17 types of milk, their nutrition and health benefits

A glass of milk is not merely a plain beverage, it's a world of nutrient potential. From smooth textures to plant-based drink options, the choices are endless. With so many varieties, each has its own combination of calories, proteins, fats, and carbohydrates. Whether you're looking for something rich and indulgent or light and refreshing, there's a milk to suit every taste and dietary need. Here is a list of milks and their nutritional values per cup (about 240 millilitres), according to the USDA and other credible sources.

Cow's milk is a widely consumed dairy product rich in essential nutrients. A one-cup serving of whole cow's milk provides approximately 148 calories, 8 grams of protein, 8 grams of fat, and 12 grams of carbohydrates, all of which are sugars (lactose). It is an excellent source of calcium, vitamin D (in fortified versions), vitamin B12, and riboflavin. These nutrients support bone health, energy metabolism, and overall growth and development.

Known for its creamy texture and slightly tangy taste, goat's milk is easier to digest for some individuals due to its smaller fat globules. Per cup, it contains about 168 calories, 9 grams of protein, 10 grams of fat, and 11 grams of carbohydrates. Goat's milk is rich in calcium, potassium, and magnesium, contributing to bone strength and cardiovascular health. Its unique protein composition may also reduce the risk of milk allergies.

Buffalo milk is creamier and thicker than cow's milk, with higher fat content. A one-cup serving provides approximately 237 calories, 9 grams of protein, 17 grams of fat, and 12 grams of carbohydrates. It is a good source of calcium, phosphorus, and vitamin A, supporting bone health and vision. The higher fat content makes it ideal for producing dairy products like cheese and yogurt.

Sheep's milk offers a rich, sweet flavour and is packed with nutrients. Each cup contains about 264 calories, 15 grams of protein, 17 grams of fat, and 13 grams of carbohydrates. It is exceptionally high in calcium, vitamin B12, and folate, which are essential for bone health and red blood cell formation. The high protein content also supports muscle development and repair.

Almond milk is a popular plant-based alternative, especially among those with lactose intolerance or following a vegan diet. Unsweetened almond milk contains approximately 30-50 calories per cup, 1 gram of protein, 2.5 grams of fat, and 1 gram of carbohydrates. While naturally low in protein and calcium, many commercial almond milks are fortified with vitamins and minerals to enhance their nutritional value. It's also low in saturated fat, making it a heart-healthy choice.

Cashew milk offers a creamy texture with a subtle nutty flavour. An unsweetened homemade cup of cashew milk provides around 160 calories, about 5 grams of protein, 14 grams of fat, and 9 grams of carbohydrates. Similar to almond milk, packaged cashew milk it is often fortified with nutrients like calcium and vitamin D. Its low calorie and sugar content make it suitable for those monitoring their weight or blood sugar levels.

Hazelnut milk tastes with a rich, distinct flavour and is suitable for consumers looking for dairy-free options. One cup serving of hazelnut milk has an average of 110 calories, 1-2 grams of protein, 3 grams of fat, and 19 grams of carbohydrates. It might be fortified with various vitamins and minerals, such as calcium and vitamin D, in order to enhance its nutrient content. Hazelnuts is also rich in antioxidants, which are used to fight oxidativ stress in the body.

Oat milk is a plant-based milk substitute derived from oats and water. A one-cup serving of unsweetened oat milk contains about 120 calories, 3 grams of protein, 5 grams of fat, and 16 grams of carbohydrate. It is usually fortified with calcium, vitamin D, and vitamin B12. Oat milk has beta-glucan, a soluble fibre that could reduce cholesterol levels and promote heart health.

Soy milk is a popular plant-based alternative to cow's milk, made from soybeans. A one-cup serving provides approximately 131 calories, 8 grams of protein, 4.3 grams of fat, and 15 grams of carbohydrates. It is often fortified with calcium, vitamin D, and vitamin B12. Soy milk contains all essential amino acids, making it a complete protein source, and its isoflavones may offer additional health benefits.

Coconut milk, derived from the grated peices of coconuts, has a rich, creamy texture. A one-cup serving of coconut milk contains about 552 calories, 5 grams of protein, 57 grams of fat, and 13 grams of carbohydrates. It is often fortified with calcium and vitamin D. While it is high it calories compared to other options it it mainly used for cooking dishes like thai curries rather than consuming just as it is.

Rice milk is made from milled rice and water, offering a sweet taste. Per cup, it provides approximately 112 calories, less than 1 gram of protein, 2.3 grams of fat, and 22 grams of carbohydrates. It is often fortified with calcium and vitamin D. Rice milk is naturally free from lactose and nuts, making it suitable for those with specific allergies, but it is low in protein and may have a higher glycemic index.

Hemp milk is a plant milk produced from hemp seeds, with a slightly nutty taste. One cup contains approximately 80 calories, 4.7 grams of protein, 7.3 grams of fat, and 1.2 grams of carbohydrates. It is rich in omega-3 and omega-6 fatty acids, which are beneficial for heart health. Hemp milk is also usually fortified with calcium, vitamin D, and vitamin B12, making it a healthy option for those who do not consume dairy.

Condensed milk is cow's milk with most of its water removed and sugar added, creating a thick, sweet product used in desserts and beverages. A one-cup serving (306 grams) contains approximately 982 calories, 24 grams of protein, 27 grams of fat, and 166 grams of carbohydrates (mostly sugars). It is rich in calcium and energy-dense, making it useful for high-calorie diets but should be consumed in moderation due to its high sugar content.

Toned milk is made by diluting full-fat buffalo or cow’s milk with skimmed milk and water while maintaining essential nutrients. A 100 ml serving has around 58 calories, 3 grams of protein, 4 grams of fat, and 5 grams of carbohydrates. It retains calcium and protein but has a lower fat content than whole milk, making it a balanced option for those who want reduced-fat dairy.

Lactose-free milk is regular cow's milk with the lactose enzyme broken down, making it easier to digest for those with lactose intolerance. Its nutritional profile remains the same as regular milk, providing around 124 calories, 8.5 grams of protein, 4.7 grams of fat, and 12 grams of carbohydrates per cup. It still offers calcium, vitamin D, and B vitamins while being a great option for those who cannot digest lactose.

Skim milk, also called fat-free or non-fat milk, has almost all the fat removed while retaining its nutrients. A one-cup serving contains about 83 calories, 8 grams of protein, 0.2 grams of fat, and 12 grams of carbohydrates. It is rich in calcium and vitamin D (when fortified), making it a good choice for those looking to reduce fat intake while maintaining dairy’s nutritional benefits.

A2 milk comes from cows that produce only A2 beta-casein protein, which some people find easier to digest than regular cow’s milk. A one-cup serving of whole A2 milk provides about 150 calories, 8 grams of protein, 8 grams of fat, and 12 grams of carbohydrates. It contains the same essential nutrients as regular cow’s milk, including calcium and vitamin D, but may be a suitable alternative for those who experience discomfort with traditional milk.