THE HEALTH RUNDOWN ON POPULAR
PLANT-BASED MILKS
SOLID CHOICES
Almond milk: Offers healthy fats and some key vitamins,
including calcium in spades; lower in calories than cow’s or
soy milk.
Cashew milk, hazelnut milk, macadamia nut milk, peanut
milk, walnut milk, and other nut milks: Usually comparable
choices to almond milk as far as low calories and high nutritional
value, though some are less widely available and/or more
expensive.
Flax milk: Low in calories, high in those healthy, hard-to-get
omega-3s.
Hemp milk: Offers healthy fats with omega-3s and a modest
number of calories. Opt for the kind fortified with calcium
and vitamins D and B12.
Oat milk: Nutrients are solid, including a high fiber score,
and calories are comparable to cow’s milk.
Soy milk: High marks for overall nutrition, but if you’re low
on vitamins D and B12, get soy milk fortified with those
nutrients, or look to other sources like eggs and those small
fatty fish like sardines.
NOT AS GREAT
Coconut milk: Can be lower in calories but has a higher
proportion of saturated fat.
Rice milk: Relatively high in calories, given that it doesn’t
offer much as far as nutrients.
Stuff that Comes from the Ground 49