Milk provides more calories per 12 oz. serving than soda, but the nutritional value of milk keeps it from earning the "empty calories" distinction that gives cola a bad rap. As long as you stay within a healthy calorie range and consume healthy selections from each food group, however, you don't necessarily have to choose between milk and pop. You can enjoy them both in moderation, basing your beverage choices on your preferences, nutritional needs and calorie goals.
Calorie Breakdown
Calories from beverages can add up quickly, so it's important to limit your intake of sugary drinks that tack on calories without providing any real nutritional value. While 12 oz. of regular soda provides around 136 calories, 12 oz. portions of diet varieties typically contain seven calories or less. The same amount of whole milk provides approximately 228 calories, while 2 percent and skim milk contain 180 and 132 calories, respectively.
Nutrition
Aside from 33 g of carbohydrates in the form of sugar, regular soda provides very little in the way of nutrients. A 12 oz. portion provides 7 mg each of potassium and calcium, along with trace amounts of protein, fat and iron. Unless you choose a decaffeinated variety, you also get 29 mg of caffeine. Whole milk contains 11.5 g protein, 18.5 g sugar and 408 mg calcium, as well as 588 IU vitamin A and 192 IU vitamin D. The saturated fat content of whole milk is relatively high at 6.8 g per 12 oz. portion. When you opt for reduced-fat milk, the saturated fat decreases to 4.6 g, while skim milk provides less than .5 g of saturated fat.
Concerns
The Harvard School of Public Health emphasizes that the recommended amount of calcium and vitamin D for the prevention of osteoporosis is in question. Evidence suggests that drinking two to three servings of milk a day may provide little more protection than one serving. Other potential concerns with milk include lactose intolerance and the high level of saturated fat in whole and 2 percent varieties. Check with your doctor to determine how much milk, calcium and vitamin D you need and which sources are best for you. Additionally, too much caffeine from soda and other sources may have a negative effect on bone density and bone fracture risk -- although Harvard notes that more research is needed to reach a definitive conclusion.
Considerations
While milk clearly contains more nutrients than soda, adults generally need no more than three servings from the dairy group on a daily basis, according to the U.S. Department of Agriculture. Diet soda can help you limit your overall caloric intake, as can water. The American Heart Association recommends you limit calories from sweetened beverages such as soda to 450 calories a week. That's the equivalent of 3.3 regular sodas a week.
References
- U.S. Department of Agriculture: Nutrient Data Laboratory
- Harvard School of Public Health: Calcium and Milk: What's Best for Your Bones and Health?
- U.S. Department of Agriculture: How Much Food From the Dairy Group Is Needed Daily?
- American Heart Association: Healthy Diet Goals
- Centers for Disease Control and Prevention: Rethink Your Drink
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