Vegan Nutrition: Milk nutrition Facts

Cow Milk (Organic Valley Whole Milk) for comparison.

Nutrition Facts

Serving Size 1 cup (240ml) Servings Per Container 4
Amount Per Serving
Calories 150 Calories from Fat 70
% Daily Value*
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
Vitamin A 4% • Vitamin C 0% Calcium 30% • Iron 0%
*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
Calories 110 Calories from Fat 25
% Daily Value*
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
Vitamin A 10% • Vitamin C 2% Calcium 30% • Vitamin D 25%
*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

Vitamin A 0% • Vitamin C 2% Calcium 2% • Iron 1%

* 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

Vitamin A 10% • Vitamin C 0% Calcium 0% • Iron 0%

* Based on a 2000 calorie diet

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

Vitamin A 10% • Vitamin C 0% Calcium 30% • Iron 6%

* 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

Vitamin A 10% • Vitamin C 0% Calcium 50% • Iron 6%

* 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
Vitamin A 10% Vitamin C 0%
Calcium 36% Iron 10%
* Percent Daily Values are based on a 2000 calorie

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.

http://nutritiondiva.quickanddirtytips.com/which-non-dairy-milk-is-best.aspx

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.

http://offspaces.blogspot.com/2011/05/vegan-nutrition-calcium.html and

http://offspaces.blogspot.com/2011/05/vegan-nutrition-protein.html

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.