Cow Milk (Organic Valley Whole Milk) for comparison.
Nutrition Facts
| Serving Size 1 cup (240ml) Servings Per Container 4 | |||||
| Amount Per Serving | |||||
| |||||
| |||||
| Total Fat 8g | 12% | ||||
| Saturated Fat 5g | 25% | ||||
| Trans Fat 0g | |||||
| Cholesterol 30mg | 10% | ||||
| Sodium 120mg | 5% | ||||
| Potassium 360mg | 10% | ||||
| Total Carbohydrate 12g | 4% | ||||
| Dietary Fiber 0g | 0% | ||||
| Sugars 11g | |||||
| Protein 8g | |||||
| |||||
| *Percent Daily Values are based on a 2,000 calorie diet. | |||||
Cow Milk: 1% low fat Organic Valley Milk:
Nutrition Facts
| Serving Size 1 cup (240ml) Servings Per Container 8 | |||||
| Amount Per Serving | |||||
| |||||
| |||||
| Total Fat 2.5g | 4% | ||||
| Saturated Fat 1.5g | 8% | ||||
| Trans Fat 0g | |||||
| Cholesterol 15mg | 5% | ||||
| Sodium 125mg | 5% | ||||
| Potassium 380mg | 11% | ||||
| Total Carbohydrate 13g | 4% | ||||
| Dietary Fiber 0g | |||||
| Sugars 12g | |||||
| Protein 8g | |||||
| |||||
| *Percent Daily Values are based on a 2,000 calorie diet. | |||||
Below are some of the alternatives to dairy milk and their nutrition facts. The values are for supermarket versions of the milks. If home made, the sodium and sugar content is far below the supermarket versions.
Rice Milk: How to make your own Rice Milk.
| Nutrition Facts | ||||||
Serving Size 1 cup (245.0 g) | ||||||
Amount Per Serving | ||||||
Calories 120 Calories from Fat 18 | ||||||
% Daily Value* | ||||||
Total Fat 2.0g 3% | ||||||
Saturated Fat 0.1g 1% | ||||||
Polyunsaturated Fat 0.3g | ||||||
Monounsaturated Fat 1.3g | ||||||
Cholesterol 0mg 0% | ||||||
Sodium 86mg 4% | ||||||
Total Carbohydrates 24.8g 8% | ||||||
Protein 0.4g | ||||||
| ||||||
* Based on a 2000 calorie diet |
Almond Milk: How to Make your own Almond Milk
Read about the nutritional benefits of almonds here http://whfoods.org/genpage.php?tname=foodspice&dbid=20
Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease.
| Nutrition Facts | ||||||
Serving Size 1 serving ( g) | ||||||
Amount Per Serving | ||||||
Calories 60 Calories from Fat 23 | ||||||
% Daily Value* | ||||||
Total Fat 2.5g 4% | ||||||
Saturated Fat 0.0g 0% | ||||||
Trans Fat 0.0g | ||||||
Cholesterol 0mg 0% | ||||||
Sodium 140mg 6% | ||||||
Total Carbohydrates 8.0g 3% | ||||||
Sugars 6.0g | ||||||
Protein 1.0g | ||||||
| ||||||
Soy Milk: How to make Soy milk
| Nutrition Facts | ||||||
Serving Size 1 cup (240.0 g) | ||||||
Amount Per Serving | ||||||
Calories 100 Calories from Fat 36 | ||||||
% Daily Value* | ||||||
Total Fat 4.0g 6% | ||||||
Saturated Fat 0.5g 3% | ||||||
Polyunsaturated Fat 2.4g | ||||||
Monounsaturated Fat 0.9g | ||||||
Sodium 120mg 5% | ||||||
Total Carbohydrates 8.0g 3% | ||||||
Dietary Fiber 1.0g 4% | ||||||
Sugars 6.0g | ||||||
Protein 7.0g | ||||||
| ||||||
* Based on a 2000 calorie diet |
See more extended nutritional details
Hemp Milk: How to make hemp milk
| Nutrition Facts | ||||||
Serving Size 1 serving ( g) | ||||||
Amount Per Serving | ||||||
Calories 140 Calories from Fat 45 | ||||||
% Daily Value* | ||||||
Total Fat 5.0g 8% | ||||||
Saturated Fat 0.5g 3% | ||||||
Trans Fat 0.0g | ||||||
Cholesterol 0mg 0% | ||||||
Sodium 130mg 5% | ||||||
Total Carbohydrates 20.0g 7% | ||||||
Dietary Fiber 1.0g 4% | ||||||
Sugars 14.0g | ||||||
Protein 4.0g | ||||||
| ||||||
* Based on a 2000 calorie diet |
