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KIWI Magazine

When it comes to alternative milks, options abound. Gena Hamshaw, a certified clinical nutritionist based in New York City, weighs in on how these sips stack up.

Reprinted from KIWI Magazine

Milk: Nutritional highs Nutritional lows How to use it
Soymilk High in protein (7 g per cup); usually fortified with calcium and vitamins D and B12; low in saturated fat Sweetened varieties can be high in sugar, so opt for unsweetened. Similar in taste and texture to cow’s milk, soymilk can be enjoyed anywhere you’d use dairy milk.
Almond milk Good source of vitamin E; low in saturated fat and sugar; usually fortified with calcium Low in protein (about 1 g per cup) The mildly sweet, nutty flavor works particularly well in baked goods.
Rice milk Free of the common allergens soy, gluten, and nuts, which are often found in nondairy milks Low in protein; tends to be higher in sugar than the other options Tasty straight up, alongside a cookie for dunking, or as a soup base
Oat milk Good source of fiber and protein; fortified with calcium, vitamin D, and riboflavin High in sugar—about 17 grams per serving Its mild flavor and thick consistency work in mashed potatoes and soups.
Coconut milk High in iron, fiber, and protein (about 5 g per cup), low in sugar Traditional kinds are super-high in saturated fat, so use sparingly. In Indian or Thai curry dishes and in homemade nondairy ice cream
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