Which type of milk do you drink?

Soy beverage

Made from soy beans and water, soy milk is rich in protein (7 g for 250 mL) and potassium. One cup of unsweetened soy beverage has 80 calories and 4 g of fat, but very little saturated fat (0.5 g). It also contains flavonoids, recognized for their antioxidant properties.

2% milk

One cup of 2% milk provides 30 percent of your daily calcium intake and 9 g of protein. Nutritionally, 2% milk has 130 calories per cup and 5 g of fat (3 g saturated fat). In addition, it contains other minerals and vitamins, including magnesium, potassium, zinc, vitamins A and K, as well as most B vitamins.

Rice beverage

Rice beverage is a kind of grain milk processed from rice. It is commonly unsweetened, but there are commercial brands available in vanilla, chocolate and almond flavours. It does not contain cholesterol or lactose, which makes it a good option for people who are lactose intolerant. One cup (250 mL) of unsweetened rice beverage has 110 calories and 1 g of fat (0.3 g saturated fat) and 2 g protein.

Almond beverage

Made from ground almonds, almond beverage is a great option for those trying to monitor their cholesterol, or who have an intolerance to lactose. Similar to a rice beverage, almond milk brands feature flavours such as vanilla and chocolate. One cup (250 mL) of the unsweetened kind has just 30 calories and 2 g of fat (0.2 g saturated fat), but is low in protein with just 1 g.

Skim milk

Skim milk enriched with vitamins A and D is a nutritional choice that still provides a substantial amount of protein (8 g). Plus, one cup of skim milk (250 mL) has just 90 calories and 0.5 g fat (0 g saturated fat), making it a low-calorie, low-fat source of calcium.

1% milk

This type of milk has the same amount of protein as 2% milk, but about half the fat (2.5 g of fat compared to 5 g of fat). With just 10 calories more than skim milk, 1% milk is still a healthy beverage.

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• Is milk bad for you?
• 4 things you need to know about calcium