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Are milk alternatives good for your bones?


The Bottom Line on Milk Alternatives

If you're an avid dairy milk drinker, don't give up your infamous milk mustache. Rather, consider adding nutrient — fortified milk alternatives (or "alternative calcium sources") to your beverage repertoire. If you're not drinking much or any dairy milk, and you're over the age of two, then drink up your fortified "milk" till the "cows come home." In either case, enjoy!

Make sure to check the nutrition facts labels before you buy. Compare the labels on milk alternatives to those on dairy milk cartons too.

Here's how they stack up on the basics:

Beverage
(per 1 cup/8 fluid ounces
)
Calories (kcal) Total Fat (gm) Saturated Fat
(gm)
Calcium (mg) Vitamin D
(IU)
Fat-free milk (Skim or nonfat milk) 86 0 0 302 100
1% Lowfat milk (light milk) 102 2.5 1.5 300 100
2% Reduced-fat milk 121 5 3 297 100
Whole milk (3.25% fat) 150 8 5 291 100
Soy "milk" (fat-free/plain/fortified) 70 0 0 200 120
Soy "milk" (regular/plain/fortified) 110 2.5 0 300 120
Soy "milk" (regular/plain) 100 5 0 4 0
Rice "milk" - fat-free (plain/fortified) 80 0 0 150 120
Rick "milk" - lowfat (plain/fortified) 90 2 0 150 120
Almond "milk" (regular/plain) 70 2.5 0 2 0

*Nutritional information will vary due to brand, ingredient and fortification variables.


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