According to the U.S. Department of Agriculture, you should consume dairy each day as a part of a balanced diet. Milk is a go-to source of dairy because you can drink it as a beverage or use it in cooking. However, if you are lactose intolerant or vegan, you may not be able to or wish to drink regular milk.
The recommended serving size is 8 oz. for almond milk. One serving of almond milk only contains 40 calories. One serving of almond milk contains 3 g of total fat but has no saturated fat or cholesterol. Each serving has only 2 g of carbohydrates and 1 g each of dietary fiber and protein. There is no sugar in almond milk.
The recommended serving size for regular or vitamin D milk is also 8 oz. or one cup. However, one serving of regular milk contains 150 calories, which is significantly higher than almond milk. Additionally, one serving of regular milk has 8 g of total fat. While almond milk does not have any saturated fat or cholesterol, regular milk has 5 g of saturated fat and 35 mg of cholesterol. In addition, a serving of regular milk has 12 g of carbohydrates and 11 g of sugar. Regular milk also has 8 g of protein, which is significantly higher than almond milk.
Healthiest Variation of Regular Milk
Consuming skim milk in lieu of regular milk can provide a healthier source of dairy if you enjoy dairy-based milk. One cup, the recommended serving size, contains 90 calories. Skim milk has no concentrations of fat or cholesterol. A serving has 13 g of both carbohydrates and sugar. It contains no dietary fiber but has 9 g of protein, which is slightly higher than regular milk.
A 1-cup serving of soy milk has 132 calories. Soy milk is relatively low in fat with 4.3 g of total fat and 0.5 g of saturated fat. It has no cholesterol. A serving of soy milk has 15 g of carbohydrates, which is the highest amount of these varieties of milk, but only 6 g of sugar, which is less than regular and skim milk. Soy milk only has 1.5 g of dietary fiber and like almond milk contains 8 g of protein.