information taken from