Almond milk vs skim milk nutrition facts9/11/2023 But, skim milk is fat-free and low-fat milk contains very little saturated fat. Unsweetened almond milk provides less than 1 gram of carbohydrates and no sugar, but sweetened almond milk may contain up to 16 grams of added sugar per cup.Īlmond milk is rich in heart-healthy mono- and polyunsaturated fats, while the fat in cow's milk is primarily saturated fat. Cow's milk contains about 12 grams of carbohydrates - mainly from a natural sugar called lactose - in each cup. Some brands of high-protein cow's milk contain up to 13 grams of protein per cup.Ĭow's milk is naturally higher in carbohydrates than almond milk, unless the almond milk is sweetened with added sugar. Even protein-fortified almond milk generally provides just 5 grams of protein. Skim, low-fat, and whole cow's milk each provide 8 grams of protein per cup, but a cup of almond milk contains just 1 gram of protein. Protein is beneficial because it boosts satiety, helps your body burn extra calories, aids in healthy weight management, and allows you to maintain lean muscle mass - even during periods of weight loss. Sweetened vanilla-flavored almond milk generally contains 90 calories in each cup.Ĭow's milk is much higher in protein than almond milk. One-percent low-fat milk contains 110 calories, two-percent milk provides 130 calories, and whole cow's milk contains 150 calories per cup. Unsweetened almond milk provides just 30 calories per cup, vs. The best choice for you depends on a variety of factors.Īlmond milk generally contains fewer calories than cow's milk, but it depends on the type of milk you buy. Many different types of cow's and almond milks are available commercially, so it's often difficult to determine which is the healthiest. You can connect with her at milk and cow's milk are both packed with nutrients, but pros and cons may exist for each. Melissa Meier is an online and Sydney-based Accredited Practising Dietitian. What’s more, almond milk can contribute to your intake of added sugars if you’re buying a sweetened variety, whereas the sugar in cow’s milk is completely natural and nothing to fret about.Īll in all, unless you’re allergic or intolerant to dairy, I’d always recommend reduced-fat cow’s milk over the kind made from almonds. Almond milk is also lacking in many of the key micronutrients found in milk, although you can get some with added calcium – so it’s highly advisable to check the label and look for at least 100mg calcium per 100mL. While almond milk has a similar energy content to skim cow’s milk, it has far less protein, which helps you to feel full and is key for muscle growth. But once you dig a little deeper, the story isn’t what it seems. It’s a lighter option made with the goodness of nuts. On face value, I can see why people may think almond milk is healthier. In fact, some leading brands of almond milk are only three to four per cent almonds (yikes!). Of course, almonds are a super healthy food brimming with heart-healthy fats and fibre – but you’re not actually getting many almonds per glass. ![]() Put simply, it’s the result of almonds that have been soaked in water and then blitzed up. What might surprise you is the way almond milk is actually made. You’re probably already well aware that dairy foods are rich in bone-strengthening calcium, but they also provide many other nutrients like Vitamin B12 for blood and nervous system function, Vitamin A to support healthy eyes and potassium to keep hearts pumping. But that’s not all – it also comes loaded with a range of micronutrients. In terms of macronutrients, you’re getting about 700 kilojoules (170 calories), 8.5 grams of protein, 5.5 grams of saturated fat and 15 grams of sugar for one cup of a full cream variety. Skim milkįirstly, let’s start with regular cow’s milk. So, to give you some perspective, I’m going to walk you through the pros and cons of each and give the final verdict on which is better. The former being full of sugar, and the latter being sooo much better for you – right?! Well, your personal trainer might say so, but that’s not necessarily true. Fast forward to 2019 and the milk fridge at your local supermarket seems to expand every time you visit it, which makes the seemingly simple task of buying milk more and more confusing.Īs a dietitian, two of the most common types of milk I get asked about are regular skim milk and almond ‘milk’. When we were little, cow’s milk was the no-nonsense staple that nobody thought twice about. A dietitian gives her final verdict on the debate once and for all.
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