Oat Milk: how to make Oat Milk
| Nutrition Facts | |||||
| Serving Size 1 cup (240ml) | |||||
| Amount Per Serving | |||||
Calories from Fat 20 Calories 130 | |||||
| % Daily Values* | |||||
| Total Fat 2.5g | 4% | ||||
| Saturated Fat 0g | 0% | ||||
| Polyunsaturated Fat 0g | |||||
| Monounsaturated Fat 0g | |||||
| Trans Fat 0g | |||||
| Cholesterol 0mg | 0% | ||||
| Sodium 110mg | 5% | ||||
| Potassium 120mg | |||||
| Total Carbohydrate 24g | 8% | ||||
| Dietary Fiber 2g | 8% | ||||
| Sugars 19g | |||||
| Other Carbohydrate 0g | |||||
| Protein 4g | |||||
| |||||
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Cashew Milk: How to make Cashew Milk
Cashews contain no cholesterol (like cow’s milk) and are a good source of magnesium, phosphorus, manganese, copper, and iron. Read more about health benefits of Cashews here http://www.whfoods.com/genpage.php?tname=foodspice&dbid=98
Nutrition Facts
Serving Size: 1/2 cup
Amount per Serving
Calories 79
Calories from Fat 57.6
% Daily Value *
- Total Fat 6.4g
- 9%
- Saturated Fat 0g
- 0%
- Cholesterol 0mg
- 0%
- Sodium 62mg
- 2%
- Total Carbohydrate 4.5g
- 1%
- Dietary Fiber 0.4g
- 1%
- Sugars 0g
- Protein 2.1g
- 4%
Est. Percent of Calories from:
- Fat
- 68.6%
- Carbs
- 21.4%
- Protein
- 10%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.
Soy Milk is the highest in protein, but there are too many controversies around Soy.
Hemp Milk is a Good Source of Omega-3 Fats: Hemp milk is a relative new-comer on the alterna-milk scene. Its big claim to fame is that it is an excellent source of omega-3 fats. A single serving of hemp milk provides an entire day’s recommended intake of omega-3 fats. That’s about four times as much as you’d get in soy milk and six times as much as you’d get from cow’s milk. It’s not terribly high in protein, however.
Almond Milk is Lower in Calories: If you’re counting calories, almond milk tends to be quite a bit lower in calories and sugar than most of the other non-dairy milks. It also contains monounsaturated fats, which are the same heart-healthy fats found in olive oil. Almond milk is fairly low in protein.
Oat Milk Provides Fiber: Oat milk offers fiber as well as a moderate amount of protein, about 4 grams per serving. However, it is on the higher end in terms of sugar and calories.
Rice Milk is Non-Allergenic: Rice milk is one you’re least likely to be allergic to. However, it’s the lowest in protein and tends to be higher in sugar and calories.
Cashew Milk is more like whole milk with the creamy high fat and moderate amount of protein, but unlike whole milk, it is all heart healthy fat.
Eventually, all dairy alternatives give you sufficient nutrition without all that extra saturated fat, bad cholestrol, antibiotics and carcinogenic hormones! Depending on the non dairy milk chosen, the diet can be adjusted to add a little extra calcium or protein if needed. Check out the Vegan nutrition series to get an idea about if additional calcium or protein is even needed and which fruits and vegetables help.
My earlier post about whats in dairy milk..http://offspaces.blogspot.com/2011/03/why-milk-or-not_28.html
The nutrition charts were reproduced from either the milk company's website or caloriecount.about.com . I am not a nutritionist, these are facts and statistics from articles by nutritionists, doctors, usda nutrition charts.
