COW'S MILK
Calories per cup: 90 for skim.
Pro: The only option naturally rich in calcium and protein (8 grams).
Con: Contains saturated fat, unless it's skim.
SOY MILK
Calories: 100.
Pro: It contains the highest protein of nondairy milks.
Con: Contains phytic acid, which inhibits the body's absorption of certain minerals, like calcium and iron. Nonorganic varieties may be made from genetically modified soybeans.
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ALMOND MILK
Calories: 60 (sweetened).
Pro: Lowest-calorie milk option.
Con: Very little naturally occurring protein (1 gram). Not good for those with nut allergies.
RICE MILK
Calories: 120.
Pro: A pretty safe bet for anyone with food allergies (save for rice, of course).
Con: Low in natural protein (1 gram); high in carbs (24 grams). Added oils such as sunflower thicken consistency but up the calories.
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OAT MILK
Calories: 130.
Pro: Naturally sweet; decent protein content (4 grams). Offers 2 grams of fiber-small, but more than other options.
Con: Most are processed with grain, so it's not good for the gluten-intolerant.
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